Eggs are one of the world's healthiest foods. They contain numerous of 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 contaminating salmonella infection, which may cause food poisoning. Also, your absorption of some nutrients may be reduced or even blocked completely.
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 were 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 like vitamins A, B5, phosphorus and potassium may be slightly reduced by cooking.
Whether eating raw eggs is worth the risk is something you need to decide for yourself. Just remember that very young children, pregnant women, elderly people and individuals with weak immune systems should not eat eggs raw.