Yes, you can add a raw egg to a smoothie for extra protein, but ensure it’s fresh and safe to consume raw.
Adding raw eggs to smoothies is a controversial practice with both potential benefits and risks. While some athletes swear by raw egg protein shakes, health experts warn about salmonella contamination. This guide covers everything you need to know before blending raw eggs into your next smoothie.
Can You Put Raw Eggs in Smoothies?
Yes, you can technically put raw eggs in smoothies, but there are important safety considerations. The USDA recommends against consuming raw or undercooked eggs due to salmonella risk. However, if you choose to use raw eggs, pasteurized eggs are the safest option.
Nutritional Benefits of Raw Eggs
Raw eggs contain:
- 6g high-quality protein per large egg
- Vitamin B12 for energy production
- Choline for brain function
- Lutein for eye health
Potential Risks
The CDC estimates 1 in 20,000 eggs may contain salmonella. Symptoms include:
| Symptom | Duration |
|---|---|
| Diarrhea | 4-7 days |
| Fever | 2-3 days |
| Abdominal cramps | 4-7 days |
How to Safely Add Raw Eggs to Smoothies
If you decide to use raw eggs, follow these safety tips:
1. Use Pasteurized Eggs
Pasteurized eggs have been heated enough to kill bacteria without cooking the egg. Look for them in the refrigerated section.
2. Choose the Right Blender
A powerful blender like the best blender for soups and smoothies can thoroughly incorporate eggs while reducing texture issues.
3. Store Properly
Keep eggs refrigerated below 40°F until ready to use. Discard cracked eggs immediately.
Raw Egg Smoothie Recipes
Classic Banana Egg Smoothie
Ingredients:
- 1 banana
- 1 cup milk
- 1 raw egg (pasteurized)
- 1 tsp vanilla
- 1 tsp honey
Blend for 30-45 seconds until completely smooth.
Protein Power Shake
For a safer alternative, try this high-protein shake using single-serve blender:
- 1 cup Greek yogurt
- 1 scoop whey protein
- 1/2 cup frozen berries
- 1 tbsp almond butter
Nutritional Comparison: Raw vs Cooked Eggs
According to Marshfield Clinic research, cooked eggs offer better protein absorption:
- Raw eggs: 50-60% protein absorption
- Cooked eggs: 90% protein absorption
Who Should Avoid Raw Egg Smoothies?
These groups have higher risk of complications:
- Pregnant women
- Young children
- Elderly individuals
- Those with compromised immune systems
Alternative Protein Sources
For those avoiding raw eggs, consider:
- Greek yogurt (17g protein per 6oz)
- Cottage cheese (14g per 1/2 cup)
- Silken tofu (10g per 1/2 cup)
- Protein powders (20-30g per scoop)
For more on high-protein ingredients, see our guide to banana milk shake benefits.
