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Egg White Protein Powder vs. Whey: Which is better?

Egg White Protein vs Whey: Which One Should You Pick?


1. More Allergy-Friendly

If you consider that 65% of the world population is allergic to dairy products vs. only 0.1-2% being allergic to egg,[1],[2] you can see a major contributing factor as to why when they provide such similar benefits, one may have the edge over the other.

Egg allergies are incredibly rare, and even when found in childhood, they are often grown out of. Lactose intolerance, however, is much more common, especially in those of East Asian descent at almost 90%.

If whey gives you a gripey tum, you should probably give egg white protein powder a go and see if it improves.

2. Cheaper

Eggs are much easier to source and cost a lot less to produce than milk, so it should come as no surprise that the proteins derived from these foods pass on those savings or lack thereof.

Egg white protein powder costs significantly less per scoop than whey protein on average.

The cheaper production and lower cost to produce also means that egg whites are a better option for those with a bit of a green streak.

While it's not permitted on a strict vegan diet, egg protein may benefit those looking to reduce their meat consumption or those looking to avoid the dairy industry as much as possible.

3. Low In Fat And Carbs

For those looking to supplement protein as a way to aid fat loss, the fact that egg white protein powder has literally no fat and is also very low in carbohydrates may be a deciding factor.

This can make it a very attractive protein choice when building a meal replacement shake or a breakfast protein boost.

Eggs have long been considered part of a healthy breakfast, but recent studies have singled out the yucky yellow middle as a problematic ingredient. By choosing egg white protein powder, you get the best of the egg without having to separate it yourself.

Egg White Protein vs Whey Protein

Is egg white protein powder better than whey protein powder? The answer might surprise you. Whey protein has been around for a very long time—in fact, it’s one of the most abundant protein types on the market today.

People commonly use whey protein powder as a supplement after a workout in order to build muscle mass. But here’s the catch: whey protein is derived from dairy and it can create uncomfortable side effects, like gas and bloating.

That’s why more and more athletes and fitness trainers like Gunnar Peterson—trainer for the LA Lakers—are turning to egg white protein powder as an easily digestible, premium alternative.

So is egg white protein powder better than whey? Let’s look at how each is made and the muscle-building benefits they provide, and then decide.


Egg white protein is made by removing the yolk and dehydrating the remaining egg white into a fine powder. With Transformation Protein, we add other nutrients to our egg white protein to pack more punch, including vitamins, minerals, collagen, plant-based protein, and MCT oil.

Whey protein, on the other hand, is made during the same process of producing cheese. Enzymes are added to milk to separate it into two types of proteins: Casein and whey. These are then pasteurized and powdered.


Digestion can be measured using the Protein Digestibility-Corrected Amino Acid Score (PDCAAS) created and used by the US FDA and the Food and Agricultural Organization. This method evaluates the quality of the protein, based on both the amino acid needs of humans and our ability to digest them.

Egg white protein and whey protein both have the highest PDCAAS out of all the different types of protein powders on the market. Egg white protein and whey protein are at the top for absorption and have the best amino acid profiles.

The graph below shows the difference in macronutrients for egg white and whey proteins. As you can see, whey protein provides, on average, 10 more calories per serving than egg white protein. Whey also contains more fat and carbohydrates.

If you have an allergy or sensitivity to dairy, then gas or bloating (or worse) can be a big issue for you when taking whey protein. What’s more? Since whey protein is so commonplace and inexpensive, you’ll often find whey protein blends that contain harmful additives, fillers, and artificial sweeteners. The result? A bad experience all around.

That’s why it’s so important to read the label—and make sure you're buying a high-quality protein powder, just to be safe.

Calories Protein Fat Carbs Whey 120 25g 2g 3g Egg White 110 25g 0g 2g

Whey tends to absorb slightly faster than egg white protein into the body. But fast-absorbing does not necessarily deliver better outcomes; it can potentially lead to a spike in blood sugar, making you still feel cravings and hunger even after you’ve consumed your protein.


Lund University, in Sweden, conducted a study that evaluated the effects of whey on blood sugar levels.

To summarize the findings, they discovered that whey protein caused an increase in insulin (which controls blood sugar levels). A second study conducted by The University Of California at Davis in Sacramento found conflicting results. Whey has the potential to lower blood sugar in people with normal body weight and triglyceride levels. However, for those with obesity and elevated triglyceride levels, whey protein increased blood sugar.

The takeaway? Stay educated and choose the right protein for you, your body and your goals.


The biggest highlight of egg white protein is that it is dairy-free!

It’s very common for people to have gas and bloating from whey and not make the connection. Gas and bloating is a sign that your protein powder is making you sick. This can inflame the gut and impair digestion. For recovery, digestion is critical. That's why choosing egg white protein as your protein of choice is a better bet if you have any dairy sensitivity.


When you exercise, you create microscopic tears that rebuild during recovery. That sore feeling you get the next day? That’s your body telling you it needs more protein.

Without getting too deep into the science of it all, there are nine essential amino acids in protein that your body needs for post-workout recovery. After working out, your body needs amino acids to heal, build strength and grow lean muscle. They also help prevent injury.

Within essential amino acids, there are “branch chain amino acids” (BCAAs)—Leucine, Isoleucine, and Valine—that help most with recovery. Arguably, leucine is the most important of the three.

Since you’re putting in all that hard work at the gym to build muscle, make sure you select a protein powder that’s amino-optimized like Transformation Protein.


So is egg white protein better than whey? The answer is yes. Egg white protein is dairy-free, contains fewer calories than whey protein, and doesn’t lead to spikes in blood sugar.

Transformation Protein powder is created from a blend of egg white, plant and collagen proteins, and it contains absolutely no dairy or whey. It's amino-optimized, with a focus on Leucine, to help you achieve your health and fitness goals.


Egg White Protein Powder vs. Whey: Which is better?

For a long time now, whey protein has been pretty much the unrivaled king of the protein powder world. But, before that, eggs were the protein of choice.

And, although it's not as widely used these days, you can still get your hands on egg white protein powder. In reality, this oft-forgotten protein source does have some pretty unique advantages that they make it a viable option for you.

How does egg white protein powder compare with whey protein?

The Basics

Just to give us a better idea of what we're talking about, let's look at where each of these proteins comes from. Then, we'll get a little more detailed.

Whey, as you might be aware, is derived from milk and makes up the liquid portion of the beverage. As such, it is loaded with other vitamins, minerals and highly beneficial peptides. Thanks to its milky origins, though, whey protein also contains lactose and can cause digestive upset for some people.

Egg white protein is made from... well, eggs. Because the powder is made using just the whites of the egg, it is rich in protein while being completely devoid of fat.

Egg whites also contain a fair amount of micronutrients, though not nearly as much as the yolk. It's also important to realize that allergies to egg whites are possible.

Potential Effects

Most of the time, though, people take protein supplements with specific goals in mind – not just to get protein in their diet. This may include losing fat, gaining muscle or improving athletic performance.

So, how do these two popular protein sources compare when it comes to meeting these goals? One study directly compared whey and egg protein (along with several others) when it came to their ability to cause satiety, or feelings of fullness.

Since feeling hungry is one of the major obstacles people face when attempting to control their weight, understanding what foods will make you feel full on fewer calories is vital.

At the end of the study, whey protein was much more successful than egg white protein at satisfying hunger and warding it off. But what about exercise performance and body composition?

Interestingly, whey protein has shown potential in improving both of these aspects of fitness. Egg white protein, however, has not proved itself effective in these areas.

Summing It Up

For more details, let's turn to this handy chart. Here, you'll be able to compare the nutritional value of egg white and whey proteins, as well as other important features of each.

Calories Protein Fat Carbs Allergens Notes Whey 120 25g 2g 3g Lactose Improves body composition, performance and satiety Egg White 110 25g 0g 2g Egg No improvements

In the end then, there is little nutritional difference between egg white protein and whey protein. If you're lactose intolerant or cannot take whey for other reasons, then, egg is a decent alternative.

Remember, though, that whey protein has shown much greater potential for improving body composition and performance in the lab – although the reasons for this difference are not fully understood.

Eric Carter