The answer isn’t black and white. It’s true that the cooking process destroys a tiny amount of some of the vitamins and minerals found in eggs. Raw eggs are slightly higher in B vitamins (like vitamin B6 and folate), vitamin E, the mineral choline, and the antioxidants lutein and zeaxanthin. 

But the difference is so small that it’s basically insignificant, says Alissa Rumsey, MS, RD, author of Three Steps to a Healthier You. Case in point: You’ll get .085 micrograms of vitamin B6 and 146.9 milligrams of choline from a raw egg, versus .072 micrograms of B6 and 117 milligrams choline from a cooked one. 

And when it comes to protein, cooked eggs come out as the clear winner. The body is only able to absorb about 50 percent of the protein from a raw egg, compared to 91 percent of the protein from a cooked egg, according to one Journal of Nutrition study. (Heat changes the structure of eggs’ protein molecules in a way that makes them more digestible.)

Raw eggs can harbor Salmonella, a type of bacteria that’s responsible for around a million cases of food poisoning annually, according to CDC estimates. However, Salmonella is most likely to strike in kids, pregnant women, the elderly, and people with compromised immune systems.

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