Is it OK to put raw egg in protein shake?

Adding raw egg to a protein shake increases its protein content, but you would be further ahead by eating a hard-boiled egg with the shake instead. To reduce your risk of Salmonella infection, select organic, free-range eggs and consume them while they are fresh.

healthyeating.sfgate.com - Is Raw Egg in a Protein Shake Unhealthy? - Healthy Eating | SF Gate

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Eggs are packed full of nutrients, especially protein, vitamins and healthy fats. Consuming eggs raw makes some nutrients more bioavailable, which is why many athletes and health conscious people put them in protein shakes or drink them without anything else, as Sylvester Stallone did when he played the title character in "Rocky." However, your body absorbs some nutrients less easily from raw eggs and there is the additional risk of bacterial infection, although that risk is quite small and can be further minimized.

Health Concerns

Food poisoning from Salmonella bacteria infection is possible from eating raw eggs, but the risk is quite small. The U.S. Department of Agriculture determined in 2002 that about 2.3 million out of the 69 billion eggs produced annually in the U.S. are contaminated with Salmonella, which is 1 in 30,000 or a 0.003 percent risk. Most of the contaminated eggs were from sick chickens kept in unhealthy conditions. Salmonella infection usually causes gastrointestinal symptoms such as nausea, abdominal pain, diarrhea and vomiting, although serious illness can develop in people who have weak immune systems. Another condition that can result from consuming raw eggs is biotin depletion. Egg yolk is actually rich in biotin, a B vitamin needed for healthy skin, but the egg white contains a compound that prevents biotin absorption when uncooked. Cooking eggs inactivates this compound and allows biotin to be absorbed and utilized. Biotin deficiency manifests as skin rashes, especially on parts of your face.

Benefits of Eggs

Eggs are one the very best and most economical sources of high-quality protein, vitamins and healthy fats. Recent research has concluded that the cholesterol in eggs does not usually make a significant impact on your blood cholesterol levels, but it provides your body with important building blocks for making cell walls and various hormones. Eggs contain many B vitamins, vitamins A, D and E, zinc, magnesium, potassium, iron, sulfur, choline, antioxidants and numerous other nutrients. Vitamins are sensitive to heat and some are destroyed by the cooking process, so eating food raw is often the most nutritious strategy.

Protein Availability

One large egg contributes about 6 grams of high-quality, complete protein, which means it contains all the essential amino acids that your body cannot produce. Many people who consume raw eggs assume that the protein is more bioavailable to their bodies if it’s uncooked, but recent studies do not concur. Belgian gastrointestinal physiologists discovered that about 94 percent of egg protein is digested when cooked, compared to between 55 and 64 percent of the protein from raw eggs. Consequently, if you are consuming eggs primarily for their protein content, then hard boiling and eating them is more efficient than consuming them raw.

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