Are eggs with a runny yolk and cooked whites safe to eat?

Cage Free vs. Free Range Eggs vs. Organic Eggs vs. Pastured Eggs

The most important factor when purchasing eggs, either to consume cooked or raw, is to understand is the labeling of eggs.

Grade A or B eggs – Conventional eggs, sold without any specific marketing terms, are from tightly confined chickens that often never see the light of day. They receive regular doses of antibiotics and are de-beaked to prevent them from pecking themselves or each other.

Cage Free eggs – This is an utterly meaningless term and in no way ensures ethical treatment of the chickens. “Cage free” hens are usually confined in a packed shed and are also painfully de-beaked. They receive antibiotics and soy/grain-based feed (1).

Free Range eggs – The term “free range” means that the hens have some access to outdoor space – even if this is 5 minutes per day in a gravel-paved lot. The chickens are usually de-beaked, given antibiotics and fed soy/grain-based feed (2). Based on the inhumane and unnatural treatment, I would personally never consume a conventional/cage free/free range egg raw.

Organic eggs – Organic eggs come from chickens who are fed only organic, non-GMO feed and do not receive hormones or antibiotics. The hens must have “access to outdoor space” although this certainly does not guarantee than the hens can forage in grass, as they should. (3).

Pastured eggs – Pastured eggs come from hens who are allowed to roam in pasture – as nature intended! Chickens are not vegetarians, they are meant to forage for grubs and bugs in grass and manure. While supplementing their diet with some grain-based feed (not soy feed) is a traditional practice, the chickens should also be eating grubs. If you are purchasing pastured eggs directly from a farmer whom you trust, there is no need for the eggs to be certified organic. The organic certification is very pricey and many family farmers cannot afford it.

Another vote in favor for either cooked or raw pastured eggs? A study from Mother Earth News showed that pastured eggs are significantly more nutrient dense than conventional supermarket eggs. The pastured eggs boasted:

  • 5 times more vitamin D
  • 2/3 more vitamin A
  • 2 times more omega-3 fatty acids
  • 3 times more vitamin E
  • 7 times more beta carotene


Wrinkled eggs:

Wrinkled eggs are different from corrugated ones, the lines are more like tight folds in the shell. There may be only one or several and they may run around or along the length of the egg. These tend to be caused by stress or disease.

Below: Wrinkling in the egg shell.

Causes of wrinkled eggs in chickens:

Causes of wrinkled eggs in chickens:

  • Stress.
  • Infectious Bronchitis.
  • Oviduct infection.
  • Over crowded chickens.
  • Defective shell gland.

Wrinkled eggs may be okay to eat, it depends on the cause. Treat the underlying infection and improve flock stress.

Concerns About Feeding Raw Eggs to Dogs

The bad reputation eggs get comes from mainly for three reasons

(While it is possible these 3 cases could happen, the probability is very slim).

1. Can My Dogs Eat Egg Whites?

So, can my can dogs eat egg whites?

Egg whites contain an enzyme inhibitor known as avidin. These inhibitors interfere with digestion, the effects are seen, to a greater extent, in elderly dogs and in young dogs and puppies.

Giving your dog raw egg whites regularly is not recommended because it can lead to a biotin deficiency. Why? You ask!

Well, Avidin interferes with the absorption of biotin, or also known as vitamin H or vitamin B7. Biotin is in charge of a wide range of metabolic processes, and it’s vital for thehealth of your hair, skin, and nails. So instead of giving your dog a shiny, soft coat, you could be doing the opposite if you feed Fido raw egg whites in large quantities.

Remembered, if you are introducing egg whites to your dogs’ diet, you must introduce it in small quantities to help evaluate and identify any adverse effects related to its consumption.

Most veterinarians recommend cooking or boiling the eggs before giving them to your dog. Always consult your veterinarian before giving your dog new food.

2. Biotin Deficiency

Conversely, the egg yolk contains a high concentration of biotin. So feeding your dog the whole egg should be fine since the Biotin in the egg yolk counters the Avidin found in the egg whites.

As mentioned above, Biotin is a type of vitamin B that directly impacts metabolic processes such as cell growth, fatty acid metabolism, and good skin. It’s rare for a dog to experience biotin deficiency. Only if your dog were to eat vast amounts of egg whites, you should be worried.

Again, cooking the egg white will decrease this risk.

3. Eggs Cause Salmonella In Dogs

One of the biggest concerns among dog owners is, without a doubt giving their dogs salmonella. As we know, eggs are the primary source of infection for this dangerous bacteria, which is why some veterinarians recommend avoiding feeding eggs at all to your dog just to be safe.

The risk of salmonella contamination can be easily decreased by following these recommendations:

  • Buy eggs from reliable sources, preferably organic and fresh
  • Store eggs in the fridge, never at room temperature
  • Discard eggs with a broken or dented shell

Risks of Eating Bad Eggs

Bacteria.Salmonella is common in eggs, whether they are good or bad. However, salmonella is cooked out of eggs with heat. As eggs go bad, they develop other types of bacteria like E. Coli that lead to severe illness. 

If an egg is bad, symptoms of illness appear within six to 48 hours and may include:

  • Diarrhea
  • Stomach pain and cramps
  • Fever‌
  • Vomiting

Symptoms will typically show up between six and 48 hours after eating a contaminated egg and can last between 4 and 7 days. In most cases, the symptoms go away on their own.

Undersized or tiny eggs:

Again small eggs are often a young pullets first efforts although they can be caused by stress in the flock. These are often just half or quarter sized versions of ordinary eggs and provided there is nothing wrong they are fine to eat as well.

Below: A tiny but complete egg next to a coin for comparison.

If you particularly like yolk then these eggs are

If you particularly like yolk then these eggs are often a treat as they are mostly yolk.

Below: 2 cooked tiny eggs that are 60% yolk.

I love these small pullet eggs as I am a big fan o

I love these small pullet eggs as I am a big fan of the yolk.

Treatment is to wait until normal sized eggs come along. I have had thousands of chickens over the years and only ever had one that laid small eggs all it’s life.

Small Amount of Blood in Chicken Egg (Are Blood Spots Safe to Eat?)

Yes, you can definitely eat an egg if you find spots of blood (called blood spots).

The egg is perfectly safe to eat whether or not you remove the blood spots.

If you do choose to remove the blood, take the tip of a knife and just take the spot out. You can then safely cook the egg just like any other regular egg.

Another type of harmless spots regularly found in egg whites are called a meat spots or protein spots. These spots appear as brown, red, or white deposits. Eggs with meat spots are also edible. Just take the spot out and enjoy your egg!

Can Dogs Eat Eggs and Cheese?

According to the American Kennel Club, dogs can eat cheese in small quantities unless your pup isn’t lactose intolerant. If you are giving eggs and cheese to Fido, make sure you cook the eggs first and then add the cheese. Or, you can try Charlee Bear Cheese & Egg Treat, they are splendid in flavor!

Why Do People Drink Egg Whites? 5 Reasons

People drink egg whites for the following reasons:

People drink egg whites for the following reasons:

  • It’s an affordable protein option
  • It contains no other macronutrients 
  • It is easy to consume
  • It’s a way to switch up your meals
  • It’s lower in volume 

1. It’s an Affordable Protein Option

Liquid egg whites are an affordable protein option compared to other meat options, like chicken breast.

A 1L container of liquid egg whites contains approximately 110g of protein and costs about $5.50. To get the same amount of protein from chicken breast, you would need to purchase 450g which would set you back between $8-$10 depending on the quality. 

This makes liquid egg whites an affordable way to increase your protein consumption throughout your day. This can be especially beneficial if you are currently looking to increase your muscle mass and have a high daily protein requirement. 

2. It Contains No Other Macronutrients

Egg whites are strictly protein making it much easier to hit your daily protein goal without consuming excess calories from carbs and fat that would negatively impact body composition. 

If we are primarily consuming protein from sources that also contain carbs and fat, it can be tricky to get enough protein but not consume more than your targeted daily calories through the additional carbs and fat. This can be particularly true when you are looking to lose body fat and you are consuming fewer calories overall.

Consuming foods, such as egg whites, that are primarily protein can make this process much easier.

3. It Is Easy To Consume

Drinking egg whites is a very easy way to consume protein as no preparation or cook time is required. This can be particularly helpful for anyone that is busy or on the go, making it easier to consume enough protein regularly.

I think we’ve all been there, eating rubbery egg whites that have been prepped then reheated. Not only is it not super appetizing but you have to spend time out of your already busy weekend cooking and preparing them for the week. 

Instead, if you drink your egg whites, there is no cook or prep time required. You simply add the egg whites to a smoothie and you are ready to eat. You can even take the smoothie on the go if you’re running off to work or run errands.

By making it so much easier and more enjoyable to consume protein, you are much more likely to regularly consume enough protein, which over the long term is crucial for muscle growth. 

4. It’s a Way To Switch Up Your Meals

Adding egg whites into a smoothie to drink is an easy way to switch up how you’re eating egg whites, adding more variety to your diet and making it easier to maintain the consistency with your diet required for long term success. 

You may be wondering, what is the benefit of having variety in your diet? Adding variety is an easy way to increase your enjoyment of your meals which will make it easier to stay consistent with your diet over the long term. This long term consistency is the missing piece that keeps many people from reaching their goals. 

Think about it, are you more likely to swing by the drive-thru if you have a new breakfast option at home or if you are looking at the same egg white omelette you’ve eaten for the last 2 weeks?

5. It’s Lower in Volume

Drinking egg whites are lower in physical volume compared to cooked egg whites which can be beneficial for someone trying to build muscle but struggling to eat enough calories. 

Egg whites when cooked become quite fluffy and high in volume, which can be tricky for someone struggling to eat enough calories. After eating it, you are likely to feel more physically full which may lead to not being able to eat as many calories as needed throughout the rest of the day.

By drinking egg whites, the volume is decreased and you’ll be able to more comfortably consume a higher volume without it impacting your hunger as much throughout the rest of the day. 

If you are trying to lose weight and therefore on a lower calorie diet, this may not be the best option. Instead, you would want the higher volume cooked egg whites to help fill you up with fewer calories. 

About The Author

Laura Semotiuk
Laura Semotiuk

Laura Semotiuk is a Precision Nutrition Level 1 certified nutrition coach. She works with athletes and active individuals looking to improve performance and develop healthy nutritional habits and behaviors. She has a passion for cooking, meal prepping, and creating simple and healthy recipes. You can connect with Laura on Instagram or through her Website.