Protein in Raw Egg: What You Need to Know About Nutrition and Safety

When you crack open a raw egg, a whole, uncooked egg consumed for its nutritional value, often in smoothies or fitness routines. Also known as uncooked egg, it’s a quick source of high-quality protein many people turn to for muscle recovery or convenience. But here’s the thing—how much protein are you really getting, and is it worth the risk?

One large raw egg holds about 6 grams of protein, almost the same as a cooked one. The difference isn’t in the amount—it’s in how well your body can use it. Studies show you absorb about 90% of the protein from a cooked egg, but only 50-60% from a raw one. That’s because heat changes the egg’s structure, making the protein easier for your digestive system to break down. So if you’re drinking raw eggs for muscle gain, you’re not getting the full benefit. And then there’s the salmonella, a harmful bacteria that can live inside or on the shell of eggs, especially if not pasteurized. It’s rare, but it happens. The CDC estimates 1 in every 20,000 eggs might carry it. For healthy adults, that’s a low risk. For kids, pregnant people, or anyone with a weak immune system, it’s not worth gambling with.

People still eat raw eggs because they believe it’s more natural, or because they’ve seen influencers do it. But it’s not about tradition—it’s about efficiency. Cooking doesn’t destroy protein; it unlocks it. Plus, cooked eggs are easier to digest, taste better, and don’t carry the same fear factor. If you’re after protein, why not get more from less risk? A boiled egg gives you the same protein, zero bacteria worry, and you can eat it with salt and pepper. Or try Greek yogurt, cottage cheese, or even a scoop of whey—none of those come with a side of potential food poisoning.

There’s also the issue of biotin. Raw egg whites contain a protein called avidin that binds to biotin, a B vitamin your body needs for skin, hair, and metabolism. Cooking destroys avidin, so you keep your biotin. Drink raw eggs daily for months, and you could end up with a deficiency—dry skin, brittle nails, even hair loss. It’s not a myth. It’s science.

So what’s the real story? Protein in raw egg? Yes, it’s there. But you’re not getting the full value, and you’re taking a risk most people don’t need to. The best protein sources are the ones you can trust—safe, digestible, and reliable. The posts below dig into what you actually need to know about eggs, nutrition, and how to make smarter choices without falling for trends that sound good but don’t add up.