Can I Put Raw Egg In Protein Shake? | Safer Alternatives

No, it is not recommended to put raw eggs in protein shakes due to the Salmonella risk — pasteurized eggs or protein powder are safer options.

Tossing a raw egg into a protein shake has a certain old-school appeal. Bodybuilders have done it for decades, and it sounds efficient — protein from the shake plus protein from the egg, all in one glass. The image of a raw egg swirling into a post-workout drink feels like a shortcut to gains. But food safety experts point to a real risk that makes this practice worth reconsidering.

Fresh eggs, even those with clean, uncracked shells, may contain Salmonella bacteria that cause food poisoning. The FDA recommends cooking eggs to an internal temperature of 160°F to eliminate the risk. Pasteurized eggs offer a middle ground that avoids cooking, and standard protein powder or cooked eggs are perfectly fine alternatives. Here is what to know before blending a raw egg into your shake.

Why Raw Eggs In Shakes Carry Risk

Salmonella is the main concern with raw eggs. The bacteria can live on the shell or, less commonly, inside the egg itself. Even an egg that looks clean and fresh may carry it. The CDC estimates Salmonella causes about 1.35 million infections in the US each year, and eggs are a common link.

A 2023 peer-reviewed risk assessment found that avoiding raw or undercooked egg products meaningfully reduces the chance of Salmonella illness. The researchers emphasized that consumer cooking practices are a critical line of defense. Leaving eggs raw removes that protection entirely.

The FDA recommends storing eggs at 40°F or below to slow bacterial growth. But refrigeration does not kill Salmonella — only cooking to 160°F reliably does. So even a properly stored raw egg carries some risk when consumed uncooked.

Why The Raw Egg Protein Shake Idea Sticks

The idea of blending raw eggs into shakes has roots in old-school bodybuilding culture. Rocky drinking raw eggs on screen made it iconic. The logic seems simple: eggs are packed with protein, so eating them raw must be the fastest way to absorb it. Food safety rarely enters the conversation in those circles.

• Pasteurized eggs: These are heat-treated to kill Salmonella without cooking the egg. Sold in cartons at most grocery stores, they can be used raw in shakes with much lower risk than regular eggs.
• Egg white protein powder: Made from dried egg whites, this powder provides a similar amino acid profile without any Salmonella concerns. It blends smoothly into shakes and has a long shelf life at room temperature.
• Cooked eggs on the side: A hard-boiled or scrambled egg eaten alongside your shake delivers the same protein. Cooking to 160°F kills bacteria, making this the safest whole-egg option available.
• Standard protein powder: Whey, casein, or plant-based powders deliver 20–30 grams of protein per scoop without any egg handling. This is the simplest swap for most people.
• Liquid pasteurized egg whites: Sold in cartons in the refrigerated egg section, these are safe to use raw. Pour them straight into a blender for a protein boost without the typical raw-egg risk.

Each of these options sidesteps the Salmonella risk while still providing protein. The choice comes down to convenience, taste preference, and whether you want whole-food nutrition or a processed powder. Many people find pasteurized liquid eggs or egg white protein powder the easiest direct substitutes for raw eggs.

Pasteurized Eggs Offer A Safer Option

Where To Find Pasteurized Eggs

Pasteurized eggs are the closest thing to a raw egg that is broadly considered safe. The pasteurization process heats the egg enough to kill Salmonella without cooking the white or yolk. The egg behaves like raw — good for shakes and dressings — but carries a much lower risk profile. This makes them a practical option, though they cost a bit more than regular eggs.

Per the FDA’s page on Salmonella in fresh eggs, pasteurization addresses contamination at the processing stage. Even clean, uncracked shells can carry bacteria, and the heat treatment eliminates that concern. Look for eggs labeled “pasteurized” at the grocery store — they are usually sold in cartons near regular eggs or as liquid egg products.

Liquid pasteurized egg whites are another convenient option. They come in shelf-stable or refrigerated cartons and are designed to be used raw in shakes and recipes. Many brands are fortified with additional vitamins, and a typical serving provides about 5 grams of protein. They blend easily into shakes without the texture or safety concerns of raw whole eggs.

For the highest safety, some people prefer egg white protein powder over liquid eggs. The powder is made from dried, pasteurized egg whites and contains no raw egg at all. It provides similar protein content without needing refrigeration. But for those who want the texture of a whole egg, pasteurized liquid products remain the better choice.

The table shows that raw whole eggs carry the highest Salmonella risk among these options. Every alternative — pasteurized, cooked, or powdered — eliminates or greatly reduces that risk while still delivering usable protein. The choice depends on your preference for whole food versus processed supplements.

Better Alternatives To Raw Eggs In Shakes

Choosing a safer alternative to raw eggs comes down to a few simple considerations. Your nutrition goals, your kitchen setup, and your tolerance for risk all play a part. Here are the main factors to weigh before deciding how to add egg to your shake.

1. Check for pasteurization labels: If you want to use raw egg, look for eggs clearly marked “pasteurized” on the carton. Regular grocery store eggs are usually not pasteurized unless the label specifically says so — check the fine print.
2. Consider liquid egg whites: These are almost always pasteurized and designed for raw use. They pour straight into a blender and mix easily with shake ingredients. A typical serving adds about 5 grams of protein.
3. Cook your egg first: A soft-boiled or poached egg blended into a shake works surprisingly well. Cooking to an internal temperature of 160°F kills Salmonella bacteria, making it safe to consume.
4. Use egg white protein powder: This is the simplest swap — no refrigeration, no cracking, no risk. It provides a similar amino acid profile and blends smoothly into any shake.
5. Stick with standard protein powder: Whey, casein, or plant-based powders are already formulated for shakes. They deliver reliable protein content without any egg safety concerns.

Each of these options removes the Salmonella concern while still fitting the goal of a protein-packed shake. The best choice depends on whether you prefer whole food or powder, and how much time you want to spend on preparation. Most people find pasteurized liquid eggs or egg white protein powder the easiest direct substitutes for raw eggs.

Beyond Salmonella — Biotin And Other Concerns

What About Biotin Deficiency Risk

Salmonella is the most serious risk, but there is another nutritional factor worth knowing. Raw egg whites contain a protein called avidin, which can bind to biotin — a B vitamin important for metabolism and skin health — in the gut and reduce its absorption. Cooking the egg white denatures avidin, which stops this binding effect and makes biotin available again.

FoodSafety.gov notes on its page about eggs and Salmonella contamination that proper cooking eliminates bacterial risk. The same heat that kills Salmonella also deactivates avidin. So a cooked egg provides the same protein with better biotin availability and no food safety concern — a clear advantage over raw.

Healthline reports that while raw eggs may interfere with biotin absorption, occasional consumption is unlikely to cause a deficiency for most people with a varied diet. The more pressing risk remains Salmonella infection. For regular shake use, pasteurized or cooked eggs are the better choice to preserve both safety and nutrient availability.

If you eat a balanced diet with sources of biotin like nuts, seeds, and vegetables, the avidin effect is even less of a concern. But since Salmonella risk is present with every raw egg, making the switch to pasteurized or cooked eggs is a simple habit change that covers both safety and nutrition.

The Bottom Line

Putting a raw egg in a protein shake carries a real Salmonella risk that pasteurized or cooked eggs avoid. The protein benefit is the same either way, and alternatives like egg white protein powder or standard whey work just as well. For occasional use, pasteurized eggs are the closest safe option to raw. For regular shakes, skipping the raw egg entirely is the simplest and safest move.

Your doctor or a registered dietitian can help you fit eggs — pasteurized or cooked — into your daily protein targets without the Salmonella concerns that come with raw eggs.