Eggs are one of the world’s healthiest foods. They contain numerous important nutrients and can provide you with impressive health benefits. Raw eggs do have all the same benefits as cooked eggs.
However, eating raw eggs or foods containing them raises concerns about the risk of Salmonella infection. Also, your absorption of some nutrients may be reduced or even blocked completely.
The Protein in Them Isn’t as Well-Absorbed
Eggs are one of the best sources of protein in your diet. In fact, eggs contain all 9 essential amino acids in the right ratios. For this reason, they’re often referred to as a “complete” protein source. However, eating the eggs raw may decrease your absorption of these quality proteins.
One small study compared the absorption of protein from both cooked and raw eggs in 5 people. The study found that 90% of protein in cooked eggs was absorbed, but only 50% in raw eggs. In other words, protein in cooked eggs was 80% more digestible.
Although protein is better absorbed from cooked eggs, some other nutrients may be slightly reduced by cooking. These include vitamin A, vitamin B5, phosphorus and potassium.