In the bodybuilding world, adding raw eggs to shakes and smoothies is considered a quick way to get more protein to build muscle. However, most people who advise against consuming raw eggs for muscle gain warn about the dangers of salmonella.

Avoiding foodborne illness is a good reason to cook your eggs, but it’s not the only reason.

“You may be surprised to learn cooked eggs offer more nutritional benefits than raw ones,” said Corrie Staff, a Marshfield Clinic Heath System dietitian. “Eggs are like a multivitamin pod. There are so many benefits to eating whole, cooked eggs compared to consuming raw eggs.”

Raw eggs have less protein

If you’ve been eating uncooked eggs in the name of muscle gains, it’s okay to choose a hard-boiled egg next time. In fact, cooked eggs pack a bigger protein punch.

“Cooking breaks down protein to make digestion easier,” Staff said. “Our bodies absorb 50 to 60 percent of the protein in raw eggs compared to 90 percent of the protein in cooked eggs.”

The benefits of eating cooked eggs go beyond absorbing protein. Eggs contain a water-soluble vitamin called biotin that’s important for hair and nail growth, nervous system health and processing carbs. Raw egg contains a protein called avidin that prevents biotin from being absorbed. Breaking down the protein through cooking lets our bodies absorb the biotin in eggs.

If you eat raw eggs, go pasteurized

If you choose to consume raw egg, opt for pasteurized. Pasteurized eggs are gently heated to reduce risk of foodborne illness.

Keep raw shell eggs in the refrigerator to prevent bacterial growth. These eggs are washed to remove bacteria from the hen and the environment. The process also removes the egg’s cuticle – the thin protective layer that naturally keeps bacteria from getting inside. It’s harder for bacteria to grow on the shell when the egg is stored below 40 degrees F.

Other options besides raw eggs in protein shakes

Protein shakes are convenient and easy to make but can be high in calories and some protein powders are expensive. But there are ways to keep things in check.

“Whey protein, Greek yogurt and soy milk are solid protein sources for your shakes or smoothies,” said Staff. “If you’re still looking for more protein, try putting some scrambled eggs on the side.”

RELATED ARTICLE: Or try this lower-calorie, high-protein key lime protein shake recipe

For nutrition recommendations, talk to a Marshfield Clinic Health System provider.

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