Picture Rocky Balboa cracking a few eggs into a glass and downing them raw before dawn. That iconic image is exactly what most people think of when they hear about drinking egg whites, and it’s also exactly what you should not do. The good news is that there’s a safe, convenient, and genuinely useful way to drink egg whites for a quick protein hit, as long as you get one crucial detail right.
Here’s everything you need to know: whether it’s safe, the raw-versus-pasteurised issue that changes everything, the benefits and drawbacks, and how to actually do it properly.
This article is informational and not a substitute for individual medical or dietary advice.
Can You Drink Egg Whites? The Short Answer
Yes, you can drink egg whites, and plenty of athletes and bodybuilders do as a fast, lean source of protein. But there’s one non-negotiable rule: only drink pasteurised egg whites. The cartons of liquid egg whites you find in the chilled section of the supermarket have been beaten and pasteurised to kill harmful bacteria, which makes them safe to consume without cooking. Drinking raw, unpasteurised egg whites straight from the shell, Rocky-style, is a genuine food-safety risk.
Get that distinction right and drinking egg whites is a perfectly reasonable way to top up your protein. Get it wrong and you’re gambling with food poisoning.
Raw vs Pasteurised: The Safety Issue That Matters Most
The single most important thing to understand is the difference between raw and pasteurised egg whites.
Raw, unpasteurised egg whites can be contaminated with Salmonella, a bacteria that causes food poisoning ranging from unpleasant to serious enough to require hospitalisation. Cracking eggs and drinking the whites raw exposes you to that risk, which is why health authorities advise against eating raw or undercooked eggs.
Pasteurised egg whites have been gently heat-treated to destroy those bacteria while staying liquid. Sold in cartons and clearly labelled, they’re specifically designed to be safe to consume without further cooking. If you want to drink your egg whites, this is the only version you should use. When buying, check the label says pasteurised, and keep the carton refrigerated.
So the honest answer to “is drinking egg whites safe?” is: yes, if they’re pasteurised, and no, if they’re raw from the shell.
The Protein Absorption Catch
Here’s something most people don’t realise, and it’s an important one. Your body actually absorbs the protein from cooked egg whites far more efficiently than from raw or uncooked ones. Studies have shown cooked egg protein is absorbed at roughly 90% or more, compared with only around half that when eaten raw.
What that means in practice is that drinking egg whites, even pasteurised ones, is not a superior way to get their protein. If maximum protein absorption is your goal, cooking your egg whites actually delivers more usable protein than drinking them uncooked. Drinking them is about convenience and speed, not about getting more from them. It’s a useful trade-off to make when you’re short on time, but it’s worth knowing you’re prioritising convenience over efficiency.
The Biotin Consideration
There’s one more quirk of raw egg whites worth knowing. They contain a protein called avidin, which binds to biotin, a B vitamin important for hair, skin, nails, and metabolism, and blocks its absorption. Eating the occasional raw or lightly processed egg white is no issue, but consuming very large amounts of uncooked egg white regularly over a long period could theoretically contribute to a biotin deficiency.
Cooking fully deactivates avidin, which is another point in favour of cooked eggs. If you drink significant quantities of egg whites daily as a core part of your diet, it’s sensible to make sure you’re getting enough biotin from other foods, or to factor it in. For most people using egg whites as one protein source among many, this isn’t something to worry about.
The Benefits of Drinking Egg Whites
Used sensibly, drinking pasteurised egg whites has real appeal:
- Fast, convenient protein. When you don’t have time to cook, a serving of liquid egg whites delivers a substantial protein hit in seconds. This makes them popular for busy mornings and hitting daily protein targets.
- Lean and low in calories. Around half a cup of liquid egg whites provides roughly 25 grams of protein for only about 120 calories, with virtually no fat or carbohydrate. That’s an excellent ratio for anyone dieting or cutting.
- Complete protein for muscle. Egg white protein is a complete, highly usable protein, making it great for muscle repair and growth, and a solid addition to a protein-focused diet.
- Easy to mix. Liquid egg whites blend smoothly into shakes and smoothies, which also masks their texture.
The Downsides to Consider
- Taste and texture. Drinking egg whites plain is, frankly, unappealing to many people. The slippery consistency triggers a gag reflex for some, which is why mixing them into a flavoured shake is far more palatable.
- Lower absorption than cooked. As covered above, you get more usable protein from cooked egg whites.
- Cost. Cartons of pasteurised liquid egg whites are more expensive than buying whole eggs.
- Safety if you get it wrong. Using raw, unpasteurised whites brings a real risk of illness.
How to Drink Egg Whites the Right Way
If you want to give it a go, here’s how to do it safely and palatably:
- Buy pasteurised liquid egg whites. Look for cartons in the chilled section clearly labelled as pasteurised. Never substitute raw eggs from the shell.
- Blend them into a shake. The easiest way to make them enjoyable is to blend them into a smoothie or protein shake with fruit, or alongside your usual protein powder. This masks the texture entirely.
- Try flavoured liquid egg whites. Some brands sell flavoured versions designed to be drunk on their own, which are far more palatable than plain.
- Keep them cold. Store in the fridge and consume within the use-by date.
- Consider cooking instead when you can. If you have time, cooking your egg whites gives you better protein absorption and a more satisfying meal. Drink them when convenience wins.
Who Should Drink Egg Whites?
Drinking egg whites suits people who struggle to hit their protein target through whole foods alone, busy individuals who need protein on the go, and those dieting on tight calories who want lean protein fast. Bodybuilders and physique athletes often use them to push their daily protein higher without extra fat or calories. For the wider picture on egg whites and how they compare to whole eggs nutritionally, see our full guide on whether egg whites are healthy.
Frequently Asked Questions
Is it safe to drink egg whites? Yes, provided they are pasteurised. Pasteurised liquid egg whites have been heat-treated to kill bacteria and are safe to drink without cooking. Raw, unpasteurised egg whites from the shell carry a risk of Salmonella and should not be drunk raw.
Can you drink raw egg whites? You should not drink raw, unpasteurised egg whites due to the risk of Salmonella. If you want to consume them without cooking, use pasteurised liquid egg whites, which are made to be safe.
Do you absorb less protein from drinking egg whites? Yes. Your body absorbs cooked egg protein much more efficiently than raw or uncooked, roughly 90% versus around half that. Drinking egg whites is about convenience rather than maximising protein.
How much protein is in liquid egg whites? Around half a cup of pasteurised liquid egg whites contains roughly 25 grams of protein for about 120 calories, with almost no fat or carbohydrate.
Why do people say egg whites affect biotin? Raw egg whites contain avidin, which binds biotin and blocks its absorption. Consuming very large amounts of raw egg white regularly could contribute to a biotin deficiency over time. Cooking deactivates avidin, so it’s mainly a concern with heavy raw consumption.
The Bottom Line
You can absolutely drink egg whites, and they’re a genuinely convenient, lean, high-protein option, but only if they’re pasteurised. Skip the raw, Rocky-style approach entirely, since that’s where the real food-poisoning risk lies. Just remember that drinking them trades a little protein absorption for speed, so when you have the time, cooking your egg whites is the more efficient choice.
Used the right way, with pasteurised whites blended into a shake or sipped flavoured on the go, drinking egg whites is a handy tool for hitting your protein goals. Prioritise safety, know the trade-offs, and they can earn a place in your routine.
