Is it better to eat eggs raw or cooked? Does cooking an egg make a difference to the amount of protein you get from it? Taking data from the U.S. Department of Agriculture website, a raw egg contains 12.56g of protein per 100g (http://ndb.nal.usda.gov/ndb/foods/show/111). According to the same Library, a hard-boiled egg contains 12.58g of protein per 100g (http://ndb.nal.usda.gov/ndb/foods/show/117). This means there is a difference of 0.02 grams of protein between a raw and hard-boiled egg. If you consider the uncertainty in these numbers, and the fact that individual eggs will vary in protein content, this is a truly insignificant difference. So there you have it – Rocky could have saved himself the awful taste of raw eggs and just cooked them like normal people.
Even for those people that insist that raw eggs provide better quality protein, this is hardly worth the risk, considering the chance of salmonella poisoning. You may go many years without being adversely affected by raw eggs, but if you get salmonella your bodybuilding progress will be set back by many months.
If you want to get the most protein out of your eggs, you should consider eating only the egg whites, and throwing away the yolks. According to the USDA website, 100g of egg whites contain 10.9 grams of protein and 52 calories, making a ratio of 0.21. On the other hand, 100g of egg yolks contain 15.86g of protein and 322 calories, making a ratio of 0.05. This means you are getting about four times less protein per calorific content with yolks, rather than egg whites.
It is true that there are some benefits to the yolks, such as vitamins and minerals, but they are also high in cholesterol and calories. Furthermore, vegetables are a much more efficient source of vitamins and minerals. So consider limiting yourself to two or three egg yolks per week, and stick with egg whites the rest of the time.