Egg white protein is a highly pure and complete source of protein that’s great as a part of a supplementation program for athletic performance or weight loss, especially if you follow a paleo, ketogenic, or low-carb diet.
Egg white protein is low in carbs, very high in protein, and since it’s derived from only the egg white and not the yoke, it is also free of fat and cholesterol.
Unlike dairy-derived proteins like whey and casein, it isn’t heavily processed, so it fits better into paleo diet plans. If you want all the advantages of egg white protein, you’ll want to check out our rankings of the best products on the market.
1. Judee’s Gluten Free Paleo Protein
Judee’s is a great choice if you want bulk egg white protein in large amounts. Their pasteurized egg white protein includes a small amount of natural soy lecithin, which helps it blend up easily in a shake or smoothie compared to other products with no emulsifiers.
It comes in bags of up to four pounds, so it is a particularly good pick if you go through a lot of protein on a regular basis. The resealable plastic bags are not as easy to work with as a plastic tub, but that’s about the only downside to this egg white protein powder, making it our top pick.
2. Julian Bakery Paleo Protein Egg White Protein
Julian Bakery makes a sweet-tasting egg white protein that’s free of soy and free of artificial additives. It’s a good product if you don’t like the taste of unflavored egg white protein, but don’t want artificial flavoring agents either.
This chocolate-flavored protein powder uses only cocoa powder, monk fruit extract, and natural chocolate flavors to improve its taste, and it blends or mixes up easily thanks to the sunflower lecithin. Of the flavored egg white proteins, this is one of the best.
3. Smart138 Egg White Protein
Smart 138 uses American-raised eggs and only one other ingredient (sunflower lecithin, for easy blending) to make this egg white protein powder.
It’s an excellent choice if you just want pure and unadulterated egg white protein that’s not flavored, but will mix up easily into a smoothie or shake. The lack of flavoring means that it will go well with fruit smoothies or other mixes that already have their own flavors included.
4. Anthony’s Egg White Protein Powder
Made in America and certified gluten-free, Anthony’s Egg White Protein Powder is a popular option among people who substitute egg white protein in for eggs in standard recipes thanks to its purity and lack of any additional ingredients.
The lack of an emulsifier means that it won’t blend up quite as easily in a protein shake or a smoothie, and it’s not the best choice if you don’t like the fairly bland taste of plain egg white protein, but aside from that, it’s still a favorite.
5. Source Nutrition Egg White Protein
Formulated for athletes in training who want a good-tasting egg white protein source that’s easy to blend into a shake or smoothie, Source Nutrition makes an egg white protein that’s flavored with cocoa powder and includes a high-tech creamer blend.
This results in a smooth and frothy shake, even when mixed into nothing but water. It’s a bit too sweet for some people, but the stevia and luo han guo make it an excellent sugar-free protein source if you’ve got a sweet tooth.
6. Now Sports Egg White Protein
Now Sports has a pretty solid egg white protein that is pure and pasteurized. It’s been vetted by third-party labs to ensure that it’s free of banned substances in NCAA and professional sports, so it’s a good choice for serious athletes who need to be sure their supplements come from vetted sources.
It may not be the best choice if you don’t like the taste of plain egg white protein, but if not, it’s a good pick.
7. MRM Natural Egg White Protein
MRM makes an egg white protein powder that’s a good balance between purity and usability. It’s flavored with natural vanilla flavor, stevia, and monk fruit extract, while including a couple of emulsifiers to make blending into a shake easier.
Unlike many other competitors, it also includes digestive enzymes to help with absorption. These extras do make the protein content somewhat lower per serving, however, so that’s a trade off you’ll have to live with if you go with this egg white protein powder.
8. BulkSupplements Egg White Paleo Protein Powder
BulkSupplements is usually a good source for large amounts of pure and simple protein powders.
While this is also the case with their egg white protein powder, other manufacturers have a leg up when it comes to verifying the source of the eggs used and providing small amounts of emulsifier to make the protein easier to blend up.
Still, if you just want pure egg white protein with zero additives in large amounts, BulkSupplements is the way to go.
9. Less Naked Egg
Less Naked Egg is a naturally flavored egg white protein that uses only natural flavoring and coconut sugar as a sweetener.
While this does mean that this protein powder is free of any non-caloric sweeteners, the coconut sugar does give it a significant amount of carbohydrates compared to other egg white protein powders.
While it’s only got four grams of sugar and eight grams of carbohydrates per 25 grams of protein, this might be enough to put off strict low carb, low sugar, and ketogenic diet adherents.
10. Jay Robb Egg White Protein
Weight loss guru Jay Robb has a very popular line of egg white protein that’s well-liked for its sweet, frothy taste. The downside is that it uses xylitol, a sugar alcohol, as one of its non-caloric sweetening agents.
Like other sugar alcohols, xylitol can cause digestive issues in some people, especially when consumed in large amounts.
Some users also have problems getting the zipper-top bag to stay closed, which could result in the protein powder being exposed to the air (not to mention the more practical issue of spills).
Egg white protein benefits and side effects
Among people looking for natural, unprocessed, low-carb protein that’s keto and paleo friendly, egg white protein is a very popular choice. Its protein content is high, and unlike whey protein, it is not highly processed.
It’s low in fat, cholesterol, carbs, and sugar, thanks to the fact that the protein is derived exclusively from the egg whites.
Because it comes from an animal source, it provides a complete amino acid profile too. For these reasons, it’s a particularly effective source of protein when you are trying to lose weight.
Egg white protein can increase your metabolic expenditure. Highly concentrated protein has a powerful thermogenic effect on your body: after consuming a meal high in protein, your baseline metabolic rate increases substantially, meaning you burn more calories even at rest.
One study published by researchers at Arizona State University East in 2002 compared the relative increase in caloric expenditure after a high protein diet or a high carbohydrate diet (1).
Using a group of female subjects, the researchers tested the effects of a day-long series of high protein meals versus a day-long series of high carbohydrate/low-fat meals. All of the subjects completed both diets, in random order, to prevent any within-subject differences from affecting the results.
The researchers found that the high protein diet resulted in a post-meal caloric expenditure increase that was twice as high as the increase from the high carbohydrate/low fat diet.
As a complete amino acid source, egg white protein is more effective at burning calories than plant-based proteins. According to research published in the American Journal of Clinical Nutrition, animal sources of protein results in a more potent thermogenic effect compared to a similar amount of protein from a plant source (2).
The authors propose that this has to do with the quality and balance of the amino acids contained in the protein source. Because animal based proteins contain a balance of all of the essential amino acids, they appear to result in greater energy expenditure increases than plant based proteins, even when the total amount of protein consumed is the same.
Egg white protein can help you burn fat. A review article published by Margriet S. Westerterp-Plantenga at Maastricht University in the Netherlands examined some of the biological mechanisms behind the increase in energy expenditure that follows intake of a protein supplement (3).
One of these is an increase in short-term fat oxidation; the body appears to burn more fat following a high protein meal, thanks to changes in circulating hormone levels that occur after a high protein meal. These benefits apply even when you are just trying to maintain your current weight instead of losing more weight.
According to Westerterp-Plantenga, studies on weight loss maintenance show that intake of foods high in protein results in a muscle-sparing and fat-targeted metabolism.
In other words, when your body needs to burn energy, it goes after fat cells and spares muscle cells. This is great, because it means that you’re not only bringing the number on the scale down; you are shifting your body composition towards more muscle and less fat.
Egg protein in the morning can help you eat fewer calories later in the day. In addition to helping burn more calories, a highly concentrated source of protein can help you take in less energy as well, assuming you consume it fairly early in the day.
One of the other remarkable biological effects of protein is its ability to induce a feeling nutritionists call satiety, which is the “full” feeling after a large meal.
This pushes off hunger and makes you eat fewer calories at your next meal. A clever study published in 2000 by researchers at the University of Surrey studied the effect of progressively higher dietary protein intake on the self-reported appetite of a group of experimental subjects (4).
The authors found an inverse relationship between dietary protein intake and levels of hunger, i.e. more protein means less hunger—even when your overall caloric intake is the same.
Of course, to reap these benefits you should be consuming protein early in the day, so it results in less caloric intake at your subsequent meals.
Since egg white protein is derived directly from egg whites, with only a minimal amount of processing (it’s heated slightly to pasteurize it, then sprayed to powderize the liquid), egg white protein powder are just as safe as egg whites themselves.
Obviously, if you are allergic to eggs, you shouldn’t be eating egg white protein either, but aside from this, there are very few restrictions on who can take egg white protein powder.
Compared to other sources of protein, they are somewhat higher in sodium, so if you are sharply restricting your dietary sodium intake, you may want to check out other protein powders, but egg white protein is a great choice for just about anyone else.
If you are an athlete in training, you should aim for 1.2 to 1.8 grams of protein per kilogram of body mass per day.
Endurance athletes can stick to the low end of that range, while strength, speed, and power athletes should be on the high end. This is according to research by Peter Lemon, an exercise physiologist at Kent State University (5).
For weight loss and weight loss maintenance, supplementing your usual diet with at least 50 grams of additional seems to be the best course of action.
This increases your baseline metabolic rate and helps you eat fewer calories later in the day (assuming you take it in the morning or early afternoon).
Egg white protein is an excellent source of protein that has a complete amino acid profile, is low in sugar and carbohydrates, and is minimally processed, which makes it a great candidate for people on a ketogenic, low carb, or paleo diet.
Egg white protein powder can help you burn fat, increase your metabolic rate, and feel more full, which leads to more caloric expenditure and less caloric intake.
On top of that, it shifts your body’s energy preferences towards fat and away from muscle, leading to a leaner and more athletic physique.