Maryland Doctor Explains Why Cooking Eggs Is Safer Than Eating Them Raw

While eggs are widely regarded as one of the most nutritious and protein-rich foods, consuming them raw may not offer the same nutritional benefits as cooked eggs and can expose people to avoidable health risks, according to Dr. Kunal Sood, a Maryland-based physician specialising in Anesthesiology and Interventional Pain Medicine. Eggs are a rich source of high-quality protein, essential amino acids, vitamins and minerals, making them a staple in many healthy diets. They are commonly recommended by doctors, dietitians and fitness professionals to support muscle growth, recovery and overall health. Although boiled, poached or scrambled eggs are the most popular options, some people continue to consume raw eggs, believing they provide greater nutritional value or quicker protein absorption.

The practice has long been associated with bodybuilders, athletes and home remedies such as hangover cures. Addressing the topic in an Instagram post on July 3, Dr. Sood explained that cooked eggs are a healthier and safer choice for regular consumption. According to him, cooking eggs improves the body's ability to absorb protein. Research indicates that the body can utilise significantly more protein from cooked eggs than from raw ones, making them a more efficient source of nutrition despite the common misconception that raw eggs are superior.

Dr. Sood also highlighted the food safety concerns associated with eating raw eggs. Uncooked eggs may contain Salmonella, a bacterium that can cause food poisoning. Infection can lead to symptoms such as diarrhoea, fever, stomach cramps, nausea and vomiting, with severe illness posing a greater risk to young children, older adults, pregnant women and individuals with weakened immune systems. Cooking eggs thoroughly helps eliminate this risk by destroying harmful bacteria that may be present.

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Another concern with consuming raw eggs is the presence of avidin, a naturally occurring protein found in egg whites. Avidin binds to biotin, an essential B vitamin involved in maintaining healthy skin, hair, nails and normal metabolism. While occasional consumption of raw eggs is unlikely to cause a deficiency, regularly eating large quantities may interfere with biotin absorption over time. Cooking denatures avidin, reducing its ability to bind to biotin and allowing the body to absorb the vitamin more effectively.

Beyond safety, cooked eggs also offer greater culinary versatility and digestibility. Heating changes the structure of egg proteins, making them easier for the digestive system to process. They can be prepared in numerous ways, including boiling, poaching, scrambling and making omelettes, while still retaining most of their nutritional value. Health experts generally recommend cooking eggs until both the whites and yolks are firm, particularly for people in high-risk groups.

Nutrition experts continue to recommend eggs as part of a balanced diet because they provide essential nutrients such as vitamin D, vitamin B12, choline, selenium and healthy fats in addition to complete protein. While raw eggs remain popular in some fitness circles and traditional recipes, current medical guidance supports cooked eggs as the safer and more nutritionally beneficial option. For most people, thoroughly cooked eggs deliver better protein availability while significantly reducing the risk of foodborne illness, making them the preferred choice for everyday consumption.

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