“Consuming raw eggs gives you more protein.”

The image of a determined athlete downing raw eggs for a quick protein boost is a powerful one, often cemented in popular culture through movies and media. This iconic portrayal, particularly in films like "Rocky," has led many to believe that consuming eggs in their uncooked state offers superior protein benefits for muscle growth and overall health. Before the widespread availability of processed protein supplements, raw eggs were indeed considered a readily accessible source of protein, contributing to this enduring misconception.

However, scientific evidence tells a different story. While raw and cooked eggs contain roughly the same amount of protein, the human body's ability to absorb that protein differs significantly. Cooking eggs causes the proteins to denature, or unfold, which makes them far more accessible and digestible for our enzymes. Studies indicate that while approximately 90% of the protein from cooked eggs is absorbed, only about 50-74% of protein from raw eggs can be utilized by the body.

Beyond reduced protein absorption, raw egg whites contain a protein called avidin. Avidin has a strong affinity for biotin, also known as Vitamin B7, and binds to it in the small intestine, preventing its absorption. Cooking effectively deactivates avidin, eliminating this interference and ensuring that your body can properly absorb biotin, a vital nutrient for metabolic processes. Therefore, while the idea of raw eggs offering a protein advantage is appealing, the reality is that cooking them not only enhances nutrient absorption but also neutralizes potential inhibitors.