Egg white protein powders are a good source of all essential amino acids. For this very same reason, they are a good alternative to whey protein powder and casein. Egg white protein powders are a great choice for people who are allergic to dairy.
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Top egg white protein powders
Different egg white proteins can be used in different ways for a maximum effect. With a great amino profile and no lactose content, egg white protein is a more affordable alternative to whey and casein protein powders. Depending on your goals and intent, egg white protein powders can be used for cooking or for straight consumption. Here are the best 7 options available in the market to choose from.
Our Top 7 Best Protein Powders based on Eggs
1# Jay Robb – Egg White Protein Powder
Review: Jay Robb’s Egg White Protein powder is flash pasteurized, which means it is free of any harmful substances and bacteria that might be found in raw eggs. It has only two ingredients – egg whites and lecithin.
Of course, the unflavored versions are much purer than flavored protein powders. If you are not a fan of pure unflavored protein powders, this amazing product is also available in a variety of tastes like chocolate, strawberry and vanilla. Overall, it is a pure and effective product.
Pros:
- Each scoop contains a good 24 grams of pure protein.
- It is very easy to blend and mix.
- All eggs used in the process are free of growth hormone and are from antibiotic-free chicken farms.
- Unflavored and flavored options are available.
- Flash pasteurized
Cons:
- The flavored versions of this sweeten their products with xylitol, which is not easy on the stomach of some people.
- The unflavored version is not completely unflavored.
2# Julian Bakery Paleo Thin Egg White Protein
Review: This effective egg white protein powder is aimed toward people on a strict paleo diet. It packs a whopping 25 grams of protein in each 30-gram scoop. It offers a very wide variety of flavors ranging from blueberry tart to espresso.
This powder is derived from raw egg whites, so it’s a good idea if you cook it before consumption in order to avoid unpleasant effects on your stomach and for overall safety.
Pros:
- Contains 25 grams of protein per 30-gram scoop.
- Contains less than 1 gram of carbs per scoop.
- Uses the purest and highest quality egg whites.
- Offers a wide variety of flavors aside from unflavored – chocolate, blueberry tart, pumpkin pie, coconut cream, cinnamon roll, glazed doughnut and espresso.
- Contains paleo-approved ingredients only.
Cons:
- Might not be safe for direct consumption since it comes from raw egg whites.
- The unflavored version is not completely unflavored.
3# Now Sports Egg White Protein
Review: The Now Sports product contains 16 grams of protein in a smaller scoop of 20 grams, which results in an 80% protein serving, close to the others mentioned on the list above.
It has added BCAAs, making it an excellent pre- and post-workout drink. Another great advantage of this product is its amazing score on the Protein Digestibility Corrected Amino Acid Score, meaning it has an abundance of essential amino acids in high quantity.
Pros:
- Great PDCAAS score.
- Processed and pasteurized, which means it is safe to drink without cooking.
- GMO, corn, soy and dairy-free.
- Designed and produced for professional athletes.
Cons:
- Very hard to mix without a blender.
- Contains only dried egg whites, meaning it does not have the best taste when consumed by itself.
4# Smart138 Egg White Protein Powder
Review: Aside from the impressive 25 grams of protein per scoop, this protein powder contains 5.15 grams of BCAAs, making it one of the best options for active athletes. It is designed to help athletes recover quickly from exercise and is safe to eat right out of the package.
Smart138 advertises its brand with natural and free of preservative products. Aside from that, they use no added sugar, artificial sweeteners, gluten or soy.
Pros:
- It has a very high protein content.
- Contains all essential amino acids, BCAAs.
- It is 100 % free of dairy and soy products.
- Comes in many flavors: chocolate, peanut butter, vanilla and unflavored.
Cons:
- Some reviews have pointed out that it is not especially tasty.
- Might not mix very well and you would need a blender.
5# True Nutrition Egg White Protein
Review: This is probably the only product on the list that rivals Jay Robb Egg White Protein powder regarding its purity and ingredient quality. It is made of 100% egg whites and nothing else.
This protein powder, on the other hand, might need some cooking before consumption since it is derived from raw egg whites. It comes in a variety of flavors like vanilla and chocolate fudge brownie, as well as unflavored.
Pros:
- Provides a great 25 grams of protein per scoop.
- Less than 1 gram of carbs per scoop.
- Tested by third-party labs.
- GMO-free and Paleo-friendly.
- The unflavored option of this product contains nothing else than pure egg whites.
Cons:
- The facility which it is produced in also processes milk, fish, soy, nuts, fish and wheat, which means there might be some minor traces of these products, regardless of what the label says.
- The eggs used in the process are raw and might not be safe to eat before cooking.
6# Source Nutrition’s Egg White Protein Powder
Review: This product, labelled with a bulky rooster, contains a great 25 grams of protein per scoop and is made from pure, natural ingredients. It comes in vanilla, chocolate and strawberry tastes.
It is US-produced and does not contain any cholesterol, artificial flavors or sweeteners. The only large downside to this product is the fact that it is not mentioned on the label whether the eggs used in the process were pasteurized or not. Therefore, make sure to cook it before consuming.
Pros:
- No cholesterol or lactose.
- No sweeteners or artificial flavors.
- It is also dairy, gluten and soy-free.
- Very easy to mix with water or milk.
- A good amount of 25 grams of protein per scoop.
Cons:
- Some reviews point out that the mixing is not as good as expected.
- Does not offer any information regarding the egg whites. (Are they pasteurized or raw?).
- Might contain more ingredients than shown on the label of the product. Consume with caution if you have more than one allergy.
7# Fit Warrior Transform +Plus Whey + Egg + Casein
Review: Fit Warrior’s blended product has it all – whey protein, egg protein and casein. If you are not restricting yourself to egg-white protein, this is a good mix to go for. This product gives you three sources of protein in one product.
One large 44-gram scoop packs in 24 grams of protein, which contains an untraditionally large amount of the other two macronutrients.
Pros:
- In addition to protein, this powder has a good level of carbs and fats.
- Is a good blend of fast- and slow-release proteins.
- Contains other beneficial ingredients, including vitamin C and calcium.
- Rich in fiber.
- Allows you to choose from five flavors: cookies and cream, strawberry, banana, vanilla and cappuccino.
Cons:
- More expensive than most egg white protein powder products.
- Is not dairy free, nor lactose-free.
- Brings less protein per dollar, as the scoop contains a lot of other macronutrients.
All you need to know about egg white protein powder
Egg whites are a good protein source, not only because of their high protein content, but also because of the rich amino acid mix. Egg whites contain all eight essential amino acids and many non-essential ones as well. These greatly aid recovery, growth and general wellbeing.
The highest quality egg white protein powders are made from pure egg whites from non-GMO and antibiotic-free chickens. All the products on the list are high-quality leading protein powders derived from egg whites.
Doing your own structured research when picking a protein powder is always a good idea. There are several things to think about when selecting your favorite supplement.
Price of protein powder and type of egg whites used
There are some protein powders that are derived from whole eggs and those are much cheaper than egg white protein powders. On the other hand, they contain more cholesterol, fats and the protein is not as pure.
Moreover, some egg white protein powders are derived from raw egg whites and others are processed. In the first case you will most likely need to cook the powder before consuming.
Of course, the processed or pasteurized egg white protein powders have a higher price, but are much more convenient and can be used instantly right out of the package.
Egg white protein powder flavors and content
Unless you are using your protein powder for cooking or smoothies, unflavored egg white protein powders do not taste great and should be combined with something if used for protein shakes.
Flavored tastes can be used alone, just make sure to choose a product that has been derived from processed egg whites and not raw ones.
Aside from that, there is a large difference between 16 and 26 grams of protein per a scoop of 30 grams. Make sure you pick a protein powder with a higher protein content.
Unflavored egg white protein powders can be used in a wide variety of smoothies, just make sure it is derived from processed eggs before consuming it uncooked. The unflavored taste can be mixed with pretty much anything, but the best results for a smoothie are with natural cocoa,
Why would you pick egg white protein over whey protein?
Egg white protein powders are a high-quality protein source that allows you to avoid most allergies and rely on a full amino acid profile. However, egg white protein powders cannot always be instantly consumed, depending on the type of egg whites used. Although many people may consider this a disadvantage, they are actually much better than whey or casein protein for cooking and as a substitute to actual egg whites in many recipes.
Don’t consider purchasing an egg white protein powder if the following cases are true for you:
- You actually have the time and enjoy preparing whole eggs. After all, it is the same type of protein from the same source. The powder offers convenience, nothing more. Preparing eggs yourself would result in a cheaper and tastier protein source.
- If you are getting enough protein in your daily intake and you do not need more to reach a target, there is no need to purchase a supplement.
General benefits of egg white protein powders
Egg whites are one of the richest protein sources in the natural world. Most protein powders based on egg whites bring at least 24 grams of protein per 30-gram serving.
Eggs have, out of all whole foods, the highest rating in terms of protein digestibility-corrected amino acid score, which means how high the protein quality and digestibility level is.
Egg white protein powders improve physical performance and increase the level of beta oxidation in the liver, which means they aid your body to burn fat faster. Moreover, egg white protein powder is a good alternative to whey and casein, which might spike allergies in some lactose-intolerant individuals.
The fact that the protein is made strictly from egg whites means that it avoids the calories, fat and cholesterol from the yolks of whole eggs.
A good example to prove the point here is that an athlete would need to consume 4 whole eggs in order to reach the amount of protein he would get from 1 serving of protein powder. In the 4 whole eggs, however, he would also be consuming around 20 grams of fat, and unwanted cholesterol.
FAQs about egg white protein powder
Are egg white protein powders safe to use?
The answer depends on whether the egg whites were processed before the protein was derived. If raw eggs were used, then you should probably think twice before making a shake and you should cook the protein rather than to drink it.
If you are one of those people who doesn’t mind eating raw eggs, go for it. Otherwise choose a product that specifically states that the egg whites were pasteurized or processed.
Do egg white protein powders contain a lot of amino acids?
Egg whites have all nine essential amino acids and many non-essential ones as well. The essential amino-acids which serve for muscle growth, recovery and physical and mental wellbeing are: histidine, isoleucine, lysine, phenylalanine, leucine, methionin, threonine, tryptophan and valine.
The additional amino acids that are non-essential can be found in egg white protein powders include: alanine, arginine, aspartic acid, cysteine, glutamic acid, proline and glycine.
Can egg white protein be a better choice than whey and casein?
Choosing the type of protein depends on a lot of things. Casein is great for a meal replacement and pre-bed consumption, whereas whey has a full amino profile and is quick to digest, making its anabolic effect perfect for pre- and post-workout drinking.
Egg white protein also contains the full spectrum of amino acids and is a good choice for people who are allergic to dairy products or are lactose-intolerant. Another advantage of egg white protein powder is that it strictly contains protein, whereas the other forms contain some carbs and fats.
What is the difference between egg white protein powder and cooking eggs at home?
Practically, the only difference between these two options is that in the case of buying an egg white protein powder you do not need to cook it if it has previously been processed. Consuming many whole eggs, on the other hand, might also raise your cholesterol levels, whereas egg whites only are a pure protein source.
If you have the time and desire to cook eggs, it is preferred to do so over purchasing a protein powder supplement. It would be much cheaper and even tastier. If you lack the time, however, go for the protein powder.
How to substitute egg whites in recipes with egg white protein powder?
Depending on the recipe, if it asks for a certain amount of egg whites specifically, you can substitute the egg whites with the powder in a 1:1 ratio. For example, if the recipe states that you need a cup of egg whites, mix half a cup of protein powder with half a cup of warm water.
Make sure to use this method only in case the recipe requires egg whites and not whole eggs since egg white protein powder does not contain yolks and cannot replace whole eggs.
When is the best time to consume egg white protein powder?
The best time to consume an egg white protein shake is around 20 minutes before working out. The reason for this is the specific digestion time of the protein and the release of amino acids into your body.
In addition to consuming the shake pre workout, you can also combine it with a high carb, or fat meal in order to supplement your diet.
Moreover, egg white protein shakes can also be consumed between meals or included in some recipes as a partial substitute for flour or egg whites.
