4 Ways of Cooking Eggs That May Increase Your Risk of Foodborne Illness

Eggs are one of the most nutritious and versatile foods in the kitchen. They provide high-quality protein, vitamin B12, choline, selenium, and several other important nutrients. For many people, eggs can easily be part of a healthy daily diet.

But there is another side to the story that deserves attention: how eggs are handled and cooked can affect food safety.

A dramatic headline claiming that an entire family was hospitalized after eating eggs may grab attention, but it is important not to assume that a particular cooking method automatically makes eggs dangerous. In reality, the biggest concern is usually whether harmful bacteria such as Salmonella survive because the eggs are undercooked or are handled improperly.

The good news is that reducing this risk is relatively simple.

Here are four egg-preparation habits that deserve extra caution—and what you can do instead.

1. Eating Raw or Nearly Raw Eggs

Raw eggs may appear in homemade mayonnaise, certain sauces, desserts, smoothies, or other recipes. Some people also enjoy eggs with extremely runny whites and yolks.

The problem is that fresh-looking eggs can still carry Salmonella.

Contaminated eggs may look, smell, and taste completely normal. You cannot reliably determine whether an egg contains harmful bacteria simply by inspecting it.

When eggs are eaten raw or only minimally heated, bacteria may survive.

For most healthy adults, Salmonella infection can cause symptoms such as:

• Diarrhea
• Abdominal cramps
• Fever
• Nausea
• Vomiting

Symptoms can sometimes become severe, particularly in young children, older adults, pregnant people, and individuals with weakened immune systems.

That does not mean everyone needs to completely avoid foods containing raw eggs. In recipes where raw or undercooked eggs are necessary, using pasteurized eggs or pasteurized egg products can substantially reduce the risk.

2. Soft-Cooked Eggs With Runny Whites

A perfectly runny yolk may look delicious, but there is an important food-safety consideration.

For the safest preparation, both the egg white and yolk should be cooked until firm, because adequate heat helps destroy Salmonella and other harmful microorganisms.

Egg whites are particularly important. If the white remains visibly translucent or liquid, the egg may not have received enough heat to reliably eliminate pathogens.

Some people choose runny eggs because they prefer the texture. For healthy adults, the absolute risk from a particular egg varies, and commercial egg safety practices can reduce contamination.

However, risk is not the same as zero risk.

If you are preparing eggs for someone who is pregnant, elderly, very young, or immunocompromised, it is especially important to follow safer cooking practices.

3. Soft Scrambled Eggs That Remain Undercooked

Scrambled eggs are often cooked until creamy and soft.

There's nothing inherently unhealthy about soft scrambled eggs, but there is a difference between moist and properly cooked versus visibly raw.

If liquid egg remains in the pan after cooking, the temperature may not have been sufficient throughout the entire mixture.

Because scrambled eggs are broken into small pieces, bacteria can potentially be distributed throughout the mixture rather than remaining concentrated in one area.

The safer approach is simple:

Cook scrambled eggs until they are set and no visible liquid egg remains.

You can still keep them tender by using moderate heat and removing them from the pan when they are just cooked through.

4. Homemade Dishes Containing Undercooked Eggs

The fourth risk isn't necessarily a specific cooking style. It involves recipes where eggs are incorporated but never heated sufficiently.

Examples may include certain homemade desserts, sauces, dressings, custards, or beverages.

This can be particularly easy to overlook because the finished product may not look like an egg dish at all.

If a recipe calls for raw or partially cooked eggs, consider using pasteurized eggs when available.

For cooked dishes, make sure the egg-containing mixture reaches a safe temperature appropriate for the recipe.

This is especially important when serving food to people at higher risk of severe foodborne illness.

Why “Fresh Eggs” Aren't Automatically Safe

One common misconception is that fresh eggs are immune to bacterial contamination.

Unfortunately, freshness and food safety are not exactly the same thing.

Eggs can become contaminated before they reach your kitchen, including through exposure to bacteria associated with poultry and the environment.

That is why proper refrigeration, handling, and cooking all matter.

Similarly, an egg that has no unusual smell does not necessarily mean it is free of pathogens.

You cannot use appearance alone as a reliable safety test.

Proper Storage Matters Too

Cooking is only part of the equation.

Eggs should be stored according to local food-safety guidance and kept refrigerated when refrigeration is recommended.

Avoid leaving cooked egg dishes at room temperature for extended periods.

If you prepare a large batch of scrambled eggs, omelets, quiche, or another egg-based dish, refrigerate leftovers promptly rather than allowing them to sit on the counter for hours.

Also pay attention to cross-contamination.

Wash your hands after handling raw eggs, and clean utensils, cutting boards, countertops, and other surfaces that come into contact with raw egg.

Don't use the same utensils for raw and cooked food without washing them first.

What About Washing Eggs?

Another common habit is washing eggs before cooking them.

Whether this is recommended depends on how eggs are produced and regulated in your country.

In some countries, commercially sold eggs are washed as part of processing. In others, they are not.

For consumers, the safest approach is generally to follow the storage and handling instructions provided by local food-safety authorities and the egg producer rather than assuming that washing eggs at home makes them safer.

Improper washing can potentially spread contamination around the kitchen.

Does Cooking Eggs Destroy Their Nutritional Value?

Some people avoid fully cooked eggs because they believe heat destroys most of their nutrients.

That's an exaggeration.

Cooking can change certain nutrients to some degree, but eggs remain a nutrient-dense source of protein and micronutrients after cooking.

In fact, cooking eggs also makes their protein more digestible and improves food safety.

So there is usually little reason to sacrifice food safety simply to keep the yolk extremely runny.

A properly cooked egg can still be nutritious, satisfying, and delicious.

Who Needs to Be Especially Careful?

Healthy adults generally recover from Salmonella infections, although symptoms can still be unpleasant and occasionally serious.

Certain groups, however, face a higher risk of severe complications.

These include:

Older adults, young children, pregnant people, and individuals with weakened immune systems or certain chronic health conditions.

For these groups, avoiding raw and undercooked eggs is particularly important.

If you're preparing breakfast for an elderly family member or someone undergoing medical treatment that affects immune function, choosing fully cooked eggs is a simple precaution that can reduce unnecessary risk.

What Should You Do If You Develop Symptoms?

After eating contaminated food, symptoms may include diarrhea, fever, stomach cramps, nausea, and vomiting.

Most uncomplicated cases improve with supportive care, particularly maintaining adequate hydration.

However, medical attention may be necessary if symptoms are severe, persistent, or accompanied by signs of dehydration, bloody diarrhea, high fever, confusion, or significant weakness.

People at higher risk of complications should contact a healthcare professional sooner rather than waiting for symptoms to become severe.

And remember: food poisoning isn't always caused by eggs. Meat, poultry, seafood, produce, dairy products, and other foods can also carry harmful pathogens.

The Bottom Line

Eggs do not need to be feared.

They are an affordable and nutritious food that can provide protein, choline, vitamin B12, selenium, and other valuable nutrients.

The bigger issue is food safety.

The greatest concern comes from raw or undercooked eggs, improper storage, and cross-contamination, rather than from one particular cooking technique being universally “toxic.”

If you enjoy eggs, you don't necessarily have to give them up. Instead, make a few simple changes:

Cook eggs until the whites and yolks are set, use pasteurized eggs for recipes requiring raw or undercooked eggs, refrigerate eggs and egg dishes appropriately, wash your hands after handling raw eggs, and prevent raw egg from contaminating other foods.

These steps are especially important when cooking for vulnerable family members.

So, rather than believing frightening claims that one type of egg preparation will automatically send an entire family to the hospital, focus on what actually matters: safe handling, adequate cooking, proper storage, and good kitchen hygiene.

A delicious egg breakfast can absolutely remain on the menu—just make food safety part of the recipe.