If you're looking to add more protein and nutrients to your diet, eggs are a nutritional wonder. They contain important micro and macronutrients and have been presented in numerous scientific studies. However, the nutritional profile of raw eggs and the nutritional profile of boiled eggs show some distinct differences, including the fact that consumption of raw eggs or foods containing them raises concerns about the risk of salmonella infection (1 Reliable Source).
Raw Eggs Are Nutritious Like boiled eggs, raw eggs are extremely nutritious. They are rich in: high quality proteins, healthy fats, vitamins.Eye Protective Antioxidant Minerals Various Other Nutrients One large, raw whole egg contains (2 trusted sources):
Protein: 6 grams Fat: 5 grams Magnesium: 6 mg (1% of your daily value) Calcium: 28 mg (2%) of your DV) Phosphorus: 99 mg (8% of your DV) Potassium: 69 mg (1% of your DV)Raw Eggs May Reduce Protein Intake Eggs are one of the best sources of animal protein on the market. In fact, they contain all 9 essential amino acids. For this reason, they are often referred to as a "complete" protein source (6 Trusted Source, 7 Trusted Source).
However, according to a very small and much older study, eating raw eggs may lower your intake of these quality proteins. The study compared the protein intake of boiled and raw eggs in 5 people and found that 90% of the protein was consumed in boiled eggs while only 50% of the protein was in raw eggs (8 source reliable)
This problem with intake is something to ponder whether eggs are your main source of protein, but the scope and date of this study make it impossible to draw real conclusions. SUMMARY Your body may not be able to absorb protein from raw eggs as well as protein from boiled eggs, but more research is needed.Biotin is a water-soluble B vitamin, also known as vitamin B7
. This vitamin is involved in the body's own production of glucose and fatty acids. It is also important during pregnancy. (7) While egg yolks are a good food source of biotin, raw egg whites contain a protein called avidin. Avidin binds to biotin in the small intestine and prevents its absorption. Since heat destroys avidin, this is not a problem once the egg has been cooked (7, 8 Reliable Source).
raw eggs are very unlikely to have a real biotin deficiency. To do this, you would have to consume large quantities of raw eggs every day (9 Trusted Source) SUMMARY Raw egg white contains the protein avidin, which can block the absorption of biotin, a water-soluble B vitamin.However, unless you eat a lot of raw eggs, it is unlikely to be deficient. Raw eggs can be contaminated with bacteria. Raw and undercooked eggs can contain salmonella, a harmful type of bacteria (reliable source).
Salmonella contamination can occur in two ways: either directly during egg formation in the hen, or indirectly when salmonella contaminates the exterior of the egg and penetrates the shell membrane. Indirect contamination can occur during the production process, during handling, or during food preparation (10 Reliable Source).
Food poisoning. Symptoms of salmonella food poisoning include stomach cramps, diarrhea, vomiting, and fever. These symptoms usually appear 6 hours to 6 days after infection and can persist for 4 to 7 days after eating contaminated food. with the bacteria (1 reliable source).Between 1995 and 2002, eggs were identified as a source of 53% of all cases of Salmonella, which is up to date on the disease control and prevention centers (CDC).
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