Can you use raw eggs in smoothies?

If you're short of time and love eggs, can you crack a few raw ones into your favourite smoothie recipe? You can, but you had better do your research first because there are positives and negatives in adding these little nutrient filled orbs into the jar of your blender, as you'll read here.

You’ve seen Rocky do it.

Perhaps your grandparents have even tried force feeding them to you, but the question remains, can you use raw eggs in your favourite smoothie?

The answer is a yes, with some things to be mindful of, and what egg-xactly are these things you need to be wary of?

Read on to find out.


Eggs are an absolute powerhouse of nutrition, containing a lot of important compounds inside that little shell.

Here’s some information for you about eggs.

  • Eggs are mostly protein and fat, with hardly any carbohydrates
  • They contain over 20% of the selenium RDI
  • It’s one of the few food sources of vitamin D
  • Eggs contain the fat-soluble vitamins A, D, E and K
  • Has some B vitamins, including B12, which is a great inclusion for vegetarians who don’t have very many food sources of it

Not all eggs are created equal though.

Free-range eggs can have double the amount of omega-3s than eggs from caged chickens and they also contain more vitamin A, E and beta-carotene.

Don’t skip on the yolk’s folks

While an egg white does contain a chunk of the protein it misses out on a lot of the micronutrients and healthy fats, these reside in the yolk.

The yolk contains the fat-soluble vitamins A, D, E and K as well as B vitamins and choline.

Some of the benefits of eggs

Now we will run through some of the benefits of eggs for you, and there are plenty more than the ones we have listed!

Eggs for your eyes

There is a concept, known as the doctrine of signatures, whereby certain foods look like the body parts they’re supposed to be beneficial for.

If you have a look at 2 fried eggs next to each other, do you see a pair of eyes looking back at you (we had to try this at the Super Cubes office of course)?

Eggs contain the carotenoids lutein and zeaxanthin which assist the eyes by helping to reduce cell damage and inflammation, leading to less occurrence of eye-related diseases.

Helping with heart health

Despite being vilified for quite a while due to having cholesterol, it turns out eggs don’t increase the risk of heart disease in healthy people.

A source of choline

Eggs are one of the densest sources of choline in the diet and choline has a range of benefits in the body.

Choline is used to make the neurotransmitter acetylcholine (makes sense), which is involved in everything from memory to muscle contraction.

On top of that, choline also helps to support the health of the liver, brain and heart.

What to be wary of when using raw eggs

Whilst eggs certainly are a nutritious food, there are some things to look out for with them, particularly if you’re having your eggs raw.

Food poisoning

Starting with the obvious.

Consuming raw eggs brings with it the consequence of food poisoning via salmonella, though it seems to be a bit more rare these days.

Egg allergies

Eggs are one of the most common foods that can trigger allergic reactions, so if you’re suspecting (or know) that you’re allergic to eggs, stay away!

Digestion of raw eggs

If you’re somebody who struggles with digestion, raw eggs may not be for you.

A small study found that the proteins from raw eggs were less absorbable than cooked eggs in a ratio of 51% vs 91%.

On top of that, raw eggs contain a compound that reduces absorption of Vitamin B7, known as Biotin.

This vitamin plays a critical role in supporting the health of hair, nails and nervous system.

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Iron deficient?

Eggs, cooked or raw, contain a compound phosvitin, that reduces the absorption of iron from the diet. 

So, if you’re trying to boost up your iron levels, consider having eggs as a standalone snack, away from other sources of dietary iron.

The taste and texture of raw eggs

Certainly, something we have to mention here is the taste and texture of raw eggs as it can influence your choice greatly if you’re thinking of cracking a few into your blender.

The taste is, well, very eggy and the texture is something not for the squeamish, especially if your blender hasn’t blended the egg properly.

So, make sure you think you can handle these two points before you add them in.

Raw eggs or not?

It’s up to you to weigh up the pros and cons that raw eggs can bring to your smoothies.

While they truly can be an egg-cellent and sometimes tasty protein boosting addition to your diet, they also have some downsides to be aware of.

Now onto some questions for you, have you ever used raw eggs in smoothies?

Do you still add raw eggs into your smoothies?

Have you ever had any of the bad side effects from using raw eggs to boost the protein in your smoothie?

If you do use raw eggs in your smoothies, what’s your favourite raw egg smoothie recipe and what Super Cubes smoothie cubes do you use in it?

Let us know your answers either on Facebook or Instagram, we’re sure there are many of you that do use raw eggs in your smoothies!

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