can you drink egg whites
Yes, you can safely drink pasteurized liquid egg whites from a carton, as they're heated to kill bacteria like salmonella, making them a popular protein boost for shakes and smoothies. Raw egg whites from whole eggs carry risks of foodborne illness and contain avidin, a protein that binds biotin and could lead to deficiency if consumed in large amounts without cooking. Many fitness enthusiasts and bodybuilders do this daily, but moderation and biotin awareness are key for long-term use.
Safety Basics
Pasteurization at 115-135°F eliminates most pathogens, distinguishing carton egg whites from risky raw ones. Healthline confirms pasteurized products are the safest choice for raw consumption, reducing salmonella exposure that affects raw eggs. Costco's Kirkland brand, for example, is verified safe straight from the carton.
Nutrition Perks
Each cup delivers about 26 grams of high-quality protein with minimal calories, ideal for muscle building or dieting. They're rich in amino acids but lack fats and carbs found in yolks. Benefits include easy digestibility when pasteurized, supporting workouts without heaviness.
Potential Drawbacks
Avidin persists post-pasteurization until heated above 160°F, potentially blocking biotin absorption and affecting skin or hair over time. Rare forum reports mention texture aversion or mild GI upset from overconsumption. No major 2025 outbreaks noted, but check local pasteurization laws.
Trending Views
Fitness Reddit threads like r/gymsnark and r/bodybuilding praise carton egg whites for convenience, with users chugging them in smoothies despite the "snotty" taste. Recent 2025 posts in r/nutrition highlight biotin supplement needs for heavy users. Blogs evolve from Rocky-style raw eggs to safer modern hacks.
Practical Tips
- Choose pasteurized cartons from trusted brands like Kirkland.
- Start small : Mix 1/4 cup into shakes to test tolerance.
- Supplement wisely : Add biotin-rich foods or a multi-vitamin if daily.
- Alternatives : Cook into omelets or use protein powder for zero risk.
TL;DR : Pasteurized egg whites? Yes, drink up for protein gains—just watch biotin and buy quality.
Information gathered from public forums or data available on the internet and portrayed here.