Protein is an essential macronutrient we must consume daily if we want to live a healthy life. Many of us get our protein from eggs, milk, beans, nuts, and meat. For those that struggle to reach their required daily amount, protein powders are here to save the day.
There are many varieties of protein powders out there. There are pea protein powders, protein bars (like FortiFX), whey protein (like Designer Whey), casein protein, and many more. Although whey and casein protein powders have dominated the market, there’s a newer type of protein powder that’s starting to turn heads — egg white protein. It’s becoming a popular choice among those allergic to dairy products.
If you’ve been considering adding an egg white protein powder to your daily diet, we have all the information you’ll need to make an informed and healthy decision. Let’s get started!
What Is Egg White Protein?
When you crack an egg, you will see two things — a yellow mass called the yolk and a clear liquid called the egg white. As the name suggests, egg white protein will come from the egg white.
Egg whites are popular for being high in protein, yet low in everything else. We’ll compare the nutrition facts between a whole egg and just the egg white to show you the difference:
As shown in the table above, the egg white will provide significantly less calories, fat, and cholesterol. At the same time, you’ll still get a majority of the protein content. It should also be noted that the egg white will contain an extremely limited amount of vitamins and minerals, which are largely found in the yolk.
In order to process the egg white into a powder, the egg white must be isolated from the yolk, pulverized, and then dehydrated. The powder can then be added to food or a beverage of your choice to avoid a deficiency in protein.
How much protein do you need daily?
There’s a lot of confusion behind how much protein the average person needs daily. The truth is, many people believe they need much more than they actually do. While some lifestyles will call for an increased intake, high levels aren’t needed by everyone.
According to the Dietary Reference Intake, you should be consuming 0.36g of protein for every pound you weigh. For example, someone weighing 150 pounds would need around 54g of protein every day. A 300-pound person would require around 110g of protein each day.
This is nearly half of what people think they should be consuming and it could be having an adverse affect on your health. Excess protein will typically be stored as fat, while the amino acids are excreted through the system.
So, what does protein do for the body?
Proteins are known as the building blocks of life. They contain amino acids that are essential to a variety of body functions and processes. Of the 20 amino acids found in protein, nine of them are essential — meaning they aren’t produced in the body and must come from our diet.
One of the biggest functions of protein is the growth and maintenance of cells and tissues in the body. They will also aid in the biochemical reactions that help our body function, including the production of energy, blood clotting, digestion, and muscle contractions.
Proteins provide structure for your hair, nails, and skin, while also acting as a chemical messenger between cells and tissues. They will assist with the balance of fluids in the body and maintain a proper PH.
Without protein, your body will have a tough time keeping up with the daily grind you put yourself through.
Why Choose Egg White Protein?
There are nearly a dozen different types of protein powders available on the market today including whey, casein, soy, hemp, egg white, pea, and more. While many people will gravitate towards the whey and casein powders, it won’t be suitable for those that are lactose-intolerant.
If plant-based protein powders aren’t really your thing, then you’ll love the sound of egg white protein powder. It’s an animal-based powder like whey and casein, but comes from the egg white instead of milk.
Due to this, egg white protein powder will come with a variety of benefits that shouldn’t be overlooked. Let’s investigate!
Good source of protein
Plant-based proteins typically struggle to match the protein content found in whey and casein powders, hence the difference in popularity. This is why many people turn to egg white protein powder when avoiding whey and casein.
In a typical 30g serving of egg white protein powder, you’ll get around 25g of protein — which falls in line with its other animal-based competition.
Digested quicker than Casein protein
Outside of the protein content, you’ll want to choose a protein powder that’s easily-digested by your body. Whey protein will be digested quickly and casein protein will be digested slowly. As far as egg white protein powder, it will fall somewhere in the middle.
In other words, whey protein is suited for before or after a workout because it acts fast. Casein protein is best for recovery and before bed because it acts slowly. Egg white protein is good for either one!
Egg whites are a complete protein
When shopping for a protein powder that will maximize results, you’re going to want a complete protein. Animal-based protein powders like whey, casein, and egg white are considered complete proteins. Plant-based protein generally won’t fall in this category, unless we’re talking about soy protein or a combination of several different plant-based proteins.
Being a complete protein means you’ll receive all nine essential amino acids with egg white protein. These are the amino acids your body can’t produce on its own, so it’s essential you consume them through your diet.
No fat, all the glory
One of the most beneficial factors to egg white protein powder is the elimination of fat. In fact, egg whites don’t contain fat or cholesterol — and they have less than 25% of the calories found in a whole egg.
Think about it this way — one egg contains 5g of fat and 6g of protein, while one serving of egg white protein powder contains 0g of fat and 25g of protein. You would have to consume a total of four whole eggs in order to match the protein in one serving of powder. Keep in mind, those four eggs will amount to 20g of fat — which you could save by opting for a powder.
Best Egg White Protein Powders
Shopping for a protein powder that’s right for you can be difficult with all the options you’re given. Deciding to go with an egg white protein powder is only half the battle. Now, you have to shop through the various different brands and companies.
We’ll help narrow your options down so you don’t have to stress-shop. Let’s take a look at our four favorite egg white protein powders and what we like so much about them!
Egg Whites International
One of our top choices for egg white protein powders is Egg Whites International. This protein powder has no preservatives or additives, and is also fat free. It can be added to smoothies, drinks, omelets, or any other food of your choice. The serving size is 1/2 cup of Egg Whites International, which is equal to approximately 5 egg whites. This size serving contains 13g of protein and 60 calories.GET THE BEST PRICE ON EGG WHITES INTERNATIONAL
Bulk Supplements Egg White Protein
Another one of our favorites comes from Bulk Supplements. Bulk Supplements have a variety of health and wellness products including Creatine Monohydrate and this product – Egg White Protein. Bulk Supplements Egg White Protein comes from the albumin of the egg, which is the part that contains the highest concentration of protein. Each 30-gram serving of Bulk Supplements Egg White Protein includes 25 grams of protein and 113 calories.GET THE BEST PRICE ON BULK SUPPLEMENTS EGG WHITE PROTEIN
Egg White Protein by MRM Nutrition
This egg white protein powder won’t contain any added carbs, fats, or cholesterol, keeping the strong macronutrient profile it’s known for. Each 33-gram serving will contain 120 calories and 23 grams of protein, giving you a solid amount of each.
Each tub will only come with 20 servings included, costing you $40 on Amazon. There is a smaller option for $26, which will come with 10 servings. You can purchase it in rich vanilla or chocolate flavors.
Naked Egg by Naked Nutrition
Naked Nutrition’s egg white protein powder is similar to the one by MRM Nutrition, but it will contain slightly more protein (25 grams) and slightly less calories (110). It will also be a slightly lighter serving of just 31 grams.
Sunflower lecithin is also added. It can be found on Amazon for $65, but you’ll receive a total of 44 servings — so it’s not as expensive as it seems. It comes with an unflavored and chocolate option.GET THE BEST PRICE ON NAKED EGG
PaleoThin Egg White Protein by Julian Bakery
Holy flavors, if you want to get creative with your egg white protein PaleoThin is the way to go. It can be found in the following flavors — chocolate, cinnamon roll, coconut cream, double chocolate, espresso, glazed donut, plain, pumpkin pie, unflavored, vanilla, and vanilla nut.
Each serving of 33 grams will provide 120 calories and 22 grams of protein — though those numbers may vary depending on the flavor. A 30-serving bag will cost you $50 on Amazon, but the flavors are more than worth it.
Egg White Protein by Smart 138
Last on our list is Smart 138’s egg white protein. Each 33-gram serving will yield 25 grams of protein and 130 calories, the most of any egg white protein powder discussed thus far. It won’t come in any fun flavors, but is great for those that workout frequently.
Each bag will contain 30 servings and only cost you $40, making it cheaper than PaleoThin if you aren’t that interested in a multitude of flavor.