Should You Put Raw Eggs in Your Protein Shake? Here’s What You Need to Know

If you’ve ever seen a fitness montage from the 1980s or scrolled through old-school bodybuilding forums, you’ve probably come across the idea of adding raw eggs to a protein shake. The image is iconic: crack a couple of eggs, blend them into your smoothie, and chug it down in pursuit of muscle gains. But is this “Rocky Balboa” method actually safe or effective? Let’s crack open the facts.

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The Risks of Raw Eggs in Your Shake

1. Salmonella: The Invisible Threat

The biggest concern with raw eggs is foodborne illness, particularly from Salmonella bacteria. According to the U.S. Department of Agriculture, millions of eggs are contaminated with Salmonella each year. This bacteria can cause nasty symptoms like diarrhea, fever, vomiting, and abdominal cramps—and can be especially dangerous for young children, pregnant women, the elderly, and anyone with a weakened immune system.

2. Less Protein Than You Think

It might surprise you to learn that raw eggs aren’t actually the protein powerhouse you’d expect. Your body absorbs about 90% of the protein from cooked eggs, but only 50–60% from raw eggs. So, not only are you risking your health, but you’re also missing out on some of the protein you’re working hard to consume!

3. Biotin Blocker

Raw egg whites contain a protein called avidin, which binds to biotin (vitamin B7) and prevents your body from absorbing it. While biotin deficiency is rare unless you eat a lot of raw eggs over time, it’s still a nutritional drawback worth noting.

4. Taste and Texture

Let’s be honest: raw eggs can make your shake slimy and give it a funky taste. Unless you love that slippery texture, it’s probably not the most appetizing addition.

5. Food Safety and Storage

If your shake sits out for too long, bacteria can multiply quickly—especially with raw eggs in the mix. Always refrigerate your shake and consume it promptly if you do choose to use raw eggs (though we don’t recommend it).

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Are Pasteurized Eggs a Safer Option?

If you’re determined to use raw eggs, look for pasteurized eggs. Pasteurization kills harmful bacteria while keeping the egg raw, significantly reducing the risk of foodborne illness. However, the issues with protein and biotin absorption remain.

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Better Alternatives for Your Protein Shake

Why risk it? There are plenty of safe, effective, and tasty alternatives to raw eggs for boosting your shake’s protein content:

• Whey or plant-based protein powder

• Greek yogurt

• Cottage cheese

• Cooked eggs (on the side!)

• Silken tofu

These options are not only safer but also provide better protein absorption and a more pleasant texture.

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The Bottom Line

While the idea of tossing raw eggs into your protein shake might seem like a shortcut to muscle gains, the risks far outweigh the rewards. Between the threat of Salmonella, reduced protein absorption, and potential nutrient deficiencies, it’s just not worth it. Stick to safer, more effective protein sources—your body (and your taste buds) will thank you!

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Have you tried any unique protein shake ingredients? Share your favorites in the comments below!