Egg white protein

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What is it

Egg white protein is derived from the albumen (white) of chicken eggs, dehydrated and powdered for supplement use. It provides a complete, highly bioavailable protein with one of the best amino acid scores of any food protein.

How it works

Egg white protein has historically been the reference standard for amino acid quality, with a biological value (BV) of 100. Its protein digestibility-corrected amino acid score (PDCAAS) is 1.0, the highest possible value, meaning all essential amino acids are present in sufficient quantities for human needs. The main proteins in egg white are ovalbumin (about 54 percent), conalbumin (12 percent), ovomucoid (11 percent), and lysozyme (3.5 percent). These proteins are well digested and provide a complete amino acid profile with substantial leucine and other branched-chain amino acids. Egg white protein is fat-free, cholesterol-free, and lactose-free, making it an option for people avoiding dairy or animal fats. The digestion rate is intermediate between whey and casein, providing a moderate release of amino acids. Pasteurization is important because raw egg whites can carry Salmonella and contain avidin, which binds biotin and can cause biotin deficiency at high intake. Commercial egg white protein powders are pasteurized to eliminate these concerns.

Evidence for 4 uses

AI-assisted evidence assessment — talk to your doctor before relying on any single supplement.

High-quality protein supplementation

Grade A

Strong evidence

Egg white protein is a complete, highly bioavailable protein with the highest possible PDCAAS score. It effectively supports general protein needs and tissue maintenance.

Muscle protein synthesis

Grade A

Strong evidence

Egg protein contains substantial leucine and other branched-chain amino acids, effectively stimulating muscle protein synthesis when consumed in adequate doses (20 to 30 g) post-exercise or with meals.

Dairy-free protein source

Grade B

Good evidence

For people with milk allergy, lactose intolerance, or who simply prefer to avoid dairy, egg white protein offers an animal-based alternative with high biological value.

Low-fat, low-carbohydrate protein source

Grade B

Good evidence

Egg white protein is essentially pure protein, useful in ketogenic, low-fat, or other restricted diets where carbohydrate and fat content of food protein sources matters.

3 commercial forms

Egg white protein powder

Pasteurized, dehydrated egg whites; high purity protein.

Standard supplement form. Typically unflavored or flavored, with very low fat and carbohydrate content. Mixes into shakes and recipes.

Liquid pasteurized egg whites

Whole-food form; pasteurized for safety.

Carton liquid egg whites available in grocery stores. Can be cooked, drunk after pasteurization, or used in shakes. Less concentrated than powder per volume.

Whole eggs

Provides yolk nutrients (fat-soluble vitamins, choline) along with protein.

Eating whole eggs provides additional nutrients beyond protein, including vitamin D, B12, choline, and lutein. Recent research suggests whole eggs may support muscle protein synthesis better than equivalent egg whites alone.

Dosage

There is no RDA. General protein RDA is 0.8 g/kg body weight daily. Egg white protein servings are typically 20 to 30 g of powder, providing approximately 18 to 25 g of protein. The powder is highly concentrated (often 80 to 90 percent protein by weight).

When and how to take it

Egg white protein can be consumed any time of day. Its intermediate digestion rate (slower than whey, faster than casein) makes it versatile for post-workout, between-meal, or pre-sleep use. The protein is water-soluble, so fat is not needed for absorption.

Food sources

FoodAmount%DV
Egg white (1 large)33 g—
Egg white protein powder30 g—
Whole egg (1 large)50 g—
Liquid egg whites1/2 cup—

Safety

Pasteurized egg white protein is well tolerated. Egg allergy is the main concern, and people with egg allergy must avoid it entirely. Reactions can be severe. Some people experience digestive bloating or gas, particularly with higher doses. Raw egg whites should never be used due to Salmonella risk and avidin content.

Who should be cautious

People with egg allergy must avoid egg white protein. Those with kidney disease should discuss overall protein intake with a clinician. People with rare biotin deficiency or who consume substantial raw egg whites should be aware of avidin's biotin-binding effects (a non-issue with pasteurized commercial products). Vegans avoid all egg-derived proteins.

Interactions

Egg white protein has no major known drug interactions. Like other proteins, it may modestly slow absorption of some medications if taken at the same time. The protein content does not significantly interact with most drug classes.

Frequently asked questions

Is egg white protein better than whey?⌄

Both are high-quality complete proteins with similar PDCAAS scores. Whey digests faster and has higher leucine per gram. Egg white digests at an intermediate rate. The 'better' choice depends on dietary restrictions and preferences.

Can I drink raw egg whites?⌄

No. Raw egg whites can carry Salmonella, causing food poisoning. They also contain avidin, which binds biotin and can lead to deficiency over time. Use only pasteurized egg whites or commercial egg white protein powders.

Does egg white protein contain cholesterol?⌄

No. All cholesterol in eggs is in the yolk. Egg white protein is essentially cholesterol-free and very low in fat.

Why is egg white protein often more expensive than whey?⌄

Production costs are higher because pasteurization, drying, and processing of egg whites is more complex than whey, which is a byproduct of cheese making. The price reflects production economics rather than nutritional superiority.

Will egg white protein work post-workout?⌄

Yes. With 20 to 30 g per serving, egg white protein provides sufficient leucine and total protein to support post-workout muscle protein synthesis.

References

  • Egg White Protein (Wikidata) — Wikidata link
  • Egg White Protein (ChEBI) — ChEBI link

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Disclaimer: These statements have not been evaluated by the FDA. This page is educational, not a substitute for personalized medical advice. Evidence grades are AI-assisted assessments — talk to your doctor before starting any new supplement, especially if you're pregnant, breastfeeding, on medications, or managing a chronic condition.