Can You Drink Egg Whites? Benefits & Risks Explained

Drinking raw egg whites: Does it carry risks? Or offer a quick, high-protein snack.  

Key Takeaways

• Raw egg whites are safe to consume if they come from a carton and are labeled pasteurized. This process kills harmful bacteria (such as salmonella) without damaging the egg protein.

• Liquid egg whites in a carton provide a quick and convenient protein source. Mix them into your favorite smoothie for extra protein and a light, frothy texture (I give you a tasty recipe below).

• Importantly, raw egg whites contain avidin, a compound that binds to biotin, reducing its absorption. If you drink liquid egg whites often, consider supplementing with biotin to avoid a potential deficiency.

Raw Egg Whites vs. Liquid Egg Whites: What is the Difference?

Raw egg whites are found in whole eggs, whereas liquid egg whites are those you get from the store in a carton. The difference is important. 

The primary difference is that liquid egg whites are safe to drink because they are pasteurized, while raw egg whites are not. 

Pasteurization kills harmful bacteria that are otherwise eradicated through cooking. 

This means you can safely drink egg whites from a carton but must cook whole eggs to make them safe for consumption.

• Related: Can You Eat Whole Eggs While Cutting?

Why Do People Drink Egg Whites? 5 Reasons

1. It’s an Affordable Protein Option

Liquid egg whites are an affordable protein option compared to other meat options, like chicken breast.

A 32-ounce container of liquid egg whites contains 100 grams of protein and costs about $4.90. 

To get the same amount of protein from chicken breast, you would need to purchase 450 grams, which, depending on the quality, would set you back $10. 

This makes liquid egg whites an affordable way to increase your daily protein consumption. 

2. It Contains No Other Macronutrients

Egg whites are strictly protein, making hitting your daily protein goal much easier without consuming excess calories from carbs or fat. 

This would be particularly beneficial during a weight cut, when you have fewer calories but must still consume up to 2.2 grams of protein per kilogram (a gram per pound) to maintain muscle mass.

Plus, single-macro foods like egg whites are easier to track and fit into your diet.

3. It Is Easy To Consume

Drinking egg whites is an easy way to consume protein, as no preparation or cooking time is required. 

This can be particularly helpful if you’re busy and always on the go.

I think we’ve all been there, eating rubbery egg whites prepped and then reheated. Not fun. 

With liquid egg whites, you can pour some into your smoothie and be good to go. 

Or, if you want to do your best Rocky impression, gulp them and go about your day.

By making it so much easier and enjoyable, you are more likely to regularly consume enough protein, which is crucial for muscle growth in the long run. 

4. It’s a Way To Switch Up Your Meals

Adding egg whites into a smoothie to drink is an easy way to switch up how you’re eating egg whites, adding more variety to your diet and making it easier to stay consistent for long-term success. 

Enjoying a more varied diet reduces friction and makes it easier to stay consistent, especially when you’re tired from eating a lot of calories to continue gaining weight deep into a bulk.

5. It’s Lower in Volume

Egg whites are lower in physical volume than cooked egg whites, which can benefit someone trying to build muscle but struggling to eat enough calories. 

When cooked, egg whites become quite fluffy and high in volume. As a result, you may struggle to eat the same quantity and may feel fuller afterward 

By drinking egg whites, the volume is decreased, and you’ll be able to consume a higher volume more comfortably without impacting your hunger as much throughout the rest of the day. 

That said, you may want to cook egg whites when trying to lose weight to feel fuller on fewer calories.

Safety Explained: Should You Be Worried Drinking Egg Whites? 

Potential Salmonella? 

Drinking liquid egg whites that come in a carton from the store and are labeled as pasteurized is safe. 

However, if you drink raw egg whites after cracking an egg (i.e., NOT from a carton), they can contain salmonella, leading to diarrhea, abdominal cramping, and vomiting. 

Here is some extra insight from health writer Megan O. Steintrager:

“Children under 5, adults 65 and older, and people with a weakened immune system are more likely to get infected and become seriously ill from Salmonella, according to the CDC, the experts at Consumer Reports and other food safety experts.”

To kill the salmonella bacteria, eggs need to be cooked or pasteurized. The pasteurization process heats the egg whites to 135° F, killing salmonella without damaging the protein.

Biotin Deficiency? 

If you decide to drink liquid egg whites (from the carton), you may want to supplement with biotin if you do it often.  For example, every day for breakfast.

Raw egg whites (including pasteurized ones) contain avidin, which binds to biotin, making it unavailable for intestinal absorption. 

Avidin breaks down during cooking, so this is only a consideration if you drink liquid egg whites.

Your body needs biotin to metabolize carbohydrates, fats, and amino acids, the building blocks of protein.

This does not mean drinking egg whites is unsafe. 

It simply means you may want to consider supplementing with biotin to avoid a potential deficiency.

Here is a bit of insight from Hrefna Palsdottir, MS:

“Raw egg whites contain the protein avidin, which may block the absorption of biotin, a water-soluble B vitamin. However, it’s unlikely to cause deficiency unless you eat a lot of raw eggs.”

Related:

• Eggs Make Me Tired: Reasons & How To Fix
• Eggs Make Me Gassy: Reasons & How To Fix

What Does Drinking Egg Whites Taste Like? 

Liquid egg whites are flavorless but have a thicker texture that can be disguised by blending them into a smoothie.

You can also drink the egg whites on their own, but most people don’t like that. 

Another option is to flavor the egg whites with sugar-free syrup, which can work if the texture doesn’t bother you.

I recommend mixing them into a smoothie to disguise the texture and add flavor. 

When blended, egg whites become light and frothy, a more enjoyable texture. Plus, it’s a great way to add protein to your smoothie.

Here are some extra ideas from Matt Weik, CSCS:

“The nice thing about egg whites that you buy already pre-made is that they are tasteless, so you can even throw them in your protein shakes. I have heard some people even putting some egg whites in their ground beef before putting their burgers on the grill to add even more quality muscle-building protein, or scrambling them up and adding them into their oatmeal for breakfast.”

My Favorite Way To Drink Egg Whites

This smoothie is packed with protein from the protein powder and the egg whites, making for a filling breakfast or a pre- or post-workout snack. 

Ingredients

• 150g frozen strawberries
• 1 small frozen banana (125g)
• ½ scoop chocolate protein powder
• ½ cup egg whites
• 2 tsp cocoa powder
• 1 tbsp peanut butter 

Directions:

1. Place all the ingredients in a blender except the egg whites. Blend until smooth.
2. Add egg whites at the end until they combine and froth slightly. 

This recipe makes one serving with 387 calories, 32 grams of protein, 48 grams of carbs, and 10 grams of fat.

Check out these other recipe: 

• Egg White Protein Shake With Blueberries

Other Egg Resources

• Why Do Bodybuilders Eat Egg White Only? 
• Are Eggs Good For Bodybuilding? 
• How Many Eggs Should You Eat To Gain Weight?

Reference

Stokes T, Hector AJ, Morton RW, McGlory C, Phillips SM. Recent Perspectives Regarding the Role of Dietary Protein for the Promotion of Muscle Hypertrophy with Resistance Exercise Training. Nutrients. 2018 Feb 7;10(2):180. doi: 10.3390/nu10020180. PMID: 29414855; PMCID: PMC5852756.