Is It Safe to Drink Egg Whites? All You Need to Know

Chicken eggs rank among the most nutritious and budget-friendly foods available.

Numerous diet plans include eggs, such as keto, gluten-free, paleo, and Whole30. I often choose eggs for breakfast because they keep me satisfied and full — a perfect way to start the morning.

An egg is composed of:

• 11% shell
• 33% yolk
• 56% white

The egg white is primarily water and protein (1).

Because egg whites are a reliable source of muscle-building protein, some individuals — particularly athletes and bodybuilders — consume them as a drink. A portion of people prefer them raw.

Pasteurized raw eggs are also used in certain recipes, like hollandaise sauce and homemade dressings.

But is sipping raw egg whites safe? Read on to learn more.

Carton liquid egg whites versus raw egg whites

Liquid egg whites typically come in cartons and are found in refrigerated aisles. Before being packaged, these whites are beaten and pasteurized to lower bacterial risk, making them safe to eat.

You can also separate egg whites from whole eggs by cracking and pulling the clear viscous white away from the yellow yolk.

Some stores sell pasteurized eggs still in the shell, but they can be harder to locate.

If you plan to eat eggs raw, always opt for pasteurized varieties. Never consume raw egg whites unless you are certain they have undergone pasteurization (2).

Summary: Carton liquid egg whites are sold in stores and are pasteurized. Raw egg whites come from whole eggs, which may or may not be pasteurized. Check labels to ensure pasteurization.

Are uncooked egg whites safe to consume?

The primary function of the egg white is to nourish the chick embryo and help shield it from harmful microbes (3).

Salmonella is the bacterium most commonly associated with raw eggs. Eggs can be contaminated with Salmonella during formation or after laying. This organism can infiltrate the egg and survive the antimicrobial properties of egg whites (3, 4, 5).

Eating undercooked or raw eggs contaminated with Salmonella can cause illness. Symptoms generally appear between 6 hours and 6 days after consuming contaminated eggs (6).

Young children, older adults, and people with weakened immune systems face the greatest risk of severe infection from Salmonella, which can require hospitalization (6).

Common signs of Salmonella infection include:

• vomiting
• fever
• diarrhea
• abdominal cramps

Because of the risk of contamination, uncooked eggs are not generally considered safe. Choosing pasteurized eggs can lower the chance of illness from raw egg whites.

Summary: Uncooked egg whites may harbor Salmonella, which can cause mild to severe illness and sometimes hospitalization. Cook eggs thoroughly to reduce risk; if consuming raw whites, use pasteurized products.

How pasteurization improves egg safety

The USDA explains that pasteurization involves subjecting eggs to controlled heat treatments for specific periods to eliminate pathogens (6, 7).

Always keep eggs refrigerated at 40°F (4°C) or below to reduce bacterial growth (6, 7).

If you enjoy drinking egg whites as part of a nutritious plan, ensure you buy liquid egg whites that have been pasteurized.

Summary: Pasteurization subjects eggs to targeted heat over specific times. The safest raw-drinkable egg whites are those from pasteurized products.

Nutritional profile of egg whites

A 1/2 cup (120 mL) portion of pasteurized liquid egg whites provides (8):

• Calories: 54
• Protein: 11 grams
• Fat: 0 grams
• Cholesterol: 0 grams
• Potassium: 152 mg
• Sodium: 163 mg

Potential health advantages of egg whites

Egg whites may provide several health perks, spanning bone support to cholesterol management.

May support bone health

Liquid egg whites deliver 11 grams of protein in a 1/2 cup (120 mL) serving. A review found that adequate protein is essential for optimal bone health and growth (9).

Older adults with bone conditions experienced less bone loss, fewer fractures, and higher bone mineral density when their protein intake exceeded the RDA of 0.36 grams per pound of body weight (0.8 grams per kg) (9).

Provide high-quality protein

Proteins are composed of amino acids, which perform many vital roles. Egg proteins supply all essential amino acids the body cannot synthesize.

While plant proteins contain valuable nutrients, animal proteins like those in egg whites tend to be absorbed more efficiently by the body (10).

This suggests protein from egg whites may be readily utilized by the body.

A useful protein alternative for some with allergies

For people allergic to cow’s milk protein, soy, or tree nuts, egg whites can serve as a solid alternative protein source without triggering those specific allergic reactions.

Having alternate protein options helps meet daily intake requirements for better health.

Individuals allergic to eggs should, of course, avoid egg consumption entirely.

May improve cholesterol levels

Egg whites contain no fat or cholesterol. A 1/2 cup (120 mL) serving is free from both, which favors cardiovascular health.

In a study of 88 adults with untreated high cholesterol, different doses of egg white protein (4 g, 6 g, 8 g) were tested. After 8 weeks, participants receiving 8 grams of egg white protein showed an average 11-point drop in total cholesterol (11).

Cholesterol accumulation can lead to arterial plaque and raise heart disease risk. One small study suggested egg whites might help reduce plaque formation (12).

More human research is necessary to confirm these findings.

Support muscle development

Athletes often emphasize protein to sustain and build muscle. Muscle synthesis and maintenance depend heavily on sufficient dietary protein and exercise (13).

Many studies suggest animal proteins are sometimes more effective than plant proteins for muscle gain, though results vary (14, 15, 16, 17, 18, 19).

Egg whites are a compact protein source with minimal calories and virtually no fat, making them a popular choice for those aiming to build muscle mass.

May assist with blood sugar regulation

Egg whites are a good source of riboflavin (vitamin B2) (20).

In an older animal experiment, diabetic mice received 10–20 g of riboflavin per kg of body weight while a control group did not. The treated groups showed lower fasting glucose, reduced inflammation, and decreased oxidative stress — factors that complicate diabetes (21).

Because this was an animal study, more human trials are needed.

Contain antioxidant, disease-fighting proteins

Egg white proteins such as ovalbumin, ovomucoid, and ovotransferrin also act as antioxidants.

Normal metabolism generates free radicals and reactive oxygen species (ROS). Elevated levels of these molecules cause oxidative stress, which is linked to conditions like diabetes, heart disease, and cancer (22).

Egg white proteins can help neutralize free radicals and ROS, potentially lowering disease risk while also supplying essential amino acids (23, 24).

Summary: Egg whites offer many health benefits, including supporting bone health, delivering essential amino acids, promoting heart health, aiding muscle growth, helping blood sugar control, and reducing disease risk.

The takeaway

Egg whites are an excellent source of high-quality protein with few calories and no fat. They provide essential amino acids, B vitamins, and antioxidants that may contribute to reducing the risk of diseases such as cancer and diabetes.

High-protein foods like egg whites can aid muscle development, which explains their popularity among fitness enthusiasts and athletes.

Although egg whites have multiple nutritional advantages, they must be consumed safely. Always choose pasteurized egg products — whether whole eggs or liquid egg whites.

Keep in mind that consuming raw eggs, including their whites, increases your risk of Salmonella-related foodborne illness.

Just one thing

Try this today: For a protein-packed drink, add 1/2 cup (120 mL) pasteurized liquid egg whites to your favorite smoothie or shake. For added nutrition, mix in fruits, veggies, oats, or yogurt. If you’re exploring other homemade beverages or natural remedies, you might also be interested in drinking olive oil or drinking baking soda for weight loss.