Raw Or Cooked Eggs : What’s Easier To Digest?

OK, so throwing a few raw eggs down your neck is ‘easier’ in the sense that it’s done and dusted in the time it takes to crack an egg, but does the time it takes to scramble a 3-4 eggs in a pan actually save you time in the long run?

Research by Evenepoel et al. (1998) and many others since agree that cooking an egg will improve the digestibility and bioavailability of the protein. The proteins in an egg become denatured during the heating process, this is basically partial breakdown of the protein bonds making it more readily available to the body before it is passed and excreted. Evenepoel et al. (1998) confirm that the assimilation (absorption of nutrients into body after digestion) of egg protein is improved once it has been heated!

So in future, rest in the knowledge that you can enjoy a cooked egg and know that you’re getting more protein, faster than you would from the raw alternative.


Evenepoel, P., Geypens, B., Luypaerts, A., Hiele, M., Ghoos, Y. & Rutgeerts, P. (1998). Digestibility of Cooked and Raw Egg Protein in Humans as Assessed by Stable Isotope Techniques. Journal Nutrition. 128: 1716-1722.

About the Author

Job Role Qualified Dietitian and Sports Nutritionist Qualifications BSc (Hons) Sports Science | BSc (Hons) Dietetics Tom has always participated in sport both recreationally and competitively which led to an unquenchable thirst for information on anything health, nutrition and fitness. After leaving school Tom went on to play for a football academy during which time he studied Sport and Exercise Science. From here he went on to study a BSc (Hons) Sport Science at UEA followed by his second BSc (Hons) degree, this time at the University of Hertfordshire studying Dietetics. Tom has worked in the fitness, educational and clinical nutrition industry starting out at David Lloyd Health and Leisure Clubs. He then went on to work as a Dietitian (RD) in the NHS, during which time he conducted clinics for healthy eating, weight loss and weight gain, as well as specialised consultations on Diabetes, IBS and Coeliac disease to name a few. He has vast amounts of experience at devising diet plans and supplement regimens, as well as working in the community with schools and competitive athletes. As Head Nutritionist and Supplement expert at Discount Supplements Tom is here to provide current and evidence based health and nutrition information to help you reach your health and fitness goals!
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