Raw eggs are a quick and easy way to get much protein. The US Food and Drug Administration (FDA) recommends using pasteurized eggs if you're eating raw eggs. These eggs have been heated up enough to kill the Salmonella bacteria that was potentially inside.
Nutrition Information
Raw eggs are rich in protein and other micronutrients. They contain fatty acids that can aid your metabolism. They have the majority of essential amino acids, and one egg provides 27% of daily choline requirements.
They're also an excellent source of:
- Calcium
- Phosphorous
- Potassium
- Vitamin A
- Vitamin D
One raw egg contains:
- 72 calories
- 6 grams of protein
- 5 grams of fat
- 186 milligrams of cholesterol
Potential Health Benefits of Raw Eggs
Raw eggs include many vitamins, nutrients, and antioxidants. Lutein and zeaxanthin are two antioxidants that protect your eyes and reduce the risk of eye diseases.
In addition, raw eggs can also:
Help your heart. HDL, or "good" cholesterol, is plentiful in eggs. HDL cholesterol, which is high, protects your heart from LDL cholesterol, which is bad cholesterol. Even though eggs are high in good and bad cholesterol, it's essential to limit the good to limit the bad. Eggs also contain fatty acids such as Omega-3s, which help to lower harmful cholesterol levels.
Help your brain work better. Choline levels in eggs are high, which is essential for brain function. Eggs are full of nutrients, and one egg is a good source of choline.
Strengthen your immune system. Eggs contain high levels of vitamin A and vitamin B-12 and other nutrients and antioxidants that contribute to a healthy immune system.
Provide you with more energy. Eggs are packed with nutrients that make you feel full and energized. They contain much protein and are a complete source of essential amino acids.
Potential Risks of Raw Eggs
Eating raw eggs can be potentially dangerous if they contain Salmonella. About one in 20,000 eggs does. Salmonella is a bacteria that causes diarrhoea, fever, cramps, and vomiting. It is commonly found in food.
Eating food-borne bacteria can cause chronic, severe, or life-threatening health problems in some people. Each year, Salmonella causes about 30 deaths in the United States. You'll usually experience illness 1 to 3 days after eating food contaminated with bacteria. However, you can get sick anywhere between 20 minutes and six weeks after you have it.
Usually, cooking eggs thoroughly will kill the bacteria. If you're using raw or undercooked eggs in a recipe, make sure you're using pasteurized eggs or pasteurized egg products, which have been treated to kill Salmonella.
Healthy Alternatives
If you're choosing raw eggs because of the protein punch, it might surprise you that cooked eggs can give your body more protein.
Cooking eggs breaks down the protein, making it easier for you to digest, which means your body will have more protein to use.