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Why has egg protein been used as a nutritional reference?
Before whey, before soy isolates, it was the egg that served as the standard. When nutritionists sought to compare the quality of dietary proteins in the mid-20th century, they took the whole egg as a reference and conventionally assigned it a biological value of 100: all others were rated in comparison to it. Methods have changed since then — PDCAAS then DIAAS measure the digestibility of each amino acid rather than overall nitrogen retention — but the result hasn't changed: the egg remains among the leaders, alongside dairy proteins.
What is sold as powdered egg protein is almost always dehydrated egg white, not whole egg. The white is composed of nearly 90% water; the rest is almost exclusively protein — mainly ovalbumin, then ovotransferrin, ovomucoid, and lysozyme. No significant carbohydrates, no fats: these are in the yolk. Dried, it yields a powder typically containing 80 to 86% protein per 100g.
For whom is egg protein truly beneficial?
For a specific situation, and it’s best to say it upfront: if you digest milk well, a concentrated whey will do the same job for less money. Egg protein finds its place elsewhere.
You don't tolerate whey but don't want plant-based options. This is the main use case. Egg protein contains neither lactose nor cow's milk proteins, which immediately resolves the two reasons for abandoning whey: digestive discomfort related to residual lactose and allergy to dairy proteins. And unlike pea powder, it provides a complete amino acid profile without needing to be mixed with another source.
You are looking for an intermediate absorption rate. Whey is absorbed quickly, casein slowly; egg white falls in between, which is suitable for an afternoon snack. This difference remains secondary compared to the total protein intake for the day, but it exists.
You cook. The powder rehydrates, whips into meringue, and integrates into preparations where whey would coagulate — although, for daily culinary use, pasteurized liquid egg white remains more practical and cheaper per gram of protein.
What about taste, solubility, and price?
Three points where it falls behind whey, and it's important to know them before buying.
The taste carries a characteristic sulfuric note, subtle but recognizable, coming from the sulfur-containing amino acids in the white. Flavored versions mask it well, unflavored ones much less so; intense flavors work better than vanilla.
Solubility is the real weakness. Egg white is a foaming agent: when shaken vigorously, it produces abundant foam that takes time to dissipate. Mix with a spoon rather than a shaker, or let it sit for two to three minutes, and dilute with around 300 to 400 ml of liquid.
The price is structurally higher than whey: whey is a byproduct of the cheese industry, massively available, while dehydrated egg white requires breaking, separating, desugaring, and spray-drying a raw material otherwise sold as is. Compare by kilogram of protein, not by kilogram of powder.
What dosage, and what precautions?
One serving provides 20 to 25g of protein. ANSES recommends 0.83g of protein per kilogram of body weight per day for healthy adults; usual guidelines in sports nutrition place bodybuilders around 1.6 to 2g per kilogram. A 75kg individual would therefore aim for 120 to 150g per day, including food, in 25 to 30g servings. The powder only makes up for what's missing.
Egg allergy is an absolute contraindication: it relates to the proteins in the white, precisely those found in the powder. This is not an intolerance to be managed on a case-by-case basis but a major food allergy, which completely excludes this product range.
Two useful clarifications. Raw egg white contains avidin, which binds to biotin and prevents its absorption; heat denatures it, and commercial powders and liquid whites are pasteurized, which resolves the issue. Finally, a high protein intake requires medical advice in cases of known kidney or liver insufficiency, pregnancy, breastfeeding, or chronic illness.
Frequently asked questions
What is egg protein?
Pasteurized and then dehydrated egg white, reduced to powder. As egg white is composed of nearly 90% water and the rest is almost exclusively protein, drying yields a powder typically containing 80 to 86% protein, with no significant fats or carbohydrates. It's not whole egg: the yolk, which contains fats and most vitamins, is not included. Its amino acid profile is complete, placing it at the same level as dairy proteins and above any single plant source.
How much protein does an egg contain?
A medium-sized egg (M), weighing approximately 50g without the shell, provides around 6 to 6.5g of protein. The distribution is often surprising: the heavier white provides a little more than half, and the yolk provides the rest despite its smaller volume — it is more concentrated, but it also carries almost all the fats. A single white provides about 3.5g of protein with zero fat. Exact values for raw, hard-boiled, fried, or scrambled eggs can be found in the ANSES Ciqual table.
Which part of the egg contains protein?
Both, contrary to a stubborn misconception. The white provides a little more than half in absolute terms, because it weighs more — about 33g compared to 17g for the yolk. But the yolk is more concentrated: about 16g of protein per 100g, compared to 11g for the white. What truly differentiates the two are fats and micronutrients: all fats, fat-soluble vitamins A, D, E, and K, choline, and lutein are found in the yolk. The white, on the other hand, is protein and water, nothing else.
What is the name of the egg white protein?
There isn't just one, but several, and the main one is ovalbumin: it represents about 54% of the proteins in the white. Following are ovotransferrin (12 to 13%), which binds iron, ovomucoid (11%), lysozyme (3.5%), an enzyme with antibacterial properties, and avidin, present in very small quantities but often cited because it binds to biotin — cooking and pasteurization denature it. It is ovalbumin that explains the culinary behavior of egg white: it coagulates with heat and traps air when beaten into a meringue.
Why eat only egg white?
For one rational reason: to get protein without the calories from the yolk. Three egg whites provide about 10g of protein for 50 kcal, whereas three whole eggs provide 19g for 210 kcal. During a cutting phase, when every calorie counts, this is a defensible trade-off. Outside of this case, discarding the yolk means depriving oneself of the richest part of the egg: vitamins A, D, E, and K, choline, lutein, and almost half the protein. The old distrust of dietary cholesterol, which long justified this practice, has been largely revised by health authorities: in most people, it has little influence on blood cholesterol levels. If you have a known lipid problem, it is up to your doctor to judge, not a web page.
Is it good to eat eggs every day?
For a healthy adult, daily consumption of one to two eggs fits easily into a balanced diet: it is an inexpensive and micronutrient-dense source of complete protein. The historical fear associated with egg cholesterol has been largely re-evaluated, as dietary cholesterol intake has little influence on blood cholesterol levels in the majority of people. Two honest nuances nonetheless: a minority of people are more sensitive to it, and specific situations — familial hypercholesterolemia, diabetes, cardiovascular disease — require individualized medical advice. It is not up to a sports nutrition store to decide this question.
Do eggs make you gain weight?
No, no more than any other food: it's the total daily caloric intake that determines this. A hard-boiled egg weighs about 70 kcal, a fried egg more due to cooking fat — this is often where the difference lies, and a cooking spray saves a good hundred kilocalories per pan. On the contrary, eggs are among the most satiating foods per calorie, which makes them useful during a weight loss period.
How much protein per day?
ANSES recommends 0.83g per kilogram of body weight per day for healthy adults. Usual guidelines in sports nutrition place bodybuilders between 1.6 and 2g per kilogram: 120 to 150g per day for a 75kg person, including food. Divided into three to four servings of 25 to 30g, this represents, for example, four eggs for breakfast, a portion of meat or fish with each meal, and a dose of powder — the latter only serving to bridge the gap, never to replace meals.
Is egg protein better than whey?
No. Both are complete proteins of very good quality and, with equivalent total intake, the result on muscle mass is comparable. Whey retains a slight advantage in leucine content, the amino acid that triggers protein synthesis, as well as in solubility and price. Egg protein has only one decisive advantage, and it is categorical: no lactose, no milk proteins.
Does it contain lactose?
None. Lactose is milk sugar; it does not exist in eggs, regardless of brand or process. A pure egg white powder is therefore suitable for even significant lactose intolerance, without the need for digestive enzymes. However, always check the ingredient list: some mixed formulas combine egg and dairy proteins, and these reintroduce the problem.
What are the disadvantages of egg protein?
Three, and it's best to know them before buying a tub. First, the price, structurally higher than whey: whey is a cheese byproduct available in mass, dehydrated egg white is a raw material otherwise sold as is. Second, solubility: egg white is a foaming agent, and a vigorously shaken shaker produces abundant foam that takes time to dissipate — mix with a spoon or let it sit for two minutes. Finally, the taste, with a subtle but recognizable sulfuric note, better masked by an intense flavor than by vanilla. To this is added an absolute contraindication, which is not a disadvantage but an exclusion: egg allergy.
Powder or liquid egg white: which to choose?
It depends on the use. Pasteurized liquid egg white is generally cheaper per gram of protein and more suitable for cooking. The powder can be stored at room temperature, transported, and measured to the gram. For on-the-go intake, the powder; for cooking, the liquid.
Can it be mixed with whey?
Nothing prevents it, and some multi-source formulas already do. The benefit remains limited: mixing two already complete proteins does not create any complementarity, unlike plant proteins, where combining corrects a limiting amino acid. Mix for taste or texture, not expecting a nutritional gain.
Does it make you gain or lose weight?
Neither. Egg white powder provides protein with very few calories, almost no carbohydrates, and no fats, which makes it useful for weight loss to maintain a deficit without sacrificing protein intake. But it's the caloric deficit that leads to weight loss, not the powder. During mass gain, it is, on the contrary, too low in calories to be a good isolated choice.
Where to buy egg protein?
It is a niche product, not found in supermarkets: it is available in specialized sports nutrition stores and online. Two checks before buying. First, the ingredient list: some powders presented as "egg" are actually mixtures containing dairy proteins, which negates the product's main benefit if you buy it to avoid milk. Second, the price per kilogram of protein, to honestly compare with whey and liquid egg white. Our references are available online, shipped throughout France and Europe, and in-store in Vendargues, about ten minutes from Montpellier, with pickup within two hours.
What brands do we offer?
Our selection includes powders that display their protein content per 100g and whose ingredient list is short, without disguised mixtures with dairy proteins. This includes Per4M and Nutrimuscle. Ready-to-use pasteurized whites are in the liquid egg white section, and all our powders, across all categories, are in the protein section — our sports nutrition guide positions them relative to each other.
Need advice near Montpellier?
Egg protein is a niche product, and it's for such products that a face-to-face discussion saves time. Our store in Vendargues, about ten minutes from Montpellier, allows you to check an ingredient list and compare the price per gram of protein with whey or liquid egg white. We also ship everywhere in France and Europe.
Sources: ANSES for protein nutritional references; Ciqual for the composition of egg, white, and yolk; EFSA for authorized claims related to proteins.
To learn more: our guide to egg white protein.
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Why has egg protein been used as a nutritional reference?
Before whey, before soy isolates, it was the egg that served as the standard. When nutritionists sought to compare the quality of dietary proteins in the mid-20th century, they took the whole egg as a reference and conventionally assigned it a biological value of 100: all others were rated in comparison to it. Methods have changed since then — PDCAAS then DIAAS measure the digestibility of each amino acid rather than overall nitrogen retention — but the result hasn't changed: the egg remains among the leaders, alongside dairy proteins.
What is sold as powdered egg protein is almost always dehydrated egg white, not whole egg. The white is composed of nearly 90% water; the rest is almost exclusively protein — mainly ovalbumin, then ovotransferrin, ovomucoid, and lysozyme. No significant carbohydrates, no fats: these are in the yolk. Dried, it yields a powder typically containing 80 to 86% protein per 100g.
For whom is egg protein truly beneficial?
For a specific situation, and it’s best to say it upfront: if you digest milk well, a concentrated whey will do the same job for less money. Egg protein finds its place elsewhere.
You don't tolerate whey but don't want plant-based options. This is the main use case. Egg protein contains neither lactose nor cow's milk proteins, which immediately resolves the two reasons for abandoning whey: digestive discomfort related to residual lactose and allergy to dairy proteins. And unlike pea powder, it provides a complete amino acid profile without needing to be mixed with another source.
You are looking for an intermediate absorption rate. Whey is absorbed quickly, casein slowly; egg white falls in between, which is suitable for an afternoon snack. This difference remains secondary compared to the total protein intake for the day, but it exists.
You cook. The powder rehydrates, whips into meringue, and integrates into preparations where whey would coagulate — although, for daily culinary use, pasteurized liquid egg white remains more practical and cheaper per gram of protein.
What about taste, solubility, and price?
Three points where it falls behind whey, and it's important to know them before buying.
The taste carries a characteristic sulfuric note, subtle but recognizable, coming from the sulfur-containing amino acids in the white. Flavored versions mask it well, unflavored ones much less so; intense flavors work better than vanilla.
Solubility is the real weakness. Egg white is a foaming agent: when shaken vigorously, it produces abundant foam that takes time to dissipate. Mix with a spoon rather than a shaker, or let it sit for two to three minutes, and dilute with around 300 to 400 ml of liquid.
The price is structurally higher than whey: whey is a byproduct of the cheese industry, massively available, while dehydrated egg white requires breaking, separating, desugaring, and spray-drying a raw material otherwise sold as is. Compare by kilogram of protein, not by kilogram of powder.
What dosage, and what precautions?
One serving provides 20 to 25g of protein. ANSES recommends 0.83g of protein per kilogram of body weight per day for healthy adults; usual guidelines in sports nutrition place bodybuilders around 1.6 to 2g per kilogram. A 75kg individual would therefore aim for 120 to 150g per day, including food, in 25 to 30g servings. The powder only makes up for what's missing.
Egg allergy is an absolute contraindication: it relates to the proteins in the white, precisely those found in the powder. This is not an intolerance to be managed on a case-by-case basis but a major food allergy, which completely excludes this product range.
Two useful clarifications. Raw egg white contains avidin, which binds to biotin and prevents its absorption; heat denatures it, and commercial powders and liquid whites are pasteurized, which resolves the issue. Finally, a high protein intake requires medical advice in cases of known kidney or liver insufficiency, pregnancy, breastfeeding, or chronic illness.
Frequently asked questions
What is egg protein?
Pasteurized and then dehydrated egg white, reduced to powder. As egg white is composed of nearly 90% water and the rest is almost exclusively protein, drying yields a powder typically containing 80 to 86% protein, with no significant fats or carbohydrates. It's not whole egg: the yolk, which contains fats and most vitamins, is not included. Its amino acid profile is complete, placing it at the same level as dairy proteins and above any single plant source.
How much protein does an egg contain?
A medium-sized egg (M), weighing approximately 50g without the shell, provides around 6 to 6.5g of protein. The distribution is often surprising: the heavier white provides a little more than half, and the yolk provides the rest despite its smaller volume — it is more concentrated, but it also carries almost all the fats. A single white provides about 3.5g of protein with zero fat. Exact values for raw, hard-boiled, fried, or scrambled eggs can be found in the ANSES Ciqual table.
Which part of the egg contains protein?
Both, contrary to a stubborn misconception. The white provides a little more than half in absolute terms, because it weighs more — about 33g compared to 17g for the yolk. But the yolk is more concentrated: about 16g of protein per 100g, compared to 11g for the white. What truly differentiates the two are fats and micronutrients: all fats, fat-soluble vitamins A, D, E, and K, choline, and lutein are found in the yolk. The white, on the other hand, is protein and water, nothing else.
What is the name of the egg white protein?
There isn't just one, but several, and the main one is ovalbumin: it represents about 54% of the proteins in the white. Following are ovotransferrin (12 to 13%), which binds iron, ovomucoid (11%), lysozyme (3.5%), an enzyme with antibacterial properties, and avidin, present in very small quantities but often cited because it binds to biotin — cooking and pasteurization denature it. It is ovalbumin that explains the culinary behavior of egg white: it coagulates with heat and traps air when beaten into a meringue.
Why eat only egg white?
For one rational reason: to get protein without the calories from the yolk. Three egg whites provide about 10g of protein for 50 kcal, whereas three whole eggs provide 19g for 210 kcal. During a cutting phase, when every calorie counts, this is a defensible trade-off. Outside of this case, discarding the yolk means depriving oneself of the richest part of the egg: vitamins A, D, E, and K, choline, lutein, and almost half the protein. The old distrust of dietary cholesterol, which long justified this practice, has been largely revised by health authorities: in most people, it has little influence on blood cholesterol levels. If you have a known lipid problem, it is up to your doctor to judge, not a web page.
Is it good to eat eggs every day?
For a healthy adult, daily consumption of one to two eggs fits easily into a balanced diet: it is an inexpensive and micronutrient-dense source of complete protein. The historical fear associated with egg cholesterol has been largely re-evaluated, as dietary cholesterol intake has little influence on blood cholesterol levels in the majority of people. Two honest nuances nonetheless: a minority of people are more sensitive to it, and specific situations — familial hypercholesterolemia, diabetes, cardiovascular disease — require individualized medical advice. It is not up to a sports nutrition store to decide this question.
Do eggs make you gain weight?
No, no more than any other food: it's the total daily caloric intake that determines this. A hard-boiled egg weighs about 70 kcal, a fried egg more due to cooking fat — this is often where the difference lies, and a cooking spray saves a good hundred kilocalories per pan. On the contrary, eggs are among the most satiating foods per calorie, which makes them useful during a weight loss period.
How much protein per day?
ANSES recommends 0.83g per kilogram of body weight per day for healthy adults. Usual guidelines in sports nutrition place bodybuilders between 1.6 and 2g per kilogram: 120 to 150g per day for a 75kg person, including food. Divided into three to four servings of 25 to 30g, this represents, for example, four eggs for breakfast, a portion of meat or fish with each meal, and a dose of powder — the latter only serving to bridge the gap, never to replace meals.
Is egg protein better than whey?
No. Both are complete proteins of very good quality and, with equivalent total intake, the result on muscle mass is comparable. Whey retains a slight advantage in leucine content, the amino acid that triggers protein synthesis, as well as in solubility and price. Egg protein has only one decisive advantage, and it is categorical: no lactose, no milk proteins.
Does it contain lactose?
None. Lactose is milk sugar; it does not exist in eggs, regardless of brand or process. A pure egg white powder is therefore suitable for even significant lactose intolerance, without the need for digestive enzymes. However, always check the ingredient list: some mixed formulas combine egg and dairy proteins, and these reintroduce the problem.
What are the disadvantages of egg protein?
Three, and it's best to know them before buying a tub. First, the price, structurally higher than whey: whey is a cheese byproduct available in mass, dehydrated egg white is a raw material otherwise sold as is. Second, solubility: egg white is a foaming agent, and a vigorously shaken shaker produces abundant foam that takes time to dissipate — mix with a spoon or let it sit for two minutes. Finally, the taste, with a subtle but recognizable sulfuric note, better masked by an intense flavor than by vanilla. To this is added an absolute contraindication, which is not a disadvantage but an exclusion: egg allergy.
Powder or liquid egg white: which to choose?
It depends on the use. Pasteurized liquid egg white is generally cheaper per gram of protein and more suitable for cooking. The powder can be stored at room temperature, transported, and measured to the gram. For on-the-go intake, the powder; for cooking, the liquid.
Can it be mixed with whey?
Nothing prevents it, and some multi-source formulas already do. The benefit remains limited: mixing two already complete proteins does not create any complementarity, unlike plant proteins, where combining corrects a limiting amino acid. Mix for taste or texture, not expecting a nutritional gain.
Does it make you gain or lose weight?
Neither. Egg white powder provides protein with very few calories, almost no carbohydrates, and no fats, which makes it useful for weight loss to maintain a deficit without sacrificing protein intake. But it's the caloric deficit that leads to weight loss, not the powder. During mass gain, it is, on the contrary, too low in calories to be a good isolated choice.
Where to buy egg protein?
It is a niche product, not found in supermarkets: it is available in specialized sports nutrition stores and online. Two checks before buying. First, the ingredient list: some powders presented as "egg" are actually mixtures containing dairy proteins, which negates the product's main benefit if you buy it to avoid milk. Second, the price per kilogram of protein, to honestly compare with whey and liquid egg white. Our references are available online, shipped throughout France and Europe, and in-store in Vendargues, about ten minutes from Montpellier, with pickup within two hours.
What brands do we offer?
Our selection includes powders that display their protein content per 100g and whose ingredient list is short, without disguised mixtures with dairy proteins. This includes Per4M and Nutrimuscle. Ready-to-use pasteurized whites are in the liquid egg white section, and all our powders, across all categories, are in the protein section — our sports nutrition guide positions them relative to each other.
Need advice near Montpellier?
Egg protein is a niche product, and it's for such products that a face-to-face discussion saves time. Our store in Vendargues, about ten minutes from Montpellier, allows you to check an ingredient list and compare the price per gram of protein with whey or liquid egg white. We also ship everywhere in France and Europe.
Sources: ANSES for protein nutritional references; Ciqual for the composition of egg, white, and yolk; EFSA for authorized claims related to proteins.
To learn more: our guide to egg white protein.
