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Why raw eggs are good for you

why raw eggs are good for you

Here's why you should work the mighty egg protein into your daily diet: It has incredible effects on almost every part of the body. It's safe to consume raw eggs as long as some basic precautions are followed and the risks are understood. With any egg, there is always a low level risk of. Should I Eat Raw Eggs? One of the most significant misconceptions about eating eggs for health and fitness — made famous by the Rocky movie — is.

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Are Raw Eggs Good For Gaining Muscle? (Dangers and Side-Effects)

Why raw eggs are good for you -

Many pet parents wonder which “human foods” are good for their pets. A common question that I get from pet parents at my animal hospital is: “Can dogs eat eggs?” 

Here’s everything you need to know about the nutritional value of eggs for dogs.

Are Eggs Good for Dogs? Can Dogs Eat Cooked Eggs?

The answer is yes, cooked eggs are good for dogs! Dogs can eat hard-boiled or scrambled eggs. The main objective is that the eggs need to be cooked. Do not feed raw eggs to dogs. 

Eggs are good for dogs as they provide an excellent source of fatty acids, vitamins, minerals, and protein.  

Essentially the entire egg, including the eggshell, can be nutritious for dogs.

Can Puppies Eat Eggs?

Yes, puppies can eat eggs. Eggs offer the same nutritional value for puppies as they do for adult dogs.

Are Raw Eggs Good for Dogs?

There is no nutritional benefit in feeding raw eggs to dogs.

There is, however, the risk of your dog contracting Salmonella infectionfrom a raw egg. This bacterial infection can cause vomiting and diarrhea.

For more information on egg safety, please refer to Centers for Disease Control and Prevention; this information on Salmonella applies to people and animals.  

Can Some Dogs Be Allergic to Eggs? 

Dogs tend to be allergic to proteins in food. Since eggs have protein, dogs can become allergic to eggs. 

Signs that your dog is having an allergic reaction include gastrointestinal (GI) issues like vomiting and diarrhea. Sometimes they can have skin issues like itchiness around the ears, paws, and other areas.

If you see any of these signs, seek help from your local veterinarian. For more information about food allergies in dogs, please refer to Cummings Veterinary Medical Center at Tufts University.  

Why Are Eggs Good for Dogs? What Are the Health Benefits?

Each part of a cooked egg offers health benefits for dogs: the egg yolk, eggshell, and egg white.

Egg Yolks Contain Fatty Acids and Vitamins

Dogs need fatty acids and vitamins, and egg yolks provide both.

Fatty Acids

Fatty acids are concentrated in the egg yolk.

Fatty acids are consumed as saturated and unsaturated fats in a dog’s diet. A dog’s body breaks down the fat, and it is absorbed through the GI tract.

Once inside, fatty acids are used to build and maintain body cells.

Fatty acids also provide a delivery system for fat-soluble vitamins. Dogs are not predisposed to heart disease like people, so we don’t worry about their cholesterol.


Vitamins are consumed as water-soluble and fat-soluble nutrients in a dog’s diet.

Vitamins serve as catalysts and building blocks in metabolism, immune function, growth, and development.

These vitamins are concentrated in the egg yolk:

  • Vitamin A

  • Vitamin D

  • Vitamin E

  • Vitamin K

  • Vitamin B1

  • Vitamin B6

  • Vitamin B12

  • Riboflavin

  • Niacin

  • Folic acid

  • Choline

Eggshells Contain Necessary Minerals

Minerals are also necessary for dogs, and they’re consumed as salts in a dog’s diet.

They serve as catalysts and building blocks in metabolism, immune function, growth, and development.

These nutrients are concentrated in eggshells but also found in egg whites and yolks:

  • Calcium

  • Phosphorus

  • Magnesium

  • Sodium

  • Potassium

  • Chloride

  • Iron

  • Copper

  • Zinc

  • Manganese

  • Selenium

  • Iodine

Egg Whites Provide Amino Acids

Dogs need amino acids. Amino acids are consumed as meat and plant-based protein in a dog’s diet.

A dog’s body breaks down the protein, and it is absorbed through the GI tract. Once inside, the protein is used to build and maintain muscles.

These nutrients are concentrated in the egg white:

  • Arginine

  • Histidine

  • Isoleucine

  • Leucine

  • Lysine

  • Methionine

  • Phenylalanine

  • Threonine

  • Tryptophan

  • Valine

How Much Egg Can a Dog Eat?

Eggs can be great as special treats for your dog.

The average egg contains 60 calories and has roughly 6 grams of protein and 4 milligrams of fat.

To figure out how much to feed your dog, you should talk with your veterinarian. The appropriate serving size of eggs as treats for your dog will depend on a variety of factors, including:

  • Size

  • Age

  • Activity level

  • Existing health issues

How to Feed Eggs to Your Dog

The safest way to feed eggs to your dog is to hard boil them and chop them up. It’s safest to feed eggs to your dog immediately after cooking.

Store eggs at 40°F when raw and boil eggs at °F to properly cook them. If you’re not serving them right away, it is recommended to refrigerate them at 40°F until ready to serve.

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Can Dogs Eat Raw Eggs? Benefits & Safety of Raw Eggs

How does your dog like his eggs? Scrambled? Over-easy? Chances are he's not picky about how his eggs are cooked, but what about raw? Are eggs good for dogs, too? Can puppies eat raw eggs?

Are Raw Eggs Good For Dogs?

Though most of us are guilty of eating raw cookie dough or tasting the cake batter before it goes in the oven, the concept of eating a slimy, viscous, raw egg is a bit stomach-turning, causing upset stomachs at the very thought. But considering some of the gross stuff dogs happily eat, raw eggs don't seem that weird anymore, right?

Eggs-traodinary Benefits of Eggs

So, can dogs eat raw eggs? Yes, they can, raw eggs are surprisingly not bad for dogs. But why should they?

Eggs are one of nature's perfect protein sources and are full of amino and fatty acids that are extremely good for your dog's skin and coat. They also provide a variety of vitamins and minerals, including Vitamin A, Vitamin B, Riboflavin, Folate, Iron, and Selenium, making raw eggs a superfood for dogs.

In fact, eggs are already used in many commercial pet foods, like Nutram, Blue Buffalo, and Carna4 to contribute valuable protein and essential nutrients to the diet. Eggs are so healthy that brands, like Big Country Raw, have started offering frozen raw duck and quail eggs as an easy and delicious meal topper. 

Are Eggs Safe for Dogs? Eggs-posing Common Egg Myths



Are raw eggs good for dogs? Yes, eggs are healthy for dogs, so the question becomes: Is it safe to feed your dog raw eggs? Let's take a look at a couple of the common safety concerns when it comes to feeding dogs raw eggs:

Myth # 1

We are told not to eat raw eggs due to the risk of salmonella, which is true. Salmonella from eggs can affect your dog but keep in mind that dogs are capable of processing more bacteria than us.

Dogs are scavenging carnivores, and it's their carnivorous digestive system that allows them to safely eat raw foods, like meat, bones, and eggs. The highly acidic environment of their stomachs and bile content allows harmful bacteria, like salmonella from populating in your dog's system. 

This doesn't mean there is no risk, it's just less likely to affect your dog than if you were to eat raw eggs. (and let's be honest, who hasn't tried the raw cookie dough or the cake batter as a kidor an adult).

Though some recommend avoiding raw eggs, raw bones, and raw diets because of the bacteria risks, anyone who has fed raw will know that high-quality ingredients and proper storage and handling will minimize the risk of any adverse effects. 

If raw is not for you, then cooked eggs still offer plenty of nutrients to help boost your dog's diet. 

Myth # 2

Another misconception when it comes to feeding your dog eggs, raw or cooked, is that egg whites contain a biotin (vitamin B7) inhibitor called Avidin. While this is true, the yolks of the eggs contain very high levels of biotin that balance out the Avidin effects in the whites. As long as they are fed together, the risk of biotin deficiency is almost non-existent.

You would have to feed your dog an absurd amount of eggs to provide enough Avidin to have harmful effects on your dog's Biotin intake. As long as eggs are fed in moderation, they will not be harmful. 

Scrambled vs. Raw: Eggs-amining Nutritional Value

Are raw eggs good for dogs?


Both cooked eggs and raw eggs offer essential vitamins and nutrition, but raw eggs are superior and make for an excellent treat for your dog. Cooking eggs, like cooked meat, reduces or even totally removes some of the vitamins and minerals that are so healthy for your dog.

Keep in mind that dogs have eaten raw eggs and meat for hundreds of years, by raiding a farmer's chicken coop or stealing them from nests. Offering your dog raw eggs is not just healthy but encouraged.

Whether you feed raw dog food, kibble, canned food, or even make your own, adding raw eggs to the mix will enhance the overall nutritional value.

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How to Feed Raw Eggs

This one is super simple; just crack a fresh egg right on top of your pet's food. For smaller dogs, a whole egg may be a lot, so make sure you are feeding eggs in appropriate portions to accommodate their caloric and nutrition needs. This may mean limiting eggs to per week for smaller dogs to ensure that you are not over feeding.

Don't limit yourself to just chicken eggs either. Duck and quail eggs are also very nutritious and might be better suited to different dogs. If food allergies are an issue, then a non-chicken egg may be a safer choice.

Quail eggs are nice and small, though still packed with nutrition. These are ideal for smaller dogs and cats that don't need a whole chicken or duck egg at each meal. 

Are Eggshells Really What They’re Cracked Up to Be?



Can dogs eat eggshells too? After you crack the egg, don't throw the shell away. Allow your dog to eat that, too! Eggshells add a nutritional boost that is pretty amazing. Eggshells have calcium, magnesium, phosphorus, and potassium, as well as other nutritious minerals that are good for bone health, muscle strength, healthy teeth, and gums.

The best source of calcium is still feeding raw edible bones, like chicken necks or backs, but eggshells are a great substitute or alternative when feeding raw bones is not an option. 

How to Feed Eggshell

For larger dog breeds, you can give the whole egg and allow them to open it themselves. Most dogs consider this a special treat. Make sure you are outside or in an easy-to-clean area (it gets messy), so they can take their time cracking the egg and enjoying it, shell and all!n

Not all dogs like to eat the shell. Chicken and duck shells are tough, so if your dog isn't a fan of eating the eggs whole, you can crush the shells up with a mortar and pestle before adding it to the meal. 

Quail eggs are a great alternative for small dogs and cats, as the shells are much softer, and the eggs themselves are better portioned for a smaller pet. 

Save eggshells from your meals too. They can be ground and stored for later use. Pour the crushed eggshells into an airtight jar or container and store in the refrigerator for up to a month.

How Many Eggs Should I Feed My Dog?



Now that we know that raw eggs are beneficial, we should discuss how many eggs are appropriate to feed them. Depending on the size of your dog and his caloric needs, you can feed eggs multiple times per week.

There are many variables to consider, including the breed, the age, the weight, their current diet, activity level, and how healthy the pet is. There are about calories in one egg, so take that into account and adjust their regular meals to accommodate the additional calories.

If you have a smaller dog, beat the egg, and feed the egg over a few meals. Larger breeds can usually handle the calories of a full egg, but if you are counting calories or if your dog in a lazy couch potato, then feed raw eggs less frequently throughout the week.

You can either add the raw egg to their regular dog food or make it an extra special treat in between meals. Either way, it will add an excellent nutritional boost to your pet's diet.

You know your pet better than anyone. so pay attention to any changes in your dog's behaviour, appetite, and digestion.  Any changes to a dog's diet too quickly could cause stomach upsets, gas, and changes in stool quality.

Eggs-ceptional Eggs Come from Healthy Chickens

It's important to note that not all eggs and chickens are created equal. Fresh, raw eggs have been a biologically appropriate dog food for many years, providing nutrition for long, healthy lives.

It is recommended to feed your pet eggs that are from free-range farm hens fed an organic diet. If you can get them from a trusted source, that is ideal. Just like us, chickens are as healthy as what they eat, and healthier chickens lay healthier, more nutritious eggs.

Does your dog get Eggs-tatic for eggs? Share your egg feeding tips in the comments below!


Raw eggs. You’ve seen Sylvester Stallone and Arnold Schwarzenegger downing them before a hard training session. If you wanna be as tough as Rocky or ripped as Conan, you have to do raw eggs, right?

But do we really get more out of eggs by eating them raw?

Eggs in themselves are a near-perfect food. Up until the &#;90s and even among some athletes today, there was a belief that you got more of that goodness by not cooking the eggs, as the heat would destroy some of their vitamins and proteins.

This was essential for bodybuilding, as the more protein you ingested the more material you had for your muscles. And the more natural your proteins, the better, right? Not quite.

While eggs are excellent for bodybuilding, there are two reasons why it’s better to have your eggs cooked instead of raw. First, the risk of catching salmonella infection. Second, a medical study in proved that you get more protein from cooked eggs than raw eggs. The study showed a 90% absorption of proteins from cooked eggs versus merely 50% from raw eggs.

But Rocky did it! And my old-school coach swears by it! How can raw eggs be bad?

Let&#;s get the Hollywood aspect out of the way first.

One reason Rocky was shown chugging down a tumbler of the raw egg was that there was indeed a belief that raw eggs were better for bodybuilding at that time (). This belief wasn&#;t just applied to athletes, it was applied as a general constitution-building idea for sickly children, the elderly, and convalescents – it was old-school folk knowledge.

The study disproving this was made in , and apparently knowledge of the study’s results has yet to diffuse to all bodybuilding circles.

Second, and more important for the film, most of us are averse to raw food. Raw egg&#;s sliminess can be quite disgusting.

This is exactly why Rocky had to take them – it was to show how far he&#;d go to get back into fighting trim. Rocky&#;s liquid breakfast was symbolic of what a hero must go through for victory.

Now let’s talk about the science.

What are the benefits of eating eggs, and are there extra benefits for having them raw? What are the risks of eating raw eggs? Are there ways to reduce the risks of eating raw eggs? Read on to find out!

Why Eggs Are Great for Bodybuilding


Eggs are practically the perfect protein source for building muscle. They are packed with high-quality proteins, in fact, all eight of the amino acids needed for rebuilding and bulking up muscle after a workout, plus lots of vitamins, essential minerals, and choline. All this comes in an easily digestible package, much easier to digest than any red meat.

Why is the egg so packed with nutrients?

That&#;s one of the wonders of Nature.

An egg is so stuffed with goodness because this single-cell – yes, all that is just one cell – must contain everything needed to bring a new chicken to life. That means the material for its skeleton, its muscles, and organs, even its brain. All right, a chicken brain may not be much, but the good fats needed to make a brain are a great source of energy.

The typical chicken egg contains a little over 6 grams of protein, and 5 grams of energy-giving fats, only about grams of the latter being the saturated fats you want to avoid.

The rest of the fats are beneficial unsaturated fats. Better yet, all these fats are concentrated in the yolk, so if you want to cut down on fats you can consume more egg whites than yolks.

However, protein absorption from eggs is better when you take the whole egg, so you can also try cutting down your fats from other sources and have the eggs whole.

The recommended regimen for an egg diet is 6 egg whites and 2 yolks a day, either at breakfast or after a workout. This alone should gain you about grams of protein, 10 grams of fat, only grams of which is saturated fat, and calories.

Combine it with other healthy, protein-rich foods of your choice for fast, healthy muscle gain!

A regimen of 3 whole eggs a day on the other hand gives you 18 grams of protein, 30 grams of fat only grams of which are saturated fat, and calories.

Simply adjust the other components of your daily diet up or down to achieve your protein and fat targets. To fine-tune your protein targets, you can use the formula recommended by the National Institute of Health which calls for about 2 grams of protein per kilogram of body weight.

Better yet, there are many healthy and delicious ways to have eggs, from simply boiled to omelets to hot curries. A little exercise of your Google-fu and you&#;ll easily find more egg recipes than you can make in a year!

Why Raw Eggs Could Make You Sick

Farm life fact: chicken eggs come out of their cloacas, the same opening the chicken poops out of, and they land on a surface that the chicken’s usually pooped on.

In other words, it’s normal for the exteriors of eggs to be covered in chicken feces. Salmonella is one of the commonest harmful bacteria found in fecal matter, so there&#;s a chance they&#;re on the eggs too.

The processing of fresh eggs removes the fecal matter and most of the bacteria on them, but not always all. US standard procedures for egg processing make the eggs clean-looking and safe for storage, but they also weaken the eggshells, making it possible for salmonella bacteria to enter the eggs. For this reason, it is safest to consume US eggs cooked.

What is it about American egg industry standards that make US eggs vulnerable to salmonella?

When chickens lay eggs, the eggs are naturally coated as they pass through the chicken’s reproductive tract with a membrane called the cuticle. This is a natural protection against bacteria, as while the eggshell itself is porous to something the size of a Salmonella germ, the cuticle is not.

US FDA regulations however call for a washing procedure that ends up removing most of this membrane. This takes most of the dirt off the eggshell and deodorizes it, but it also renders it more permeable to Salmonella when the egg is warm enough for the bacteria to grow.

This is the reason US eggs absolutely must be kept in the refrigerator. The FDA standards were created to work with a system in which eggs are always kept refrigerated from harvest to consumption.

Standards differ in other countries.

For example, in Japan where there’s a tradition of adding raw eggs to certain dishes on serving, government regulations call for egg production and processing methods that reduce salmonella risks much more.

Tight farm regulations and mandated pasteurization of eggs, plus marking with a specific last-safe-to-eat-raw-date make the Japanese custom of having raw egg on rice or noodles safe.

And in the EU, regulations call for the cuticle to be preserved by not washing the eggs; UK and EU eggs are meant to be storable with little or no refrigeration.

However, even in Japan and the EU the health bureaus advise keeping eggs refrigerated and dry.

The latter is important, as moisture on the eggshell, such as what collects when you take refrigerated eggs out, encourages bacterial growth. I’ve included some safe egg-handling tips below to help you get the most out of your eggs.

With all that said, the salmonella risk is now pretty low, and there are ways to reduce it even further at home. The CDC estimates that only about 1 in 20, eggs contains salmonella.

Still, you only have to be unlucky once to have a really bad day, and the weight loss from a bad case of salmonella can wipe out weeks of hard-earned gains in muscle bulk.

Why Raw Eggs Give You Less Protein

raw eggs

Fact: we humans have been eating cooked food long enough to have evolved for it.

We have evolved for it to the point that our digestive systems are no longer strong enough to break down raw meats and such the way apes can. This is good news for bodybuilders – if you retained the old ape digestive system you&#;d have the pot belly of a chimpanzee or gorilla!

Since human intestines have developed to extract nutrients more efficiently from cooked food than raw food, we get more from cooked eggs than raw. Studies have shown that the difference is about 90% absorption for cooked eggs versus 50% for raw eggs. Also, raw egg white contains a protein called avidin, which blocks our ability to digest Vitamin B7 or biotin.

Egg yolks are a rich source of biotin, but eaten with raw egg white this won’t do us much good.

Speaking of egg yolks, it&#;s also better to have whole eggs after a workout than just egg whites. In a study published in the American Journal of Clinical Nutrition, researchers found that the rate at which muscles repaired themselves after a workout was better in participants that ate whole eggs versus those who consumed only the whites.

The scientists weren’t exactly sure what in egg yolk caused this improvement, but one factor they’re looking at is ‘food synergy,’ a theory that some components of food are better absorbed together with other components than when ingested alone.

Why Raw Eggs Give You More Vitamins

Heat destroys or degrades certain vitamins like Vitamin A, Vitamin B5, and Vitamin D, which is why we prefer raw or flash-cooked vegetables. Eggs are rich in these vitamins too, but cooking reduces the content of these vitamins by up to 30% in eggs. Thus raw eggs do give you more vitamins than cooked eggs.

This could be the source of the old-school wisdom of eating eggs raw for health. However, as a healthy bodybuilder, if your main concern is to take in more muscle-building material you should still prioritize the better protein absorption of cooked eggs.

If you need to build up immunity or general health, though, and you have no medical conditions keeping you from consuming raw egg, doing so is an option as long as you can do it safely.

Safe Ways to Consume Raw Eggs

I have to confess that I like a big bowl of ramen after a workout – not the instant kind which usually has too much sodium, but freshly made ramen made from scratch or from my favorite Japanese resto.

Noodles are a great source of easily digestible carbohydrates, which is needed to restore energy, and the soup helps rehydrate the body.

And to have even more protein on top of the meat in the ramen, I sometimes crack in a fresh raw egg.  However, I do practice certain safeguards to make sure this won’t make me sick. And let me reiterate, this is a calculated risk that may not be for everyone. Below are the measures I take to avoid salmonella from my raw-eggs-in-ramen habit:

Tips for Safe Egg Storage and Consumption

  • Buy pasteurized eggs, or
  • Pasteurize eggs bought from farmers’ markets
  • Keep eggs refrigerated until needed
  • Wash eggs before breaking them
  • Break eggs cleanly into a separate bowl &#; here are some chefs’ techniques
  • Avoid eggshell fragments falling into the bowl
  • If eggshell fragments fall into the bowl, it’s safest to cook the egg
  • Wash your hands with soap and water or hand sanitizer after handling raw eggs

The last procedure is a safeguard against transferring any Salmonella bacteria from the raw eggs to your food.

Lastly, cracking raw eggs into very hot noodle soup doesn’t mean you’re eating totally raw egg; the hot fluid you&#;re adding it to will cook it.

However, this cooking is not to the FDA standard of the fully cooked egg which requires having firm whites and yolks. If you like ramen with eggs after your workout too but want to be absolutely sure it’s safe, you can have the eggs hard- or soft-boiled.

Who Should Avoid Raw Eggs

Anyone with a compromised immune system should avoid raw eggs entirely. This includes young children, pregnant women, the elderly, and anyone under chemotherapy or suffering from an immunity-suppressing disease.

Other Recommended Protein Sources for Bodybuilders


Other excellent sources of lean protein to combine with eggs or substitute for them include:


Salmon is not only an excellent protein, it is also a good source of healthy omega-3 fatty acids. These fatty acids are good for cardiac health, control inflammation from exercise such as weightlifting, and act as anabolic agents, promoting muscle protein synthesis.


Like salmon, tuna is an easily digestible and rich source of lean protein and contains plenty of healthy omega-3 fatty acids.


Like salmon, herrings are a good source of omega-3 fatty acids. Being plankton-eaters, they also have less mercury than other omega-3 rich fish such as tuna which are predators and thus accumulate more mercury over time.

Chicken Breasts

Chicken breasts with the skin off are lean and can be prepared in many delicious yet low-fat ways. To have chicken breasts with juiciness closer to dark meat, marinate them well before cooking.

Greek Yogurt

Greek or strained yogurt has been found to increase muscle mass better than equal amounts of ordinary yogurt. Make sure you’re getting real Greek or strained yogurt, not commercial “Greek-style” yogurt which is made using thickeners and added sugar.

Lean Beef

Lean cuts of beef yield about 1 gram of protein for every 7 calories. Because lean beef toughens easily when cooking, either cook your lean beef very quickly over high heat or use your slow cooker to make it into hearty stews.

Lean Pork or Pork Tenderloin

Yes, you can still eat pork on a low-fat diet. Just choose the leaner cuts like tenderloin, which are low in fat but high in protein and can be used in a lot of different dishes.


If you hunt or have any friends who do, you’re in luck! Game meats like venison and wild boar are much leaner and richer in amino acids than the meat of domestic animals.

A serving of venison (3 oz) contains about 27 grams of protein, 2 grams of fat, 1 gram of saturated fat, and calories. Cook game long and slow or use tenderizing marinades like yogurt to counter its toughness.


Tilapia is a lean freshwater fish that has great flavor. Choose certified US-grown tilapia which are raised to safer standards than tilapia imported from elsewhere.


Buckwheat noodles (soba) contain much more protein than rice or wheat-based noodles.



Soybeans, like most legumes, are packed with proteins and vitamins. You can eat soybeans fresh or as a variety of soy products like tofu, tempeh, and miso.

Cottage Cheese

Cottage cheese is a low-fat cheese that contains plenty of casein, a slow-digesting protein that helps keep down hunger pangs.

Turkey Breasts

Like chicken breasts, turkey breasts are the lowest-fat part of the turkey and have a whole bunch of uses. Marinade turkey breasts before cooking to keep them juicy.


Oysters are not only high in protein and extremely low in fats, they also contain essential minerals such as zinc, which is needed for protein synthesis.


Mussels are another shellfish ideal for bodybuilders. In addition to being high in protein, mussels are rich in omega-3 fatty acids, iron, which you may need alternative sources of if you’re cutting down on red meat, and Vitamin B

Beans, Chickpeas, and Lentils

Beans are the vegetables with a protein content closest to that of meat and eggs and are also packed with fiber which helps your digestion.

To cut down the signature after-music of beans, make sure to soak dried beans overnight or better yet 48 hours before cooking, and try cooking your beans with ajwain (carom seeds), asafetida, or epazote.


Quinoa is a very high-protein grain, containing about 24 grams of protein per cup, and is also high in magnesium and iron which helps our cells synthesize proteins. It&#;s also high in fiber, and gluten-free.


Nuts and beans are the vegetable equivalents of eggs – packages stuffed with the essential building blocks of life. The nuts with the highest protein content are peanuts, almonds, pistachios, cashews, walnuts, hazelnuts, brazil nuts, pine nuts, pecans, and macadamias.


Peanuts are a legume like beans and have a similar nutritional profile – lots of good proteins, vitamins, and fiber. They’re also incredibly versatile, there are so many ways to have peanuts!

Choose cooking methods that make food easier to digest but don’t add more than your quota of fats – grilling, boiling, steaming, and if you must fry or saute something use a healthy oil like olive oil.

Other alternatives to olive oil include coconut oil, walnut oil, sesame oil (more for flavoring than cooking), grapeseed oil, and avocado oil.


Eggs are a recommended essential for bodybuilders’ diets for many good reasons.

Old-school beliefs called for eggs to be consumed raw to get the maximum nutritional benefit, but this has now been proven untrue and can be unsafe. The human body can absorb proteins more efficiently from cooked eggs than raw, and cooking avoids the risk of salmonella.

To maximize muscle gain without taking in excess fats, you can consume more egg whites than egg yolks; six egg whites and two yolks are recommended for the typical American bodybuilder.

You can fine-tune your protein intake according to your actual physique, using the recommendation of 2 grams protein per kilogram of body weight as your guide.

Combine a diet of eggs with other high-protein and high-mineral foods, train religiously, and watch those abs and biceps grow!

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WATCH a video on Playing it Safe With Eggs

Fresh eggs, even those with clean, uncracked shells, may contain bacteria called Salmonella that can cause foodborne illness, often called “food poisoning.” FDA has put regulations in place to help prevent contamination of eggs on the farm and during shipping and storage, but consumers also play a key role in preventing illness linked to eggs. Protect yourself and your family by following these safe handling tips when buying, storing, preparing, and serving eggs—or foods that contain them.

What is Salmonella?

Salmonella, the name of a group of bacteria, is a common cause of food poisoning in the United States. Most people infected with Salmonella develop diarrhea, fever, abdominal cramps, and vomiting 12 to 72 hours after infection. Symptoms usually last 4 to 7 days and most people get better without treatment. However, in some people, the diarrhea may be so severe that they need to be hospitalized. In these patients, the Salmonella infection may spread from the intestines to the blood stream, and then to other body sites and can cause death unless the person is treated quickly with antibiotics. Certain people are at greater risk for severe illness and include children, older adults, pregnant women, and people with weakened immune systems (such as transplant patients and individuals with HIV/AIDS, cancer, and diabetes).

FDA requires all cartons of shell eggs that have not been treated to destroy Salmonella to carry this safe handling statement:

Safe Handling Instructions
To prevent illness from bacteria: keep eggs refrigerated, cook eggs until yolks are firm, and cook foods containing eggs thoroughly.

Eggs that have been treated to destroy Salmonella–by in-shell pasteurization, for example–are not required to carry safe handling instructions, but the labeling will usually say that they have been treated.


You can help keep eggs safe by making wise buying decisions at the grocery store.

  • Buy eggs only if sold from a refrigerator or refrigerated case.
  • Open the carton and make sure that the eggs are clean and the shells are not cracked.
  • Store promptly in a clean refrigerator at a temperature of 40° F or below. Use a refrigerator thermometer to check.
  • Store eggs in their original carton and use them within 3 weeks for best quality.


Proper storage of eggs can affect both quality and safety.

  • Use hard-cooked eggs (in the shell or peeled) within 1 week after cooking.
  • Use frozen eggs within 1 year. Eggs should not be frozen in their shells. To freeze whole eggs, beat yolks and whites together. Egg whites can also be frozen by themselves.
  • Refrigerate leftover cooked egg dishes and use within 3 to 4 days. When refrigerating a large amount of a hot egg-containing leftover, divide it into several shallow containers so it will cool quickly.


Wash hands, utensils, equipment, and work surfaces with hot, soapy water before and after they come in contact with raw eggs and raw egg-containing foods.

  • Cook eggs until both the yolk and the white are firm. Scrambled eggs should not be runny.
  • Casseroles and other dishes containing eggs should be cooked to ° F. Use a food thermometer to be sure.
  • For recipes that call for eggs that are raw or undercooked when the dish is served — like Caesar salad dressing and homemade ice cream — use either shell eggs that have been treated to destroy Salmonella, by pasteurization or another approved method, or pasteurized egg products.


Follow these serving guidelines for eggs and egg dishes.

  • Serve cooked eggs (such as hard-boiled eggs and fried eggs) and egg-containing foods (such as such as quiches and soufflés) immediately after cooking. Cooked eggs and egg dishes may be refrigerated for serving later but should be thoroughly reheated to ° F before serving.
  • Never leave cooked eggs or egg dishes out of the refrigerator for more than 2 hours or for more than 1 hour when temperatures are above 90° F. Bacteria that can cause illness grow quickly at warm temperatures (between 40° F and ° F).
  • For party planning, keep hot egg dishes hot and cold egg dishes cold:
    • Keep egg dishes refrigerated until time to serve.
    • Serve small platters of reheated egg dishes at a time to ensure the food stays at the proper temperature. Replenish as needed, or at least every 2 hours. 
    • Keep cold egg dishes on ice if they are going to stay out longer than 2 hours.


  • For picnics, pack cooked eggs and egg dishes in an insulated cooler with enough ice or frozen gel packs to keep them cold. Transport the cooler in the passenger compartment of the car, not in the much warmer trunk. At the picnic area, put the cooler in the shade if possible and keep the lid closed as much as you can.
  • For school or work, pack cooked eggs with a small frozen gel pack or a frozen juice box.

About Foodborne Illness

Know the Symptoms

Consuming dangerous foodborne bacteria will usually cause illness within 1 to 3 days of eating the contaminated food. However, sickness can also occur within 20 minutes or up to 6 weeks later. Although most people will recover from a foodborne illness within a short period of time, some can develop chronic, severe, or even life-threatening health problems. Foodborne illness can sometimes be confused with other illnesses that have similar symptoms. The symptoms of foodborne illness can include:

  • Vomiting, diarrhea, and abdominal pain
  • Flu-like symptoms, such as fever, headache, and body ache

Take Action

If you think that you or a family member has a foodborne illness, contact your healthcare provider immediately. Also, report the suspected foodborne illness to FDA in either of these ways:

WATCH a video on Playing it Safe With Eggs


How to Make Your Eggs Safe

Let's start with some simple facts. According to the American Egg Board, your chances of cracking open an infected egg is about % (five one-thousandths of a percent). Scientists conservatively estimate only one out of every 20, eggs produced might contain the salmonella bacteria.

Even if an egg does contain the bacteria, the amount in a freshly laid egg probably will be small, and if the egg is properly refrigerated and handled, will not multiply enough to cause illness in a healthy person. However, children, pregnant women, the elderly, and anyone with a compromised immune system should take special care to avoid the risk of salmonella food poisoning.

How Do You Make Raw Eggs Safe?

Here are some egg handling and storage tips and answers to frequently asked questions about the safety of raw eggs.

How to Store Eggs

Choose Grade-A or AA eggs with clean, uncracked shells. Buy only eggs that have been kept refrigerated -- any bacteria present in eggs can grow rapidly outside refrigeration. If the egg carton has a date printed on it, make sure it hasn't passed.

Keep Eggs Refrigerated

Store eggs in a degree F refrigerator after purchasing. The cold fridge will limit the growth of any bacteria that might be there. Leave eggs unwashed in their original carton in a cold section of the fridge, not in the door. Eggs in the door may pick up funky odors and flavors. Don't wash eggs before storing because that will remove the protective coating applied at the packaging plant.

Handle Eggs with Care

As with any food preparation, make sure to wash hands, utensils, equipment, and work surfaces with hot soapy water before and after they come in contact with raw eggs. Minimize preparation and serving time -- don't allow eggs to remain out of the refrigerator for more than two hours (not counting cooking time).

Serve cooked egg dishes immediately after cooking, or refrigerate at once for serving later. Use within three to four days, or freeze for longer storage.

You can also freeze egg whites. Place them in a tightly sealed container. Yolks, however, don't freeze well; they lose their textural integrity.

Can You Get Salmonella from Raw Eggs?

Yes, you can get Salmonella from raw eggs. As we mention above, it is rare. But why be sorry when you can be safe? The bacteria is found on the outside shells but also inside the eggs themselves. And if you develop food poisoning from eating salmonella-infected raw eggs, you will definitely wish you'd taken simple precautions.

Is It Safe to Eat Raw Eggs?

The USDA says it is safe to eat pasteurized eggs. As the USDA web site puts it: "in-shell pasteurized eggs may be used safely without cooking." That's good news if you enjoy foods like Caesar salad and homemade mayonnaise. The in-shell egg pasteurization process heats the eggs in a hot water bath to a point that kills bacteria without cooking the eggs. So then, is it bad to eat raw eggs? Not if they're pasteurized. The USDA requires eggs that have not been treated to destroy Salmonella to display this safe food-handling statement: "To prevent illness from bacteria: Keep eggs refrigerated, cook eggs until yolks are firm, and cook foods containing eggs thoroughly."

Where Can I find Pasteurized Eggs?

Look for pasteurized eggs in the refrigerated section with the raw eggs.

Check out our collection of breakfast egg recipes.



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