Protein powder supplements come in all different shapes, sizes, and forms.
And Among the most common options are milk and plant-based proteins but seldom does anyone talk about egg white protein powder. And that’s to be expected since whey and isolate powders crowd most nutrition store shelves and are the most talked-about pretty much everywhere.
But egg white protein hasn’t been studied as much as the other two forms. However, that doesn’t mean it’s any less of a protein source.
Now, everyone’s tastes and preferences will vary but we are big proponents for not knocking something until you’ve tried it. So, we’ve put together some high-quality, top-rated egg white protein powders if you’re looking for a change of pace.
Can’t Stay Long?… Check Out The Editor’s Pick And Be On Your Way
We chose MRM Egg White Protein because it’s a trusted brand, the ingredients are all-natural with instantized egg whites for better mixability, the formula is naturally sweetened and flavored plus you get a vegan enzyme blend to support healthy digestion.
1. MRM Egg White Protein
MRM makes essentially every other form of protein powder so it was only fitting that they carried a quality egg white protein powder too.
This formula is made from Instantized egg albumen, natural flavor, stevia, monk fruit extract, and “Digest-All AP” which is a vegan enzyme blend that aids in digestion.
And a serving has 100 calories, 23g protein, 0g fat, 2g carbs, plus 15% sodium, 13% potassium, and 40% riboflavin (vitamin B2) which is important for processes like energy production and cellular function.
The product has no carbs, fats, or cholesterol, although these are essential nutrients. So, you do want to make sure you’re consuming adequate amounts through other food sources.
Here are our other top egg white protein picks for 2019!
2. Source Nutrition Egg White Protein
Source Nutrition Egg white protein powder is a pretty straightforward product but that doesn’t mean the quality suffers.
The main ingredients in this product include egg whites, natural flavors, stevia, xantham gum, and Luo Han Guo (monk fruit sweetener). So there are no artificial sweeteners and these ingredients are perfectly acceptable for regular dietary consumption.
And there are 120 calories, 25g protein, 5g fat, 4g carbs, 1g sugar. Plus 17% sodium and 10% potassium. So, it has a respectable nutritional profile conducive to supporting muscle-building and fitness goals overall.
3. Smart138 Egg White Protein
Smart138 paleo egg white protein is sourced from USA-farmed, non-GMO eggs, and the powder is composed of minimal ingredients (Egg whites, natural flavor, and monk fruit extract) which we all know is better for making quality gains!
Each serving contains 130 calories, 25g protein, a minuscule amount of fat, 0g fiber, 0g sugar, and 17% sodium.
Plus, there are no artificial ingredients or added sugars either so you’re getting a pretty clean source of high-quality egg white protein.
4. Jay Robb Egg White Protein
Jay Robb’s protein powder claims to be “The Best Tasting Protein On The Planet” and we’ll let you be the judge of that if you decide to try it. And many people really do like the flavor/s but, of course, it’s definitely a subjective matter.
The ingredients include egg albumen, xylitol, natural flavor, and stevia leaf extract along with sunflower lecithin, and xanthan gum. So nothing extraordinary here in comparison to most other quality products.
A serving contains 120 calories, 24g protein, 0g fat, 1% carb/s, and less than a gram of sugar with 2g sugar alcohols, 16% sodium, and 8% potassium.
So, Jay Robb’s egg white protein is a solid option.
5. Gaspari Nutrition Proven Egg – Egg White Protein
Gaspari Nutrition is a reputable supplement company that has been around for many years after it was founded by the legendary Rich Gaspari himself. And they’ve consistently pumped out quality nutritional supplements, so their egg white protein is no different.
The formula consists of simple ingredients which include Instantized egg white protein, natural flavor, and stevia for sweetness.
And each serving has 110 calories, 25g protein, 0 fat, 1% carb/s, 0g fiber, 0g sugar, 16% sodium, and 10% potassium.
You can’t go wrong with a quality protein product from Gaspari Nutrition.
6. Muscle Egg – Egg White Protein Powder
MuscleEgg is a pretty catchy name for an awesome product. And their quality egg white protein powder contains pasteurized egg whites, and less than 2% of the following ingredients; natural flavors, medium-chain triglycerides, dextrose, and sucralose to name the main ingredients. It’s a tasty option too so you won’t have issues in that regard.
The ingredients include pasteurized egg whites, and less than 2% of artificial and natural flavors, caking agents, and sucralose.
Each serving contains 130 calories, 26g protein, 0g fat, 7g carbs, 4g sugar (1g added), 17% sodium, and 10% potassium.
And the powder is actually freeze-dried for a longer shelf life which is pretty cool!
7. Now Sports Egg White Protein Powder
Now is a brand you can trust for pretty much any nutritional supplement and their egg white powder have only one ingredient which you can probably guess… Egg whites.
A serving has 80 calories, 16g protein, 0g fat, <1g carbs, 0g fiber, 0g sugar, and 11% sodium. So, it has the lowest serving of calories out of the options on the list.
The product is also sport and informed-choice certified which means anyone can use it without worry.
8. Less Naked Egg White Protein
Less Naked is exactly what the name implies… there are few ingredients but not as minimal as the plain Naked products.
There are only four ingredients which include egg Whites from US farms, coconut sugar, vanilla and sunflower lecithin. And there are no artificial flavors, sweeteners, or colors.
A serving contains 140 calories, 25g protein, 0g fat, 1% carbs, 4g sugars, 16% sodium and 9% potassium.
This brand of nutritional supplements is definitely top-notch and one of the best in the game!
9. Bulk Supplements Egg White Protein Powder
Bulk Supplements egg white protein powder is super simple containing only egg white powder and nothing else! It’s a proven, tested supplement that will supply your protein needs and that’s pretty much it.
You’ll get all of the naturally-occurring amino acids that egg whites provide and it’s the perfect product to get in additional protein throughout the day.
Each serving has 113 calories, 25g protein, 0g fat, 1% carbs, 0 fiber, 0g sugar, and 15% sodium.
10. Judee’s Paleo Protein Egg White Powder
Judee’s Paleo egg white protein powder is another quality option with minimal ingredients (egg white powder and sunflower lecithin). And the powder is made in the USA from UEP-certified egg farmers.
You can bake, stir, or blend these whites into anything you please.
A serving has 100 calories, 20g protein, 0g carbs, 0g fat, 0g fiber, 0g sugar, and 13% sodium.
Egg White Nutritional Benefits
First off, eggs are an excellent source of protein and although the yolk is highly nutritious, egg whites are the focus here. Egg whites are a complete source of protein, containing all nine essential amino acids. But they’re also highly ranked for quality and digestibility. (1, 2)
Now, the average egg white contains about 4 grams of protein (whole egg contains 6), plus it has very few micronutrients, and fewer calories than a whole egg.
So, why would an egg white be an ideal protein source for supplementation?
Well, for one, it’s one of the best protein sources available and we know how essential this macronutrient is for muscle growth, weight management/loss, performance, and healthy bodily function. (3, 4)
And if we’re talking about a pure protein source, then the egg white is definitely the superior option. The white contains most of the protein found in one egg. Plus, it’s also cholesterol and fat-free.
Now, cholesterol and fat are good for you in healthy amounts and more recent studies have shown that cholesterol isn’t the evil villain we thought it was all along. However, certain “hypo-responders can experience raised blood levels. (5, 6)
So, if you have a family history of high cholesterol and heart disease, then egg whites are obviously the overall better option.
Not to mention, an egg white only has 17 calories, so if you’re more concerned about weight loss and calorie-counting, then you’ll really appreciate this quality source of protein.
Why Is Protein So Important for fitness Goals and Healthy Living?
Numerous studies have proven the importance of protein for building muscle, increasing strength, weight management, overall health, and many other benefits.
Sufficient intake is important for satiety which can help with weight loss and it prevents overeating if an adequate amount is consumed regularly. It also plays a role in preventing cravings, (even late ones). And this vital macronutrient has a natural thermogenic effect that is conducive to fat oxidation. (7, 8, 9)
The same source of research found that higher-protein, energy restriction diets are more beneficial than lower-protein, energy restriction diets for overall weight loss, fat mass loss, and preserving lean muscle mass.
While improved blood pressure, reduced triglycerides, and waist circumference were also noted. (11)
Protein is an obvious essential component for muscle hypertrophy, strength, and performance improvement according to countless studies. And it’s also very beneficial for aerobic and anaerobic power.
So this is very valuable information for individuals who want to get the most out of their supplementation when it comes to achieving fitness goals in a reasonable amount of time. You have to put in the work to reap the desired benefits!
How Much Protein Do I Need?
Protein intake requirements aren’t the same for everyone and how much you need on a daily basis really depends on your goals. Are you wanting to lose weight, gain muscle, or both? Or maybe you just want to live healthier and a good protein supplement will help you achieve that…
Well, the general daily recommendation for daily protein intake is 0.8 grams of protein per kilogram or .36 grams per pound of bodyweight. However, this would not be enough for someone who does intense weight training and is more active. (13)
“There’s a misunderstanding not only among the public, but also somewhat in our profession about the RDA,” said Nancy Rodriguez, who’s a registered dietitian and professor of nutritional science at the University of Connecticut in Storrs.
“People in general think we all eat too much protein.”
But this isn’t likely the case when consuming quality sources due to the obvious health benefits and again, if you’re putting in the hard work to reach your fitness goals.
One study concluded that 1.3-1.8 grams of protein spread out over 3-4 meals can maximize protein synthesis, while an upper range of 1.8-2.0 grams is advantageous for preventing muscle loss during caloric restriction periods with the goal of losing fat. (14)
But for an easier way to determine an effective recommended daily protein intake number for your own goals and ambitions, use our protein calculator which will tell you how much you need for fat loss, muscle “gainz,” or maintenance.
Safety Precautions/Egg Allergy
Egg white allergies are more common than having an allergy to the yolk. It’s also more common in children but most grow out of it due to a maturation of the digestive system. (15)
However, it is still an issue for many children and even adults so be careful to avoid if this is the case. Eggs are used in many products you may not think they’d be in so be sure to read food labels.
Protein supplementation doesn’t have to be monotonous as there are many options out there. Some you may like and some you may not but you’ll never know until you try.
So, we put together our list of egg white protein powder supplements because we wanted to offer you something different from the usual whey, isolate, and even plant-based protein powders.
Many of these contain plain egg whites and some are flavored so feel free to experiment. But just make sure to get in enough protein to support your gains!