Soft-Boiled Eggs: Delicious but Beware of Bacterial Infection Risks

Soft-Boiled Eggs: Delicious but Beware of Bacterial Infection Risks

Soft-boiled eggs are a familiar favorite for many thanks to their rich, creamy, and velvety texture. However, consuming undercooked eggs can increase the risk of bacterial infection and affect the body's ability to absorb certain nutrients.

Below is essential information regarding nutritional value, health risks, and groups that should exercise caution when eating soft-boiled eggs.

1. What is the nutritional value of soft-boiled eggs?

Essentially, both soft-boiled and fully cooked eggs provide protein, fats, vitamins, and minerals such as vitamins A, D, B12, choline, iron, and zinc...

The degree of cooking can affect certain nutritional components. Prolonged high heat can partially degrade heat-sensitive compounds, including lutein and zeaxanthin—antioxidants beneficial for eye health.

However, fully cooked eggs have an advantage in terms of protein digestibility and absorption. Several studies show that the body absorbs protein from cooked eggs significantly better than from raw or undercooked eggs.

According to MSc. Dr. Đặng Ngọc Hùng, Director of the Nutrition Research and Consulting Institute (NRECI), cooking methods significantly influence protein absorption from eggs. Cooked eggs help the body absorb protein better than raw or soft-boiled eggs. Additionally, the protein in raw egg whites can reduce the absorption of biotin (vitamin B7) if consumed regularly.

2. Undercooked eggs carry a risk of bacterial infection

The most notable risk when eating raw or undercooked eggs is Salmonella infection. This bacterium can be present on the eggshell or inside the egg itself. Therefore, even eggs that appear clean and intact cannot be completely guaranteed free of bacterial contamination.

Individuals infected with Salmonella may experience symptoms such as diarrhea, abdominal cramps, fever, nausea, vomiting, headache, or dehydration. In some cases, the infection can become severe, especially among high-risk groups.

According to the U.S. Food and Drug Administration (FDA), those at higher risk of severe illness from Salmonella include young children, older adults, pregnant women, and people with weakened immune systems. The FDA recommends cooking eggs until both the yolk and white are firm to reduce the risk of foodborne illness.

3. Who should limit eating soft-boiled eggs?

Pregnant women: This group needs to be particularly cautious with raw or undercooked eggs due to the higher risk of foodborne illnesses. The FDA advises pregnant women to avoid foods containing raw or partially cooked eggs unless pasteurized eggs are used.

Young children and older adults: The immune system in young children is not yet fully developed, while older adults may have a reduced ability to fight off infections. Therefore, these two groups should prioritize fully cooked eggs.

Immunocompromised individuals: People undergoing cancer treatment, organ transplant recipients, or those taking immunosuppressive medications may face a higher risk of severe complications from Salmonella infection.

4. How to safely select and prepare eggs

Choose eggs from clear, traceable origins that are refrigerated, have clean shells, and are free of cracks. The FDA recommends storing eggs in the refrigerator at 4°C (40°F) or below.

When preparing, the safest method is to cook eggs until both the white and yolk are firm. For dishes that call for raw or partially cooked eggs, opt for pasteurized eggs to reduce the risk of Salmonella infection.

Cooked eggs should be consumed promptly and not left at room temperature for extended periods. Perishable foods should be refrigerated promptly to prevent bacterial growth.

Note: Soft-boiled eggs may be suitable for some healthy adults, but they are not the safest choice for everyone. When food safety is a priority, fully cooked eggs are always recommended.