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The Benefits of Egg White Protein

Egg White Protein: Benefits, Side Effects & Dosage

What is Egg White Protein?

Eggs contain a large amount of protein, vitamins and minerals and are very healthy. However, these mini-protein bombs also contain high amounts of cholesterol and calories, most of which are found in the yolk part of the egg. Eggs are also susceptible to salmonella bacteria and avidin, which binds to biotin. Egg white protein is also known as the albumin of the egg (the transparent portion of an uncooked egg) and contains the highest amount of protein.

How is Egg White Protein Made?

The white portion of an egg can be supplemented with protein powder that is made from dehydrating the clear part of an egg. The whites of the egg are first dehydrated and then processed into a super fine powder. Once dehydrated, the product goes through a pasteurization process to remove the risk of salmonella and to inactivate the protein called avidin.

Egg White Protein vs. Whey Protein

It is essential to consider whether you have any allergies and what your final goal is when deciding on the type of protein with which to supplement. There are differences between it and whey protein that occur on different levels.

Both egg and whey protein contain all the essential amino acids that the body needs to function, including amino acids that the body doesn’t produce naturally. Amino acids are the building blocks of muscle and tissue. When comparing the amount of protein found in one serving of egg white and whey protein, one serving of it contains approximately 24 grams of protein, while whey protein has about 20-30 grams of protein.

Carbohydrates, Fats and Calories

Whey protein tends to have a higher amount of carbohydrates per serving because it is made from dairy products. It is possible to take hydrolyzed whey, which typically has the same amount of carbs as egg white protein.

The fat content of it is close to zero, and whey protein supplements are usually about four grams per serving. Both egg white and whey protein contain about 120 to 130 calories.

Some egg white proteins can contain as much as three times the amount of cholesterol than that of whey, which is about 15 grams per serving. It is also possible to get protein powder that is cholesterol-free.

It does not contain lactose, and there is, therefore, a preferable choice of protein for lactose-intolerant people. Whey protein isolate contains trace amounts of lactose and is not ideal for lactose-intolerant people.

Benefits of Egg White Protein

Repairs and Builds Muscle

It is high in protein, which the body needs to repair and build muscle. This makes it an excellent product for bodybuilding and weight loss.

Helps with Weight Loss

Egg white protein can help with weight loss by building lean muscle mass and expediating muscle repair post-workout or after an injury. It is an excellent way to satiate the appetite, helping you to feel fuller after a meal. Studies show that women who increased their protein to 30% of calories consumed led to a reduction of 441 fewer calories daily, which led to an 11-pound loss in 12 weeks.

Cholesterol and Fat-Free

Depending on the product, it is cholesterol- and fat-free. It is also a complete protein. The body needs essential amino acids to build muscle and repair tissue. Unfortunately, the body is unable to naturally produce all the amino acids that it needs, and these can only be obtained from certain foods.

High in Minerals and Vitamins

Egg white protein also contains high levels of minerals and vitamins, including 1.3 micrograms of folate, 2.3 milligrams of calcium, 6.6 micrograms of selenium, 4.9 milligrams of phosphorus, 53.8 milligrams of potassium and 3.6 grams of magnesium.

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Side Effects of Egg White Protein


Some people are allergic to egg whites, which means that the immune system identifies the proteins as harmful. Allergies can lead to swelling, watery eyes, hives, rashes and a runny nose. It can also lead to nausea, vomiting and digestive issues. Anaphylactic shock can occur in some cases, though this is extremely rare.

Salmonella Poisoning

Adverse side effects from eating it can include salmonella poisoning. Egg whites are pasteurized to eliminate salmonella bacteria when they are made into a supplement form.


Eggs naturally have a protein call avidin, which binds to biotin. When the protein binds to biotin, it can stop your body from absorbing it, which can lead to a deficiency of biotin. When egg white powder is produced, it is depleted of avidin. Unlike eating regular eggs, egg white powder does not pose the risk of avidin and salmonella.

How to Use Egg White Protein

Supplementing with it daily is an excellent way to increase the amount of protein in your diet, build muscle mass or lose weight. Taking the powder before a meal will make you feel fuller and therefore help with weight loss. Moreover, taking egg white protein powder before and during your exercise routine helps to build muscle, increases muscle repair and reduces soreness after exercise.

Dosage of Egg White Protein

When taking egg white protein powder, it is best to take a serving size of 30 grams daily. Do keep in mind, though, that the dosage can vary depending on one’s build and body weight, rate of metabolism and size. Before adding this supplement to your regimen, be sure to speak to a doctor to determine an optimal dosage.

The Bottom Line

Egg white protein is also known as the albumin of the egg and contains the highest amount of protein in the egg. It also contains high levels of minerals and vitamins, and has zero calories. Egg yolk, however, contains high levels of cholesterol and fat, making egg white powder a healthier alternative than regular eggs. Egg white powder has several benefits, including building and repairing muscle and helping with weight loss.

The Pros And Cons Of Egg White Protein Powder

Pro: Egg whites contain a complete protein.

The protein found in egg whites is a complete protein, meaning that it contains all nine essential amino acids that the body needs but cannot produce on its own. Most plant-based proteins are not complete.

Pro: Eggs are highly digestible.

Of all the whole foods, egg whites have the highest protein digestibility-corrected amino acid score (PDCAAS). The means that egg white protein is easily absorbed and used by the body. In other words, you get the most bang for your buck.

Pro: Egg whites are dairy-free.

Dairy-based proteins like whey can casein are byproducts of cheese and yogurt production. They are known to cause digestive issues, especially for people with lactose intolerance and irritable bowel syndrome (IBS). Over one in three Americans are lactose intolerant, and the prevalence of IBS is somewhere between 10 and 15 percent in the United States. It follows that you may be lactose intolerant or have IBS and not even know it.

Irritable bowel syndrome (IBS) is a poorly understood condition, and it is unclear why dairy triggers symptoms. Lactose intolerance, on the other hand, is clearly understood. People with lactose intolerance are unable to fully digest lactose, the sugar in dairy. Partially digested food sits in your gut for longer than it should. This gives your gut bacteria more time to eat, and as they eat, they bacteria produce gas, which can cause bloating, cramps, and nausea.

Dairy based proteins are also bad for your skin. Dairy indirectly stimulates insulin production, which regulates sebum production. Sebum, an oily, waxy substance produced by your sebaceous glands, can clog your pores and cause acne. Dairy can also hinder your ability to process blood sugar efficiently, which can cause inflammation in your skin. This matters because acne is an inflammatory disease, that is, clinical evidence shows that inflammation occurs at all stages of acne development.

The Benefits of Egg White Protein

Egg white protein is top-quality protein that is low in calories. Filled with nutrients, egg white protein is a popular ingredient used in and found in many recipes, shakes, and protein and paleo-style nutrition bars. Given its value as a high quality natural protein, egg whites and egg white protein powder have been a favored food supplement for many years, even more so than whey protein. Paleo diet-friendly and lactose free, there are several more nutrition benefits to this muscle-repairing protein as well.

The Perks of Egg White Protein

Egg white protein is the clear liquid in a chicken egg that surrounds the yolk – a small but mighty package of nutrition. Egg white protein powder is made from dried egg whites. From a nutrition perspective, the benefits of egg white protein are quite impressive. With 90% water and 10% protein, egg whites contain no fat. In addition, while whole eggs are full of dietary cholesterol, (along with two grams of saturated fat) all the cholesterol and fat is found in the yolk. Egg whites are both cholesterol-free and fat free.

You already know they are high in protein, but egg whites contain four grams of protein, more than half of a full egg’s six grams. And, the protein found in egg whites is a complete protein, meaning it contains all nine essential amino acids in the amounts our bodies need to function optimally. Further, egg whites are quite low in calories at just about 16 calories per egg white. Tack on the yolk, and the whole package is still just about 70 calories. Vitamins A, B, D and E all have a recognizable presence in egg whites, in addition to several other minerals as well.

NuGo Egg White Protein Bars

Get the power of egg white protein in a new whole food, paleo bar with 12-14g of protein. Enjoy NuGo Egg White Protein Bars in four delicious gluten-free flavors made with clean, simple ingredients! NuGo starts with the highest quality real fruits and nuts, then adds in three non-GMO egg whites, a complete protein.

Bottom Line

Egg white and egg white protein is a useful supplemental protein for individuals who are aiming to increase their protein consumption without increase their consumption of fat, saturated fat and cholesterol. Egg whites also are a good source of high-quality and low-fat protein for those who are aiming to limit their calorie intake for the purpose of weight management or to meet other dietary needs.

Eric Carter