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Cooked eggs or raw eggs?

October 26, 2017
Cooked eggs or raw eggs?
It’s true that raw eggs are higher in certain nutrients than cooked eggs. But does that make them a healthier choice? Let’s consider the facts.
  • Cooking eggs destroy a tiny amount of the vitamins and minerals. As a result, raw eggs are slightly higher in vitamin B6 and folate, vitamin E, choline, lutein, and zeaxanthin.
  • Cooking increases our body’s ability to absorb the protein in eggs. According to one study, while we can only absorb about half of the protein in a raw egg, we can absorb 91% of the protein in a cooked egg.
  • Raw eggs can contain salmonella bacteria, which cause food poisoning. This is especially dangerous for children, pregnant women, seniors and people with compromised immune systems.
  • One way to reduce the risk of salmonella is to buy pasteurized eggs that have been heat-treated to kill bacteria. However, like cooking, pasteurization reduces the vitamin and mineral content of raw eggs.
  • Free-range raw eggs are just as susceptible to salmonella as regular raw eggs. While caged hens may develop salmonella due to stress, free-range hens can pick it up from the feces of other chicken and animals.
  • Never eat a cracked egg raw since bacteria on the shell may have gotten inside the egg.
When you consider all the benefits and risks, cooked eggs are definitely the healthier choice!

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