Eggs are certainly not an insider tip as a source of protein. However, egg white, in addition to all other protein shakes and many possible protein-containing foods, has faded into the background in recent years. Especially in the protein powder segment, it has been displaced into the niche by Whey Protein & Co.
In my opinion, this should not be the case, since the egg itself, as well as the protein powder from the egg, has some advantages. Therefore, in this article I want to consider both the egg as a source of protein and the protein concentrate from the egg, the so-called egg white powder.
Time to roll the good old egg out of its dark existence.
Why egg white?
There is no doubt that the macronutrient protein is named after the white or transparent part of the egg. Historically, the egg was one of the few really good sources of protein, but for most it was much easier and cheaper to get more of it than meat.
But even today, the egg still has many advantages over known alternatives as a protein source. Thus, it is very well tolerated, of extremely high quality, still very cheap, and very versatile. Due to its rather neutral flavor, it can be used for almost all sweet and savory dishes.
How much protein is in an egg?
A medium-sized whole egg (about 55 g) contains about 6.5 g of protein. It contains about 5 grams of fat.
The egg white of such an egg (about 33 g) contains about 3.7 g of protein and does not contain fat.
This means that egg yolk actually contains a little more protein. However, protein has significantly fewer calories. Egg yolk, on the other hand, also contains more valuable trace minerals such as Calcium, selenium, iron and vitamins B, D and K.
If you want to lose weight through a calorie deficit and want to define muscle, then pure protein may be the best choice. I personally would never throw away an egg yolk. Either I use a whole egg or I buy pure egg white directly.
How high is the protein in the egg?
Egg white is a very high quality protein. It is very similar to the spectrum of human proteins and therefore can be easily absorbed and used by the body.
How high a high quality protein is is also indicated based on its biological value. Egg white has a value of 100 for a good reason. For a long time, it was the protein with the highest known value for the human body. Only whey protein is now slightly taller than an egg at 104.
The protein composition of amino acids and especially the composition of the essential amino acids contained play a decisive role in this biological value.
Egg white in protein powder
For the ambitious athlete, protein needs should be met as conveniently as possible. The protein shake is just part of it. Why not take advantage of the benefits of egg white here too? Incidentally, this is often referred to here as egg white or egg albumin.
How does an egg become egg white powder?
Egg Protein Powder is made from egg whites that are spray dried, crushed, and pasteurized. As a result, the protein is retained in its natural form and also retains its high bioavailability. At the same time, it will take a very long time.
Typically, egg white is then freed from sulfur and sodium by filtration, and the fat and carbohydrate content is further reduced.
Benefits of Egg White Protein Powder
Egg white has numerous benefits as a protein powder. These include:
- Very high protein content (over 80%)
- (almost) no fat or carbs
- very long service life
- easy to transport
- flexible use
Why is whey or egg white better?
Whey protein is currently the undisputed winner in the market for protein shakes. Whey concentrate, in particular, is unmatched in terms of market share for other protein powders. For this reason, I would like to compare the two types of protein and show you the advantages and disadvantages of egg white versus whey.
Benefits of egg white over whey:
- free of carbohydrates and fats
- deferred write
- longer satiety
- Free of lactose and milk protein (allergens)
- Does not accumulate water in the body
This last point, in particular, is an important argument as to why egg white is so popular among professional bodybuilders.
Disadvantages of egg white versus whey:
- minimum biological value
- Writing a little slower
- slightly higher price
By the way, the recording is a little slower, but still fast enough for a post-workout shake right after workout.
Anyone Expecting Something From Cholesterol: By the way, there is nothing to say about the constant rumor that eggs are bad for cholesterol levels. There is no evidence that eating eggs will increase it. In fact, there are some indications that the lecithin it contains may actually lower cholesterol levels.
My recommendations for egg whites
After reading this, you might be asking where and in what form should you buy egg white. If I don’t get my fresh eggs from the market or the supermarket and use them whole, I will order my egg white online.
Below, I would like to give you product recommendations for egg white, bottled egg white and ready-to-drink egg white shakes.
Egg White Powder
With my protein powders, I always try to get my products as pure as possible and with few (unnecessary) additives. XXL-Nutrition Egg Protein is pure egg albumin. There are no additives in the tasteless version. In this version, it also contains no fat or carbohydrates.
This is why I have ordered this multiple times. With my royal taste * I can come up with the taste that I most want at any time. You can also use the powder much more flexibly, without your own taste.
Egg white from a bottle
I find pasteurized egg white in a bottle extremely beneficial for cooking calories and baking in a diet. It’s also much longer than fresh eggs and then slightly more suitable for many kitchen uses. Personally, I often don’t feel like touching the powder.
My tip: a practically fat-free omelet with ham, tomatoes and basil!
Ready cocktails NovoX
True, I’m not a big fan of ready-to-drink cocktails from a bottle or tetrapak. However, as a busy professional, I understand that this can be a very attractive option for many. If cocktails have such good nutritional value (60g of protein per drink!) And still taste as delicious as novo-X, then they are definitely worth a try.
Before the first try, I was skeptical about the taste of the fruit. In fact, the fruity aromas are especially delicious.
Your conclusion about egg white
As you can see, egg protein should not be underestimated. Egg white also has a reason to exist as the basis for a protein powder as it has some advantages over other common protein options like whey and casein. It’s best to try how and where it fits well into your diet.
In the end, there are different ways to benefit from egg whites.
If you’re still thinking about taking too much protein or how much you need, I recommend my article on protein deficiency.
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And don’t forget: your health is your health.