Posted by
Stephanie Tzemis
Ah, egg whites, the unsung hero of breakfast foods and baking. But what do you do when you want to use egg whites for a recipe but don’t want to waste the yolks? Or maybe you’re someone who loves egg whites but hates the mess and hassle of cracking and separating them? Enter egg white powder: the answer to all your egg white woes.
In this article, we will look at the best egg white protein powders of 2023 and the benefits they have to offer.
You know that protein is KEY for your diet, and protein powder can help you build muscle, support weight loss, improve performance, and more. An egg white protein provides all these benefits.
How are egg white protein powders made?
Made from dried egg whites, this versatile powder is a great source of high-quality protein that can be used in a variety of recipes or as a standalone protein supplement.
The process of making egg white protein powder involves separating the yolks from the whites, pasteurizing the whites to eliminate any bacteria, and then drying them using a low-heat spray-drying process. This results in a powder that is easy to mix into drinks or use in cooking and baking.
Because egg whites are naturally low in fat and carbohydrates, egg white protein powder is often a popular choice for those looking to supplement their protein intake without adding extra calories to their diet. Plus, it’s a great option for those with dietary restrictions as it’s gluten-free and lactose-free.
Does Egg White Protein Taste Okay? Mix Okay? Is It Even Worth It?
This is a good question. And if you want me to say that it’s the best-mixing, best-tasting protein powder around, I’m sorry to let you down. With that said, everything about it is tolerable.
Many egg white proteins come unflavored. When you mix them in a shaker bottle, it mixes pretty well, but it’s a bit foamy. This does settle, but the foaminess is a trademark of egg white protein powders. Some products include little additions to help with the mixability. Some clump more at the bottom.
The taste is a little bit salty, but definitely palatable. Egg white proteins generally taste better than vegan proteins, in my opinion, and mix better than options like beef protein. They go great in smoothies and given the price of egg whites these days, when mixed with water are a high-protein, less expensive substitute for egg whites in cooking.
With that, if you’re looking for a protein powder with a great amino acid profile that’s lactose-free, that you can drink on your own but is also versatile in the kitchen, then it’s a great option.
Here’s the other thing: it’s definitely better than raw eggs, which is what many athletes and bodybuilders used to do.
The Best Egg White Protein Powders in 2023
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1) Naked Egg by Naked Nutrition
Key Features
- Ultra-Clean Formula with no additives
- Eggs from chickens not treated with any growth hormone
- Sunflower lecithin to improve mixability
- Best-tasting unflavored one I’ve tried
- 25g of protein
Naked Egg by Naked Nutrition has stolen our coveted #1 spot for best egg white protein on the market.
This ultra-clean formula has just two ingredients, egg whites from non-GMO chicken eggs and sunflower lecithin. With this product, you are getting the perfect dosage of complete protein per serving, and a lot of it with 44 servings per container.
Naked egg has no additives or artificial sweeteners, and is dairy-free, gluten-free, GMO-free, soy-free, and keto friendly, wow.
In addition to the beautifully simple formula, Naked egg has a couple of bonuses that truly set it apart from the rest of the pack.
The chickens they use for laying the eggs are not treated with any growth hormone and have even undergone independent testing to ensure the purest product each time.
And if you’re concerned about sunflower lecithin… don’t be.
With less than 1% in the formula, it is simply added to ensure the product mixes well.
Per serving, you get a great 25g of protein, 2g of carbs, and 5.8g of BCAAs – the ultimate balance. You really can’t go wrong with this one.
For the cleanest, and most effective egg white protein powder, Naked Egg, is our #1 pick.
2) Egghead Nutrition Egg White Protein Powder
Key Features
- Tastes good
- Mixes well
- 24g of protein
- Added vitamins and minerals
- Non-GMO and Gluten-Free
If you’re looking for a a flavored egg white protein, the Egghead may have what you’re looking for. Now, this product isn’t as minimalist or clean as others on the this list. They have an array of added ingredients like flavors and lecithins.
However the consequence of this is that for egg protein, it mixes and tastes pretty well. The chocolate flavor was much better though.
It also includes 21 essential vitamins and minerals, so it’s like a meal-replacement shake in addition to a protein shake.
3) Bulk Supplements Egg White Protein Powder
Bulk Supplements brings a solid product at a great price point. You always know exactly what you’re getting with bulk supplements, as this product has simply one ingredient, egg white protein.
Free of any added sugars, soy, dairy, yeast, gluten, or additives and is unflavored. This is a great protein alternative if you’re looking to get started with something simple.
Because it’s so simple, though, you’re going to get the classic foaminess that you get with egg proteins.
4) Jay Robb Egg White Powder
Jay Robb’s Egg White Protein is a high-quality protein powder that is made from 100% pure egg whites. In addition to its 24g of protein per serving, this product has ZERO fat, sugar, gluten, casein, fructose, MSG, or flavorings.
Jay Robb Egg White Protein is free of additives, artificial sweeteners, and preservatives, making it a clean and natural option. The product is also lactose-free, gluten-free, and paleo-friendly, which makes it accessible to a wide range of people with dietary restrictions.
The vanilla taste is definitely an upgrade from unflavored options, if you’re just going to mix it in a shaker bottle.
5) PaleoPro Egg White Protein with Native Collagen
Paleo Pro’s Protein Powder is a high-quality supplement that is designed to meet the needs of individuals who follow a paleo or gluten-free diet. The product is made from egg white protein and grass-fed beef protein isolate.
This combo gives you an excellent source of essential amino acids that the body needs to support muscle growth and recovery.
Unlike other protein powders that contain artificial sweeteners, Paleo Pro’s Protein Powder is a clean and natural option that is free of preservatives, additives, and hormones. It’s also dairy-free, soy-free, and free from any allergens that can trigger adverse reactions.
6) Source Nutrition Egg White Protein
Source Nutrition’s Egg White Protein is a high-quality supplement that provides a clean and natural source of protein. This 100% natural formula, gives you a great 25 grams of protein per scoop with only 1g of sugar and 4g of carbs.
If you are picky with flavor, Source Nutrition not only has chocolate and vanilla to pick from, but they also include a high tech creamer blend that leaves you with a smooth and frothy drink.
7) Judee’s Paleo Protein Egg White Powder
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Judee’s dried egg white protein powder gives you a solid 20 grams of protein per serving. Super clean formula, however, it is a little on the pricier side.
Note, it’s also designed for baking. This is not a good option for you if you want to just mix it in a shaker bottle and drink it.
8) NOW Foods Egg White Protein
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NOW foods egg white protein powder gives you a high dose of protein with zero fat and only 80 calories per serving.
NOW Sports products are made in a GMP-certified facility so you are guaranteed top quality.
9) MRM Natural Egg White Protein
MRM Egg White Protein Powder provides you with 23g of clean protein per serving. This about of protein is equal to eating around 6 whole egg whites!
This makes it an excellent choice for individuals who are starting their protein supplementation journey and want a product that is free from antibiotics and hormones.
How we ranked
To determine the best egg white protein powders, we considered several factors, including:
Protein Content
We looked for egg white protein powders with a high protein content per serving, as this is the primary reason for using this type of supplement.
Quality
We prioritized products made with high-quality, minimally processed egg white protein sources.
Taste and Texture
We considered the taste and texture of each powder to ensure it was palatable and easy to use in a variety of recipes.
Additives
We looked for powders that contained minimal additives, preservatives, and artificial sweeteners.
Benefits of Egg White Protein Powders
High-Quality Protein Source
Egg white protein is considered a high-quality protein source as it contains all nine essential amino acids that the body needs to build and repair muscle tissue. Research has shown that consuming high-quality protein after exercise can help stimulate muscle protein synthesis and promote muscle recovery (1). In fact, one study found that consuming egg protein after resistance exercise increased muscle protein synthesis to a greater extent than consuming an equivalent amount of soy protein (2).
Moreover, egg white protein is a popular choice for those who are lactose intolerant or allergic to dairy as it is free from lactose and casein.
Helps Build Lean Muscle Mass
Egg white protein may also be beneficial for those looking to build lean muscle mass. One study found that consuming egg protein after resistance exercise increased lean body mass to a greater extent than consuming an equivalent amount of carbohydrate (3). This may be due to the high-quality protein in egg whites, which is easily digestible and provides the body with the necessary amino acids for muscle growth (1).
Moreover, egg white protein is also low in calories and fat, making it a great option for those who want to build muscle while maintaining a lean physique.
Can Aid Weight Loss Efforts
Consuming egg white protein may also aid in weight loss efforts. One study found that consuming a breakfast high in protein, including egg whites, helped reduce hunger and increased feelings of fullness compared to a breakfast high in carbohydrates (4).
Additionally, egg white protein is low in calories, with only 17 calories per egg white, making it a great option for those who want to reduce their overall calorie intake.
Lowers Blood Pressure
Egg white protein may also have a positive effect on blood pressure. New evidence suggests that a peptide found in egg whites can help reduce blood pressure as much as a low dose of Captopril, a high blood pressure medication (5). The researchers concluded that egg white protein may be a useful dietary strategy to help manage hypertension.
The blood-pressure-lowering effects of egg white protein may be due to the presence of bioactive peptides, which are short protein sequences that can have physiological effects on the body. One study found that certain bioactive peptides derived from egg white protein had an angiotensin-converting enzyme (ACE)-inhibitory effect, which can help regulate blood pressure (6).
Now that we covered an entire science lesson, here are the top egg white protein powders currently on the market.
FAQs
Whey Protein vs. Egg White Protein: What’s better?
The answer to the question of whether egg white protein or whey protein is better is not a straightforward one, as it ultimately depends on your personal fitness and nutrition goals.
Egg white protein is a complete protein, meaning it contains all nine essential amino acids necessary for muscle growth and repair. It is also lactose-free, making it a great option for those with dairy sensitivities. Additionally, it tends to be lower in calories and fat than whey protein, which may be beneficial for those looking to maintain a lean physique.
On the other hand, whey protein is a fast-digesting protein that is quickly absorbed by the body, making it a popular choice for post-workout recovery. It is also higher in branched-chain amino acids (BCAAs), which can help promote muscle protein synthesis and aid in muscle recovery.
Ultimately, the choice between egg white protein and whey protein comes down to personal preference and individual nutritional needs. Both types of protein can be effective in helping to support muscle growth and recovery, so it’s important to choose the one that fits your lifestyle and fitness goals best.
Are egg white protein powders safe?
Most people can safely consume egg white protein powder without any major concerns, making it a generally safe supplement.
However, it’s essential to choose a high-quality product and speak to your healthcare provider if you have any concerns about incorporating it into your diet.
What is egg white protein powder?
To make egg white protein powder, manufacturers dry egg whites and remove the yolk and most of the fat and cholesterol during processing, creating a supplement that is high in protein and low in fat and cholesterol.
It is a convenient way to add high-quality protein to your diet without consuming the other nutrients found in whole eggs.
Are there side effects to egg white protein powders?
While egg white protein powder is generally safe for most people, some individuals may experience side effects, especially if they have allergies or sensitivities to eggs. Allergic reactions or digestive issues can occur if you have a known sensitivity to eggs.
As with any supplement, it’s important to speak with your healthcare team and do your own research before starting to incorporate it into your daily routine.
Is egg white protein lactose-free?
Yes, often it is. For more on this, you can check out our article on the best lactose-free protein powders.
What is the bioavailability of egg white protein?
The bioavailability of egg white protein is quite high, often compared favorably to whey protein. Bioavailability refers to the extent and rate at which the body can absorb and utilize nutrients. Egg white protein has a Biological Value (BV) of around 88-100, making it one of the most efficiently utilized protein sources available. Its high BV means that a significant proportion of the protein consumed is readily absorbed and used for vital functions, including muscle repair and growth.
Does egg white protein contain any micronutrients?
Yes, egg white protein does contain some micronutrients, although they are present in smaller amounts compared to whole eggs. Some of the micronutrients found in egg white protein include riboflavin (Vitamin B2), selenium, and small amounts of sodium and potassium. Riboflavin is essential for energy production and cellular function, while selenium acts as an antioxidant, protecting your cells from damage. However, it’s important to note that many of the fat-soluble vitamins like A, D, and E are found in the egg yolk and are therefore not present in egg white protein.
Are there any ethical or sustainability concerns with egg white protein?
The ethical and sustainability aspects of egg white protein largely depend on how the eggs are sourced. Eggs can come from a variety of farming methods, ranging from factory-farmed to free-range and organic. Factory-farmed eggs often raise concerns about animal welfare and environmental impact, including the use of antibiotics and the carbon footprint. On the other hand, free-range and organic options are generally considered more ethical and sustainable but can be more expensive. When choosing an egg white protein powder, look for brands that are transparent about their sourcing and opt for those that use cage-free, free-range, or organic eggs when possible.
What are some common recipes or ways to incorporate egg white protein into a balanced diet?
Incorporating egg white protein into your diet can be both delicious and nutritious. Here are some ideas:
Protein Smoothie: Blend egg white protein powder with fruits like banana and berries, along with almond milk for a quick and tasty protein boost.
Pancakes: Use egg white protein powder as a substitute for flour to make protein-packed pancakes.
Baking: Add it to muffins, cookies, or bread recipes to increase the protein content.
Homemade Bars: Combine egg white protein powder with oats, nuts, and a natural sweetener like honey to make your own protein bars.
Stir into Oatmeal: Simply stir a scoop into your morning oatmeal for an extra protein kick.
Savory Dishes: You can also use egg white protein powder as a thickening agent in soups and stews.
