Egg white protein powder doesn’t have the best reputation.
People often say it mixes poorly, tastes worse, and doesn’t stack up to whey or casein. And in some cases, they’re right—cheap products can be gritty and hard to stomach.
But the good ones aren’t.
The best egg white protein powders mix smoothly, taste clean, and deliver complete, highly bioavailable protein—perfect for supporting muscle growth, strength gain, and fat loss. They’re also free from lactose, soy, gluten, and anything else that might upset your stomach.
And that makes them an excellent option for many people looking to improve their health and fitness.
In this article, you’ll learn what egg white protein powder is, its pros and cons, and how to choose the right one for you.
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Key Takeaways
- Egg white protein powder is a dietary supplement made from egg albumen—the clear part of the egg, often referred to as the “egg white.”
- Egg white protein powder is a complete, dairy-free protein that’s naturally low in fat and carbs.
- It’s also naturally free from lactose, soy, and gluten, making it ideal for people with sensitive stomachs.
- Low-quality versions typically mix poorly and taste bad. The best egg white protein powders, on the other hand, mix well, taste good, and contain over 75% protein by weight.
- For a premium egg white protein powder made with antibiotic-free and hormone-free eggs and specially processed to taste good, dissolve quickly and easily in liquids, and contain at least 80% protein by weight, try Egg+.
Table of Contents
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What Is Egg White Protein Powder?
Egg white protein powder is a dietary supplement made from egg albumen—the clear part of the egg, often referred to as the “egg white.”
To make it, manufacturers crack chicken eggs, separate the whites from the yolks, then filter the whites to remove impurities and spray-dry them into a fine powder.
The resulting product typically contains 70-to-80% protein by weight, very little fat or carbohydrate, and no soy, gluten, or lactose.
Benefits of Egg White Protein Powder
Egg white protein doesn’t get as much attention as whey or casein, but it’s a fantastic option if you want a lean, complete, and easy-to-digest source of protein—especially if you’re avoiding dairy.
Here are some of the main reasons it’s worth considering:
Easy to Digest
One of the main advantages of egg white protein is how well it digests.
It scores a 1.0-to-1.04 on the Protein Digestibility-Corrected Amino Acid Score (PDCAAS)—a scale used to measure how efficiently your body can absorb and use the amino acids in a protein source.
A score of 1.0 is the highest possible (even though some proteins, like egg white, can technically score slightly above this), meaning egg white protein delivers all the essential amino acids in forms your body can readily use.
It’s also naturally soy-, gluten-, and lactose-free, which can make it easier on your stomach than other types of protein powder.
Rich in Essential Amino Acids
Egg white protein is a complete protein, meaning it contains all nine essential amino acids your body can’t make on its own. That includes the three branched-chain amino acids (BCAAs)—leucine, isoleucine, and valine—that play a major role in the muscle-building process.
This makes it a high-quality protein source, comparable with whey and casein.
Supports Muscle Growth and Fat Loss
Research shows that supplementation with egg white protein powder boosts muscle growth and strength when combined with strength training, and may also support fat loss and muscle retention while dieting.
For instance, in a study conducted by scientists at Waseda University, people who lifted weights and supplemented with egg protein powder gained significantly more muscle and strength than those who only trained or only supplemented.
Another study published in the journal Integrative Obesity and Diabetes showed that supplementing with egg protein powder helped overweight people snack less, experience fewer cravings, and maintain long-term fat loss without losing muscle.
Diet-Friendly
Egg white protein powder is low in calories, carbs, and fat, which makes it easy to fit into almost any macro setup—whether you’re cutting, lean bulking, or just trying to hit your daily protein target without overcomplicating things.
Downside of Egg White Protein Powder
The most common criticisms of egg white protein are:
- Poor mixability
- Offputting taste or smell
Specifically, people sometimes find that egg protein powder doesn’t mix as easily as dairy-based powders. It’s more prone to clumping and can form a gel-like layer in your shaker that coats your mouth when you drink it.
Then there’s the taste. Unflavored egg protein powders in particular can have a sulphuric smell and an eggy aftertaste.
These issues don’t usually affect the best egg protein powders on the market, but they’re common in cheaper ones—and they’re a big reason people tend to avoid egg protein altogether.
What to Look Out for in a Good Egg White Protein Powder
To ensure you get a top-notch egg protein powder, look out for the following:
- High Protein and Low Fat and Carb Content: Look for powders that are at least 75% protein by weight, with minimal fat and carbs. Low fat suggests the whites were properly separated from the yolks, and low carbs often indicates fewer additives.
- Good Mixability: Egg protein is notorious for clumping and feeling gritty, but some manufacturers use a process called agglomeration, where the powder is blended with ingredients like lecithin to improve solubility and texture. These powders mix more easily and drink smoother.
- Natural Flavoring: Because low-quality egg protein powders can have a strong aftertaste, flavoring matters. Naturally sweetened products tend to avoid the artificial or chemical taste that sometimes make things worse.
- Clean Sourcing: Choose products made from eggs that come from hormone- and antibiotic-free hens. These typically reflect higher animal welfare standards and better overall quality.
The Best Egg White Protein Powder
The best egg white protein powders contain at least 75% protein by weight, mix well, are naturally sweetened and flavored, and come from farms that use natural, responsible practices.
Egg+ checks all these boxes.
Egg+ is made with antibiotic- and hormone-free eggs and processed to deliver over 80% protein by weight with minimal fat and carbs. It’s also blended with sunflower lecithin to help it dissolve quickly in liquid without clumping or clotting.
And thanks to the addition of stevia, it has a clean, neutral flavor with a subtle sweetness.
Egg+ contains no added sugars, artificial sweeteners, flavors, food dyes, fillers, soy, or gluten. And it’s third-party tested in an accredited lab to certify that it contains no heavy metals, microbes, allergens, or other contaminants or banned substances.
If you want a premium egg white protein powder that tastes delicious, mixes well, and supports your health and fitness goals, try Egg+.
FAQ #1: Is egg white protein powder good for you
Yes—egg white protein powder is a complete and highly bioavailable source of protein. It contains all nine essential amino acids in meaningful amounts, digests easily, and fits into almost any diet thanks to its low calorie, fat, and carb content.
Unlike some other protein powders, it’s naturally free from lactose, soy, and gluten, which makes it a great option for people with dietary sensitivities.
And when it’s properly processed, it mixes well, tastes good, and supports muscle growth, strength gain, and fat loss—just like whey or casein.
FAQ #2: Is egg white powder better than whey?
No, egg white powder isn’t better than whey—both are excellent. Provided you get a high-quality egg white protein powder, both mix well, taste good, and effectively support muscle growth.
FAQ #3: Does egg white protein spike insulin?
No, egg white protein doesn’t “spike” insulin. Like all protein sources, egg whites trigger a mild insulin response—but because they contain virtually no carbs, their overall effect on blood sugar and insulin is minimal.
Scientific References +
- Matsuoka, Ryosuke, and Michihiro Sugano. “Health Functions of Egg Protein.” Foods, vol. 11, no. 15, 1 Jan. 2022, p. 2309, www.mdpi.com/2304-8158/11/15/2309, https://doi.org/10.3390/foods11152309. Accessed 6 Sept. 2022.
- KATO, Yushi, et al. “Chronic Effect of Light Resistance Exercise after Ingestion of a High-Protein Snack on Increase of Skeletal Muscle Mass and Strength in Young Adults.” Journal of Nutritional Science and Vitaminology, vol. 57, no. 3, 2011, pp. 233–238, https://doi.org/10.3177/jnsv.57.233. Accessed 9 Dec. 2020.
- “Purified Egg Protein Supplementation Has Beneficial Effects on Body Composition, Metabolism and Eating Behavior and Results in a More Sustained Weight Loss than Low Fat Diet.” Oatext.com, 2017, www.oatext.com/purified-egg-protein-supplementation-has-beneficial-effects-on-body-composition-metabolism-and-eating-behavior-and-results-in-a-more-sustained-weight-loss-than-low-fat-diet.php#Article. Accessed 5 June 2025.
