Egg White Protein Powders: Best of 2020

Egg white protein powder is a top-notch source of protein. But which brand is the best for your goals?

We’ve done the research for you. After scouring the market, we present the 9 best egg white protein powders for bulking up, slimming down, and more.

In this guide:

• The 9 best egg white protein powders
• Best dosage and timing
• Egg white vs. other powders
• How it’s made
• Proven benefits of protein powders

Top 9 Best Egg White Protein Powders

---

Taking Egg White Protein Powder

Once you’ve picked the best egg white protein powder for yourself, you’ll need to strategize your dosage and timing.

Luckily, egg white powder tends to mix easily, meaning you can make an egg white protein shake almost anywhere. A blender is helpful, but often not necessary.

And because egg white protein powder has a very neutral flavor, it’s easy to sneak into different foods. Aside from smoothies, some people even like to mix the powder into baked goods.

Egg White Protein Dosage

Here’s how to strategize your egg white protein powder dosage.

• For Building Muscle

If you’re wanting build muscle mass, research has shown that you should take around 0.73 to 1.1 grams of protein per pound of bodyweight (1.6 to 2.4 grams per kilogram of weight).¹A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults²Do athletes need more dietary protein and amino acids?

Of course, the more you lift weights or engage in other exercise, the more protein you’ll need.

To build muscle with egg white protein powder, we recommend either NOW Sports’ or Source Nutrition’s egg white protein powders, as they both have high protein content.

• For Weight Loss

If you’re trying to lose weight, it’s important to consume fewer calories and less protein. Research has demonstrated that roughly 0.36 to 0.73 grams of protein per pound of bodyweight is ideal for fat loss. (That’s 0.8 to 1.6 grams per kilogram of bodyweight.)³A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults⁴Dietary protein intake and human health.

And as with any goal, the more active and athletic you are, the more protein you’ll need. If you’re working out a lot, you’ll want to stick to the higher end of that spectrum.

To maintain a lower calorie intake while taking egg white protein powder, the low-carb Smart138 egg white protein and low-calorie Totally Egg powder are great options.

• For Health and Wellness

If you simply want to supplement your diet with egg white protein powder, your recommended protein intake will be similar to someone with weight loss goals. That is, about 0.36 to 0.73 grams of protein per pound of bodyweight (or 0.8 to 1.6 grams per kilogram), depending on your athletic activity.

We recommend picking something simple and delicious for this, such as Jay Robb egg white protein powder.

When to Take Egg White Protein

Here’s a quick rundown on the science behind when you should take your egg white protein powder.

• For Building Muscle

If you’re wanting to build muscle mass, research has shown that the best time to take any protein supplement is right after your workout.

Many studies have found significant benefit from taking protein right after working out. Again, these effects are more pronounced when taking a protein/carbohydrate mix.

Benefits of post-workout protein:

• Boosted muscle protein synthesis (muscle tissue building)⁵Reduced resting skeletal muscle protein synthesis is rescued by resistance exercise and protein ingestion following short-term energy deficit.⁶Regulation of Muscle Glycogen Repletion, Muscle Protein Synthesis and Repair Following Exercise
• Increased muscle mass over time⁷A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults
• Improved glycogen production and storage (muscle energy)⁸Early postexercise muscle glycogen recovery is enhanced with a carbohydrate-protein supplement⁹Postexercise protein-carbohydrate and carbohydrate supplements increase muscle glycogen in men and women
• Increased strength and performance levels¹⁰THE EFFECT OF A CARBOHYDRATE AND PROTEIN SUPPLEMENT ON RESISTANCE EXERCISE PERFORMANCE, HORMONAL RESPONSE, AND MUSCLE DAMAGE¹¹Timing of postexercise protein intake is important for muscle hypertrophy with resistance training in elderly humans
• Decreased muscle damage¹²Effect of milk-based carbohydrate-protein supplement timing on the attenuation of exercise-induced muscle damage
• Decrease delayed-onset muscle soreness¹³Acute milk-based protein–CHO supplementation attenuates exercise-induced muscle damage

It’s important to note that although muscle mass is typically thought of as a manly thing, it’s incredibly important for both men and women.

As explained farther down, muscle plays a vital roll in burning calories and fat for both men and women. For more information, you can take a look at our guide on the Top 20 Best Protein Powders for Women.

• For Weight Loss

If you’re trying to lose fat, you’ll still want to take protein right after your workout. As explained above, studies have shown that this helps with losing fat.

In addition, increased muscle mass helps with burning more calories at rest, which in turn will help with weight loss.

If you don’t work out or if you take more than one egg white protein powder shake during the day, then you’ll want to take your protein in between meals. Research has shown that protein shakes in between meals, as opposed to those taken with meals, help with fat loss.¹⁴Effects of protein supplements consumed with meals, versus between meals, on resistance training–induced body composition changes in adults: a systematic review

For more thorough information on protein powder dosage and timing, check out our full protein powder guide.

Nutritional Value of Egg White Protein Powder

Although not as popular as whey or casein protein powders, egg white protein powder is actually one of the highest quality protein sources. Here’s a brief breakdown.

Amino Acid Profile

The amino acid profile of a given protein source tells you how much of each amino acid it contains. Egg whites are a complete protein source, which means they contain all essential amino acids.

Here’s a breakdown of all the amino acids in egg whites:

Amino Acid	Dried Egg Whites (100 g)
ALANINE	5.313 g
ARGININE	4.812 g
ASPARTIC ACID	7.291 g
CYSTINE	2.044 g
GLUTAMIC ACID	11.496 g
GLYCINE	3.085 g
HISTIDINE	1.872 g
ISOLEUCINE	5.023 g
LEUCINE	7.172 g
LYSINE	5.076 g
METHIONINE	3.204 g
PHENYLALANINE	5.181 g
PROLINE	3.098 g
SERINE	6.078 g
THREONINE	3.665 g
TRYPTOPHAN	1.266 g
TYROSINE	3.309 g
VALINE	6.17 g

Table adapted from the American Egg Board nutrient composition resource.

Of course, the amino acid profile will vary a little bit with each specific egg white protein powder brand, but it shouldn’t stray far from the above.

Egg White Protein Quality

There are several measurements used to determine protein quality. Luckily, egg white protein powder scores very high in all protein quality measurements.

First, as mentioned above, egg white protein powder contains all essential amino acids. This makes it a complete protein source.

Because amino acids are the building blocks of muscle and other tissues in the body, it’s very important to include them all in your diet.

And like whey protein powder or casein protein powder, egg white protein contains all essential amino acids in adequate quantities.

This means that if someone were to eat nothing but egg whites (which isn’t a good idea), they wouldn’t be lacking any amino acids. (Contrast this with hemp protein, for example, which is fairly low in the amino acid lysine.)

The amino acid profile of egg white protein earns it a perfect PDCAAS score of 1.00.

We won’t go into detail here, but the PDCAAS scale is the most commonly used measurement of protein quality. It compares the essential amino acid profile of a protein source against dietary recommendations.

Egg white protein powder also has a an extremely high Protein Efficiency Ratio (PER) of 3.2. That’s higher than even whey or casein!

Simply put, Protein Efficiency Ratio is a measurement of how much a given protein causes a lab animal to gain mass, which indicates the muscle-building potential of the protein

Two more scales used to determined protein quality are Biological Value (BV) and Net Protein Utilization (NPU), for which egg white powder earns some of the best scores possible.

In short, Biological Value and Net Protein Utilization are indications of how efficiently the protein’s amino acids are being used by the body.

Here’s a breakdown on how egg white protein powder compares to other common protein sources on the scales mentioned above.

Egg White vs. Other Proteins

Protein Source	Protein Efficiency Ratio	Biological Value	Net Protein Utilization	PDCAAS
Egg Protein	3.9	100	92	1.00
Whey Protein	3.2	104	92	1.00
Casein Protein	2.7	77	76	1.00
Soy Protein	2.2	74	61	1.00
Pea Protein	2.3	83	66	0.89
Rice Protein	2.4	73	71	0.90
Hemp Seed Protein	0.7	85	ND	0.51

Table adapted from our protein powder guide. You can read about these protein quality measurements here.

Protein Content

In addition to being a high-quality protein source, egg white protein powder is also a high-quantity source.

Egg white powder contains up to roughly 25 grams of protein per 30-gram serving. This is actually a little higher than whey and casein powders tend to be.

And since even the best egg white protein powders are still quite inexpensive, it’s one of the best ways to get some extra protein on a budget.

If you’re looking for the most protein for your money, we recommend Bulk Supplements egg white protein powder. It contains 25 grams of protein per 30-gram serving and is one of the cheapest options available if you buy in bulk.

Nutrition Beyond Protein

Of course, egg white protein powder is more than just protein.

Egg whites naturally contain healthy levels of potassium and sodium, are a great source of riboflavin, and supply a dash of the micronutrient selenium.

Potassium is an electrolyte, which helps with regulating fluid inside and outside of cells inside the body.

Here are a few of the health benefits associated with adequate potassium intake:

• Reduced blood pressure¹⁵How does potassium supplementation lower blood pressure?
• Reduced risk of stroke¹⁶Effect of increased potassium intake on cardiovascular risk factors and disease: systematic review and meta-analyses.
• Reduced risk of osteoporosis (low bone density)¹⁷Low dietary potassium intakes and high dietary estimates of net endogenous acid production are associated with low bone mineral density in premenopausal women and increased markers of bone resorption in postmenopausal women.

Riboflavin (vitamin B2) is a vitamin found in plenty in egg whites. It plays a role in a whole slew of bodily systems, and has an impact on the following:¹⁸Riboflavin (vitamin B-2) and health

• Digestive health
• Liver health
• Vision
• ATP muscle energy
• Hormonal production

Selenium is an essential mineral that’s only needed in very small quantities. A single serving of egg white protein powder will have most of the selenium you’ll need in a day.

Here are some of the research-based benefits of this little mineral:

• Reduced risk of heart disease¹⁹The effect of selenium supplementation on coronary heart disease: A systematic review and meta-analysis of randomized controlled trials.
• Reduced risk of Alzheimer’s disease²⁰Nutritional status, oxidative stress and dementia: the role of selenium in Alzheimer’s disease²¹Homeostasis of metals in the progression of Alzheimer’s disease.
• Improved immune system function²²The Role of Selenium in HIV Infection²³
• Thyroid function²⁴The influence of selenium on immune responses²⁵Dietary Selenium in Adjuvant Therapy of Viral and Bacterial Infections

Egg White Protein Powder vs. Whey

Since whey is one of the most popular protein powders, many people want to know how egg white protein powder holds up in comparison.

We’ve listed this information farther up, but here’s another look at how egg white compares to whey on several protein quality scales:

Egg White vs. Whey Protein

Protein Source	Protein Efficiency Ratio	Biological Value	Net Protein Utilization	PDCAAS
Egg Protein	3.9	100	92	1.00
Whey Protein	3.2	104	92	1.00

Table adapted from our protein powder guide.

Looking at these measurements, egg white protein powder is definitely a protein source to rival whey. In fact, since its Protein Efficiency Ratio is higher than whey’s, it may be considered by some to be the superior source.

And besides protein quality, egg white protein powder is naturally lactose-free, while whey protein usually isn’t. (It’s a byproduct of cheesemaking.) For some people, this is a deal breaker.

Side Effects and Considerations

While egg white protein powder is a safe nutritional supplement, there are a few considerations to bear in mind before taking it.

For those not used to taking protein powder, it may initially cause some bloating. With proper dosage, this bloating should go away.

For some people, protein powder bloat is actually caused by lactose, which isn’t present in most egg white protein powders. People who have experienced stomach discomfort with whey protein powder may not have the same experience with egg white.

Beyond bloating, the primary risks of supplementing egg white protein would be over-intake of riboflavin, sodium, and/or selenium. Simply sticking to the recommended daily dosage of egg white protein powder will mitigate this risk.

What Is Egg White Protein Powder, Anyway?

Egg white protein powder is simply dehydrated egg whites, often blended into other ingredients to make a delicious, mixable powder.

While some protein sources, such as whey, are often isolated for an even higher concentration of protein, egg white powder is usually left unconcentrated.

The resultant powder is chock-full of not only proteins, but also healthy micronutrients like potassium, vitamin B2, and selenium.

How Egg White Powder Is Made

The manufacturing process for egg white protein powder will vary from brand to brand, but it’s a pretty simple process. Here’s an overview.

Here’s an interesting video on the preparation of eggs up until this point. Although the company in this video doesn’t produce egg white protein powder, they do produce liquid egg whites. It’s an interesting glance at the egg white protein powder process before dehydration.

---

Benefits of Protein Powders

Why take egg white protein powders? Here’s a quick breakdown of the benefits.

Building and Preserving Muscle Mass

Studies have shown that taking protein supplements alongside regular exercise can lead to increased muscle mass.²⁶Whey Protein Supplementation Improves Body Composition and Cardiovascular Risk Factors in Overweight and Obese Patients: A Systematic Review and Meta-Analysis²⁷A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults

There are a two main reasons for this.

First, the supply of amino acids from the protein stops the body from breaking down muscle. This breakdown is a natural process called muscle catabolism, but it’s not helpful when you’re trying to build muscle.

Second, the body starts to create muscle tissue at a higher rate when supplied with plenty of amino acids directly following a workout.²⁸Reduced resting skeletal muscle protein synthesis is rescued by resistance exercise and protein ingestion following short-term energy deficit.²⁹Postexercise net protein synthesis in human muscle from orally administered amino acids³⁰Protein requirements and muscle mass/strength changes during intensive training in novice bodybuilders.³¹Effects of exaggerated amino acid and protein supply in man.

Boosting Performance and Decreasing Soreness

Protein supplements help with more than just muscle size. Research has shown that drinking a protein shake after workouts leads to increased strength, performance levels, and one repetition max.³²A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults/mfn]³²Timing of postexercise protein intake is important for muscle hypertrophy with resistance training in elderly humans³³Effects of resistance training and protein plus amino acid supplementation on muscle anabolism, mass, and strength

There are three major reasons behind this.

First, protein supplements simply help the body produce more muscle tissue, as discussed above.

Second, drinking protein after an intense workout helps restore muscle glycogen, a primary energy source. ³⁴Early postexercise muscle glycogen recovery is enhanced with a carbohydrate-protein supplement³⁵Carbohydrate-protein complex increases the rate of muscle glycogen storage after exercise³⁶Postexercise protein-carbohydrate and carbohydrate supplements increase muscle glycogen in men and women³⁷Regulation of Muscle Glycogen Repletion, Muscle Protein Synthesis and Repair Following Exercise

And finally, post-workout protein also reduces muscle soreness. Since sore, damaged muscle fiber can’t perform as well as it normally could, reducing soreness results in increased performance and resultant strength gains over time. ³⁸THE EFFECT OF A CARBOHYDRATE AND PROTEIN SUPPLEMENT ON RESISTANCE EXERCISE PERFORMANCE, HORMONAL RESPONSE, AND MUSCLE DAMAGE³⁹Effect of milk-based carbohydrate-protein supplement timing on the attenuation of exercise-induced muscle damage⁴⁰Acute milk-based protein–CHO supplementation attenuates exercise-induced muscle damage

Weight Loss

Research has demonstrated that drinking protein shakes can help with reducing fat mass while increasing or maintaining muscle mass.⁴¹Whey Protein Supplementation Improves Body Composition and Cardiovascular Risk Factors in Overweight and Obese Patients: A Systematic Review and Meta-Analysis⁴²A whey-protein supplement increases fat loss and spares lean muscle in obese subjects: a randomized human clinical study⁴³Effects of protein supplements consumed with meals, versus between meals, on resistance training–induced body composition changes in adults: a systematic review

There are a few contributing factors here.

The simplest is that protein shakes are filling, and can often replace unhealthy food choices. They can help with both appetite control and responsible dietary choices.

But beyond simple meal replacements, protein shakes help increase muscle mass, which in turns helps with burning fat.

Even at rest, muscle consumes more calories than fat does. This means that the more muscle tissue you have, the higher your resting metabolism. And the higher your resting metabolism, the easier it is to maintain a calorie deficit and burn fat.

---

Summary

Protein supplements can be very useful tools for achieving health and fitness goals. Egg white protein powder is a fantastic, high-quality source of protein, and is a go-to choice for many athletes.

For more information on protein supplementation, see our full protein powder guide.