Egg white protein powder is one of the highest-quality protein sources available. But which egg white protein powder is the best one to buy? Here are our research-based top picks for this top-notch protein supplement.
Farther down, we present research on egg white protein powder’s side effects, nutritional value, and more.
Best Overall: NOW Sports – Egg White Protein Powder
“This is top-notch pure protein powder, great for any goal.”
Best Organic Option: Naked – Non-GMO Egg White Protein Powder
“Naked’s non-GMO, super pure egg white protein powder is perfect for clean diets.”
Best Paleo Pick: Paleo Thin – Paleo Egg White Powder
“Paleo Thin’s egg white protein powder is the go-to choice for anyone on a Paleolithic diet.”
Best Value: Bulk Supplements – Egg White Protein Powder
“Though there are plenty of pure egg white protein powder options, this is the best bang for your buck.”
Best Taste: Jay Robb – Delicious Egg White Protein
“Fantastic formulas. It’s hard to beat the timeless deliciousness of vanilla, chocolate, and strawberry.”
Best for Women: MRM – Natural Egg White Protein
“With only a handful of all-natural ingredients, this delicious powder is great for health-focused women.”
Best Low-Carb Pick: Smart138 – Low-Carb Egg White Protein
“This low-carb egg white protein powder is available in a variety of delicious flavors.”
Best for Weight Loss: Designer Protein – Totally Egg
“Totally Egg protein powder has one of the best protein-to-calorie ratios on the the market.”
Best for Bulking: Source Nutrition – Egg White Protein
“This high-calorie, high-protein egg white powder is perfect for bulking.”
Top 9 Best Egg White Protein Powders
Best Egg White Protein Powder Overall
|30g 1 oz 1/4 cup|
Now Sports delivers this pure, high-quality egg white protein powder. It’s 100% pure egg white powder with no added ingredients, which means it’s unflavored. With nothing added, it’s perfect for weight loss, muscle gain, and general health and wellness. It’s not without reason that this is one of the best rated egg white protein powders on Amazon.
As a side note, egg white powder has a very neutral taste, which makes it easy to incorporate into any kind of smoothie. No need to worry about your shakes tasting like eggs with this powder.
This clean, pure, unflavored egg white protein powder is great for any goal.
Best Organic Egg White Protein Powder
|30g 1 oz 1/4 cup|
Naked is known for their super clean, non-GMO protein powders, and their egg white powder is no different. The eggs are US-based and non-GMO, which does make the powder a little more expensive than some other options.
This organic egg white protein powder is available in three flavors. Unflavored contains only organic egg white powder with just a sprinkling of sunflower lecithin for texture. The vanilla and chocolate flavors each add two natural ingredients for taste. You can’t go wrong with any option.
Naked’s non-GMO egg white protein powder is a great choice for clean eating.
Best Paleo Egg White Protein Powder
|30g 1 oz 1/4 cup|
While all pure egg white powder is technically paleo-firendly, Paleo Thin’s powder takes the cake. No matter the flavor, from vanilla to cinnamon roll, these are great paleo protein powders. They do offer pure, unflavored powder for those sticking to even stricter programs.
The unflavored powder is marketed as IKDiet (instaketone diet) Phase 1 approved, which sounds impressive at face value. However, the IKDiet was written specifically for this brand, and contains only its own products. Still, this is a good choice for anyone looking for paleo or keto-friendly protein powders.
This protein powder is an easy choice for anyone on a paleo diet.
Best Value Egg White Protein Powder
|30g 1 oz 1/4 cup|
Bulk Supplements lives up to its reputation with its egg white protein powder: cheap, unadulterated protein in bulk. This is 100% egg white protein powder with nothing added.
This egg white powder is available in sizes up to a whopping 11 pounds (5 kilograms). If you’re wanting to stock up on protein for a great price, this is it.
Bulk Supplements offers some of the most affordable egg white protein powder per serving.
Best Tasting Egg White Protein Powder
|30g 1 oz 1/4 cup|
Jay Robb egg white protein powder dishes up fantastic, all-natural egg white protein powder blends available in chocolate, vanilla, and strawberry flavors. (And you can always go with unflavored, too.)
This best tasting egg white protein powder has no added sugar, and contains only natural, non-GMO ingredients. It also blends really easily, making it perfect for easy nutrition on the go.
This all-natural powder is a go-to for anyone looking for the best tasting egg white protein powder.
Best Egg White Protein Powder for Women
|30g 1 oz 1/4 cup|
MRM’s powder is one of the best egg white protein powders for women who care about their bodies. With only a handful of natural ingredients to complement the natural egg white powder, it strikes a perfect balance between purity and deliciousness.
This egg white protein powder is a great choice for any woman looking to slim down or build lean muscle. Read our guide below these best egg white protein powder picks for more information on goal-related protein dosage.
This healthy, lean, delicious egg white protein powder is great for any woman’s health and wellness goals.
Best Low-Carb Egg White Protein Powder
|30g 1 oz 1/4 cup|
Although egg white protein powder is naturally low in carbs, this powder boasts a particularly excellent protein-to-carbohydrate ratio. And if unflavored powder isn’t your cup of tea, their other delicious flavors manage to keep the carbohydrate content low as well.
As a nice little bonus, this low-carb egg white protein powder is sourced from US-farmed, non-GMO eggs. It’s a great choice for lean and clean diets.
This is one of the best low-carb egg white powders for anyone watching their diet.
Best Egg White Protein Powder for Weight Loss
|30g 1 oz 1/4 cup|
Alright, we cheated a little with this one. Totally Egg isn’t necessarily the best egg white protein powder for weight loss—but only because it’s not just egg white powder. This protein powder is made from the whole egg, including the yolk. This gives it a more complete nutritional profile.
The higher nutritional content, lower calorie content, and all-natural ingredients list makes this an excellent choice for anybody trying to lose weight. Take your pick between the delicious vanilla and chocolate flavors.
This low-calorie, nutrient-dense egg protein powder is a great option for weight loss and lean fitness goals.
Best Egg White Protein Powder for Bulking
|30g 1 oz 1/4 cup|
Source Nutrition’s all natural egg white protein powder is a great choice for the bulking athlete. And with no artificial flavors or sweeteners, it’s a clean bulking choice.
This bulking egg white protein powder is formulated to mix really easily. This makes it ideal for shakes at the gym, as it doesn’t take much effort to mix it up. With two delicious flavors available, it’s sure to please the palate while feeding muscle mass.
This egg white protein powder is great muscle fuel. It’s a go-to option for bulking up.
All About Egg White Protein
How to Take Egg White Protein Powder
It’s not enough to simply pick the best egg white protein powder for your goals. You’ll want to figure out the best way to take it, including dosage and timing.
Since egg white protein powder tends to dissolve quite easily, it’s really easy to mix it into most shakes and foods. You can use a blender if you want, but you probably won’t need to. While some powders such as hemp protein powder don’t mix in well without a blender, egg white protein is fairly easy to mix.
And because egg white protein powder has a very neutral flavor, it’s easy to sneak into different foods. Many people like to mix the powder into baked goods as well as smoothies.
How Much to Take
- For Building Muscle
For those wanting to 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? The more you lift weights or engage in other exercise, the more protein you’ll need.
- For Weight Loss
For those 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.
- For Health and Wellbeing
For those simply wanting to support your body with some of the best 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.
Use our protein needs calculator to skip doing the math yourself.
When to Take It
- For Building Muscle
Research has thoroughly demonstrated that for those wanting to build muscle mass, 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. These effects are more pronounced when taking a protein/carbohydrate mix, which can be achieved by blending a good carbohydrate source (such as oats) into your shake.
Benefits of post-workout protein:
- Boosted muscle protein synthesis (that is, 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 (a form of 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
While muscle mass is typically thought of as a manly thing, it’s incredibly important for both men and women. As explained below, muscle plays a vital roll in burning calories and fat. For more information, you can take a look at our guide on the Top 20 Best Protein Powders for Women.
- For Weight Loss
For those 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, the increased muscle mass will burn 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 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.
While egg whites have every essential amino acid in recommended quantities, some people like to know the specifics of the profile. Here’s a breakdown:
|Amino Acid||Dried Egg Whites (100 g)|
|ASPARTIC ACID||7.291 g|
|GLUTAMIC ACID||11.496 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.
- Protein Quality
There are several measurements by which we determine protein quality. In all of these measurements, egg white protein scores very high, making it a protein powder to rival even whey.
Most importantly, egg white protein powder is a complete protein source. This means that it contains all essential amino acids that must come from diet. As amino acids are the building blocks of muscle and other tissue, it’s very important for your diet to incorporate them all.
And like whey protein powder, casein protein powder, and soy protein powder, egg white protein contains all essential amino acids in adequate quantity. This means that if you were to only eat some of the best egg white protein powder, you would not 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. You can read more about it here.
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, PER is a measurement of how much a given protein causes a lab animal to gain mass, which indicates the muscle gaining potential of the protein. Read more on that here.
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, these measurements are indications of how efficiently the protein’s amino acids are being used by the body. More about these scales can be found here.
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|
|Hemp Seed Protein||0.7||85||ND||0.51|
- 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.
- Beyond Protein
Egg white powder is more than just protein. Egg whites naturally contain good levels of the minerals potassium and sodium. They’re also a great source of vitamin B2, also known as riboflavin. They also contain a healthy amount of the micronutrient selenium.
Potassium is an electrolyte, which helps with regulating fluid inside and outside of cells. 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.
- Digestive health
- Liver health
- ATP muscle energy
- Hormonal production
Selenium is an essential mineral that’s only needed in very small quantities. A 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 as one of the highest-quality protein sources. In addition, it’s a great source of potassium, riboflavin, and selenium.
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 (which you can read about here):
Egg White vs. Whey Protein
|Protein Source||Protein Efficiency Ratio||Biological Value||Net Protein Utilization||PDCAAS|
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.
There are more factors than these four scales when it comes to protein quality, thought they are the main determiners. Protein quality aside, egg white protein powder is naturally lactose-free, while whey protein usually isn’t. (It is a milk product, after all.) For some people, this is a deal breaker.
Egg white protein matches or exceeds whey protein on most measurements of quality.
Egg White 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 anyway.
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 as-is, without concentration. The resultant powder is full of not only proteins, but also healthy micronutrients like potassium, vitamin B2, and selenium.
How It’s 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.
After the eggs have been cracked, the yolks are separated from the whites. This is often done mechanically, with cups that sift and drain the whites away from the yolks.
By definition, egg white protein powder is made from the whites only. There are some protein powders, however, that do contain the yolk, and therefore have higher levels of other nutrients such as healthy fats. Totally Egg protein powder is one example.
After separation, the whites are collected for further processing. There are several different optional steps that may occur from here.
Many brands will pulverize the egg whites. Through a blending mechanism, the whites are whipped together to make a more uniform liquid. This helps to ensure that the product is the same from container to container.
Most brands also pasteurize the egg whites at some point during processing. Pasteurization is simply the process of heating the eggs to very specific temperatures in order to kill pathogens, such as bacteria. This is a safe procedure that doesn’t involve mixing in chemicals or other additives.
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.
After the egg whites have been collected and processed, they then go through a dehydration period. This is most often done in a low-temperature oven, as air-drying would be too slow. The resultant powder is simply pure egg whites with the water removed.
At this point, the mixture for the final product is prepared. Some brands, such as NOW Sports egg white protein powder, sell the pure egg white powder without adding anything to it. Most others will add a few natural ingredients for texture and/or flavoring.
Brief Protein Overview
Egg whites aside, not sure if protein supplements are right for you? Here’s a quick overview on protein itself to help you make a decision.
What Are Proteins?
Proteins comprise amino acids, which are the essentially the body’s building blocks. When you eat proteins, your body breaks them down into their constituent amino acids, which are then used for building tissue and performing other bodily functions.
There are 20 total amino acids, 8 of which cannot be produced within the body and must come from diet. (Or 9, if you’re an infant, which is unlikely.) These are called essential amino acids.
Every protein source contains different levels of these amino acids. Sources that contain all essential amino acids are called complete proteins. Most animal protein sources, including meat, eggs, casein, and whey, are complete. A few plant sources, such as hemp protein and soy, are also complete.
Benefits of Protein Supplements
The following information is summarized from our complete protein powder guide. Check it out for more thorough information.
- 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 couple main reasons for this, but one is that drinking a protein shake after a workout has two immediate effects. First, the supply of amino acids from the protein stops the body from breaking down 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
Taking protein supplements can help with gaining muscle mass, boosting performance, and decreasing soreness.
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.
Protein supplements can help with losing fat and maintaining calorie-burning muscle mass.
Protein supplements can be very useful tools for achieving health and wellness 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 complete protein powder guide.