With all the protein powders currently on the market, it’s easy to get overwhelmed. Which protein powders will offer the most benefits and give you the results you’re looking for — without sacrificing great taste or breaking the bank?
Egg white protein powders are one of the more natural choices on the market, since they’re literally made from egg whites alone, but they’re still relatively unknown; you probably won’t hear them mentioned in a protein powder discussion. Here’s a snapshot of what you need to know as you’re considering which protein powders to try.
This article will:
- Provide recommendations for the best egg white protein powder available
- Define what makes egg white protein powder different than other supplements
- Highlight the advantages/disadvantages of egg white protein powder
If you’re not interested in all of the science about egg white protein powders, you can click here to skip down to our three egg white protein powder recommendations.
What Is Egg White Protein Powder?
First, let’s break down the edible components of the egg: the yolk and the egg white. Separating the egg white from the yolk is a popular trend in cooking due to the high amounts of cholesterol found in the yolk. While studies are conflicted as to whether or not the cholesterol in egg yolks actually poses a significant risk, health nuts generally still reach for the egg separator.
Let’s leave cholesterol on the table for now and focus primarily on the macronutrients of the egg.
One chicken egg’s calories are derived from 63% fat, 3% carbohydrates, and 34% protein. For comparison’s sake, check out this table (comprised using SELFnutritiondata)
|Egg||70/30 Ground Beef||Pork Loin|
Interesting Fact: Due to the high protein content within an egg, the United States Department of Argiculture (USDA) has classified the egg as a “meat”.
The macronutrient breakdown looks pretty similar, yes?
Well, here is the difference between the egg and the meat. It is very easy to separate the egg whites from the yolks and the macronutrient breakdown of the yolk and white are extremely different. The yolk contains all of the fat, carbohydrates, and cholesterol of the egg. This means in terms of macronutrients, the egg white is ALL PROTEIN.
The egg white is comprised is approximately 90% water and 10% dissolved proteins, containing over half of the protein found in one full egg. Egg whites are one of the few all-natural sources of pure protein, without any added carbohydrates or fats, making it a great low calorie option.
Also – there are nine “essential” amino acids required by the body for normal day-to-day functioning. The body doesn’t produce these amino acids naturally, however, so humans need to get them from the food they consume. That’s another reason why egg white protein powder is so popular — it contains all nine of these amino acids (which are the building blocks of protein), so your body is getting exactly what it needs.
Whey protein is definitely the most common form of protein powder and as a result, many people are not even aware that you can buy a protein powder whose protein source is strictly from egg whites. Egg white protein powder typically only has about 2 grams of carbs per scoop of protein powder.
Since bodybuilders and those looking to put on muscle generally require more protein and fewer carbs, this kind of protein powder is exactly what they need.
Let’s look a bit further into the pros and cons of using one of these protein supplements.
From Egg to Powder
To make the protein powder, egg whites are dehydrated, processed into a powder, and then pasteurized to prevent salmonella. At that point, the powder no longer resembles egg whites at all — but the properties of the egg are still present, so if you’ve had an allergic reaction to eggs in the past, you’ll likely react to the powder as well, so it’s best to steer clear.
As with traditional protein powders, you can mix the egg white protein powder with any sort of liquid to make a protein shake. The most popular choices are water and milk, but egg white protein powder in particular is much more likely to clump when mixed with water, so milk is generally the liquid of choice. Additionally, investing in a few shaker bottles to help speed up the mixing process can make a huge difference.
What About The Side Effects or Egg White Protein Powder?
For every good thing, there’s got to be a downside, right? In this case, since eggs are a very natural source of protein, you shouldn’t encounter any issues if you’re using the powder in moderation — unless you have an issue with eggs to begin with. If someone consumes too many eggs, they’ll often experience bloating, gas pain, and nausea; the same is true for those who overuse the protein powders. Even the healthiest foods can cause issues if not consumed in moderation.
Additionally, some people may look to eggs as a supply of vitamins and minerals, and if that’s the case, a whole egg would better serve your purposes, because most of the egg’s vitamins and minerals are found in the yolk. The egg white is mainly just protein and a bit of sodium, so you’re better off getting your vitamins through fruits and vegetables.
Advantages of Egg White Protein Powder
Egg White Protein Powders Are Lactose Free
As an alternative to meat, people often turn to protein powders, and the most popular types are whey protein, casein protein, and soy protein. According to a study published by the U.S. National Library of Medicine, about 65% of the human population has some level of lactose intolerance, although the severity level varies. Those who are allergic to cows’ milk are also more likely to have a soybean allergy, experts have determined. Additionally, more than 25 allergy-causing proteins have been identified in soybeans. The bottom line is that for many people, their options are limited. Unless you have a reaction to eggs by themselves, egg white protein powder is considered to be a safe alternative to whey, casein, or soy.
Very Little Protein Waste
Another advantage to egg white protein powder is its digestion speed, which varies significantly among different types of protein powder. Whey is digested quickly, casein is digested slowly, and egg whites are somewhere in the middle, which means that they keep protein synthesis active in your muscles for a longer period of time than whey does.
Why does this matter? It means that very little of the protein will go wasted in an attempt to rebuild muscle.
Biological Value is the “measure of the proportion of absorbed protein from a food which becomes incorporated into the proteins of the organism’s body”. This value indicates how readily the protein will be absorbed into the body and used for protein synthesis.
According to Wikipedia, both whole egg and chicken egg values are 100 and 94, respectively, placing them in the top 5. This means that very little of the protein will go wasted in an attempt to rebuild muscle. This makes egg whites an ideal form of protein for a post-workout protein shake.
Naturally Low Calorie
As stated before, egg whites get all of the calories from protein. This means that egg white protein in its purest form will be one of the lowest calorie sources of pure protein that is available. Be sure to look at the other additives in your protein powder as they may affect the final macro counts.
Egg White Protein Powder vs. Whey Protein Powder – What’s the Difference?
Obviously, the biggest difference between egg protein powders and whey protein powders will be the source. Whey protein powder is a bi-product of the cheese making process. Although, whey protein contains less than 1 percent lactose. For those that are not severely lactose intolerant, whey protein may be a viable option, but certainly not for all.
Whey has a very similar macronutrient breakdown as egg whites. Whey isolate in its purest form contains virtually no carbohydrates or fats. This means that there will be several low calorie competing options on the market that could rival egg protein powders calorically.
One of the advantages to egg white protein is the high BV and slow digestion of the protein. Whey protein and whey protein concentrate had BV values of 96 104, respectively which makes whey protein sources an even better option for a post-workout protein powder for muscle gain.
All in all, whey protein (specifically isolates) contain many of same advantages as that of egg whites.
Disadvantages of Egg White Protein Powder
Although, not a common occurrence, there was an egg albumin shortage in 2014, which by laws of supply and demand, drove egg white protein product prices through the roof. It is hard to dictate the frequency of such an event, but it is worth noting that the best egg white protein powder supplements may not always be your most affordable option.
With regard to price, your cheapest option will almost always be to buy bulk whey protein isolates and there are not as many bulk egg white supplement options as it is a less preferred protein source. Since whey protein shares many of same benefits as egg white proteins, unless you require a lactose free supplement, there are few benefits to making a switch from whey.
When/Why Should You Use Egg White Protein Powder?
The number one reason to supplement with egg white protein is if you have a lactose intolerance. Egg white proteins are the slowest digested proteins, ideal for a protein shake after a hard workout.
Other than a specific dietary restriction, some folks have a hard time digesting an absorbent amount of whey protein. Although, this is only anecdotal evidence, it has been said that egg white protein simply settles in the stomach easier than some other forms of protein.
When You’re Ready to Buy Egg White Protein Powder
Are you ready to shop around for your new favorite brand of protein powder? Here’s a few fast facts to consider when you’re getting ready to buy.
- Macros. Depending on the brand you buy, you’re going to be looking at 15-25 grams of protein and less than 5 grams of carbohydrates per scoop.
- Taste. This is one of the big concerns for most people — is my protein shake going to taste like eggs? Most options on the market are unflavored, so you won’t taste a difference at all. For those who prefer a bit more, traditional protein powder flavors like chocolate and vanilla are also available.
- Packaging. As is typical of protein powder in general, most of the powder currently available is packaged in plastic jars. Some also come in bags or single-serving packets for a grab-and-go protein fix.
- Shelf Life. Once powdered, the egg whites can be stored for up to twelve months — so if you’re using it semi-regularly, there’s no need to worry about the powder going bad.
And now, for a couple of recommendations on our favorite egg white protein powder brands to get you started.
Our Picks: The Top 3 Egg White Protein Powder Recommendations
MRM definitely has some great products to offer, and their egg white protein powder is no exception.
This particular blend has left out all of the additives that we warned about, leaving behind a smooth tasting protein powder that is dairy-free, cholesterol-free, and gluten-free without any dietary fat and less than 2 grams of carbs!
With 23 grams of protein per serving and added enzymes for healthy digestion, MRM has definitely created one of best egg white protein powder options available today.
With 4.5/5 star ranking on Amazon, the masses have spoken and they love MRM egg white protein!
Healthy ‘n Fit 100% Egg White Protein Powder cannot go without mention here.
This protein is very pure as it does not contain cholesterol, soy proteins, or salt and sugar additives.
This egg protein powder also only contains 2 grams of carbohydrates and no fat, making it one of the lowest calorie options on the market at 100 calories per serving.
My favorite part of any protein and Healthy ‘n Fit’s is included is the amino acid breakdown that they provide on their labeling. On which you will find that each serving contains a whopping 8 grams of leucine, the primary amino acid for stimulating muscle growth.
If you are looking for the best value in egg white protein supplements, then look no further than NOW Foods Eggwhite protein powder. NOW Foods has been around for some time and it’s because they know what they are doing with protein supplements.
This particular product is the lowest calorie egg white protein powder that I have found to date with only 75 calories per serving!
On top of getting all of your protein from pure egg albumin, this product highlights the all natural B vitamins you’ll get for that extra burst of energy.
However, the best aspect to NOW Foods is the affordability factor. This product is by far the most affordable, at less than $20 per pound, you will not find a better deal elsewhere!
Jay Robb. A quick Google search shows that Jay Robb, known as the Diet Guru, is one of the most popular sellers of egg white protein powder. Jay’s company focuses on the tiniest of details, even ensuring that the eggs come from chickens that aren’t treated with growth hormones.
The powders come in vanilla, chocolate, strawberry, and unflavored — and your options are flexible with quantity as well. You can order a full bag of the powder, but the company also offers individual packets.
Julian Bakery. Known for its paleo-friendly options and flavor varieties, Julian Bakery offers an egg white protein powder with a whopping 25 grams of protein in each scoop, so you’re getting the maximum value with this brand.
Additionally, they offer the powder in chocolate, vanilla, blueberry, coconut cream, espresso, cinnamon roll, and even glazed donut flavors. You can typically buy a month’s worth of their protein powder for less than $50, so what’s not to like?
Additional Note: Egg White Protein Powder is Great – Even If You’re Not a Gym Rat
Protein powder is often associated with bodybuilders and cardio bunnies — those who spend lots of time at the gym. If you’re not an exercise enthusiast, you might ask, why should egg white protein powder interest me?
A 2013 study revealed the effects of high-protein consumption in the morning on the rest of a person’s day. The research revealed that those who ate a breakfast rich in protein found that they remained satisfied for a longer period of time, were less likely to use food as part of a reward system, and were less likely to snack in the evenings. The study’s conclusion also addressed the issue of obesity in adolescents in particular, and suggested that starting your day off with high amounts of protein would help to combat diet issues associated with obesity.
Egg white protein powder is a quick and easy option, whether you’re off to the gym, the office, or spending a relaxing day by yourself. Protein shakes aren’t just for building muscles — for many, they’re simply part of maintaining a healthy lifestyle.
If you’re new to the protein powder game, you might wonder how you can take advantage of these health benefits on a busy schedule. Here’s a few of our favorite ways to incorporate the powder into even the busiest of lives.
- Go for the single-serving packets — they’re easy to pack and the mess is minimal.
- On a budget, buying a whole bag or jar of protein powder is usually the better deal, so grab some shaker cups from your local health food store and create your own single-servings by keeping a scoop of the powder in each shaker cup.
- Keep some extra protein packs, along with bottled water, in your gym bag or at the office. This way, you’ll always have plenty on hand when you need a protein fix, no matter where you are.
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