Egg Protein Powder: A Convenient Option When You Need Extra Protein

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Egg protein powder can be an excellent choice for people seeking a natural protein source to support their fitness goals or meet protein needs. Some people will need protein supplementation for healing from wounds, surgery, or other health problems. Read on as we shed light on egg white protein’s various health advantages so you can decide where this might fit into your nutrition plan.

What Is Egg White Protein?

Egg protein supplements are powdered forms of protein derived from eggs, specifically from egg whites. They provide a high-quality protein source with a smooth texture. Egg white protein is low in calories and fat while being rich in essential amino acids, which are the building blocks of muscle. These supplements are dairy-free, making them a good alternative for those with dairy sensitivities or allergies. They’re also helpful for people looking to supplement their diet with a protein that is both filling and easy to digest.

What Are the Benefits of Egg Protein Supplements?

  • High-Quality Protein: Egg protein is a complete protein, meaning it contains all nine essential amino acids that the body cannot produce on its own.
  • Muscle Maintenance and Repair: The amino acids in egg protein are crucial for muscle building, maintenance, and repair, making it ideal for post-workout recovery.
  • Weight Management: High in protein and low in carbohydrates, egg protein can help keep you full longer, potentially aiding in weight loss or management. [PMC9316657]
  • Easy Digestibility: Egg protein is generally easy to digest and is often well-tolerated by individuals with food sensitivities.
  • Boosts Metabolism: Protein-rich supplements like egg protein can have a higher thermic effect, meaning they burn more calories during digestion, which can boost metabolism.
  • Lactose-Free: A great alternative for those who are lactose intolerant or allergic to dairy products, as it is derived from egg whites, not milk.
  • Supports Muscle Maintenance in Healthy Aging: Adequate protein intake is vital for maintaining muscle mass and strength, especially as we age. [PMID: 34730461]
  • Glycemic Control: With minimal impact on blood sugar levels, egg protein can be an excellent supplement for those managing diabetes or insulin sensitivity.
  • Enhanced Skin Health: The protein in eggs contains amino acids that are essential for the production of collagen and elastin, which can help maintain skin elasticity and strength.
  • Hair and Nail Growth: The sulfur-containing amino acids in egg protein are known for supporting keratin production, which is beneficial for healthy hair and nail growth.
  • Supports Immune Function: Antibodies that help fight disease are made of protein, and egg protein provides the necessary building blocks to support a healthy immune system.
  • Appetite Regulation: Protein is known for its satiating effect, which can help regulate appetite and reduce snacking or overeating.
  • Convenience: Egg protein powder is a convenient way to increase protein intake, especially for people who are on-the-go or have limited access to whole food sources of protein.
  • Cholesterol-Free: While eggs themselves contain cholesterol, many egg protein powders are made from egg whites only, making them cholesterol-free.
  • Hormone-Free: Egg protein supplements are often produced from eggs that have not been treated with hormones, offering a more natural protein source for health-conscious consumers.
  • Bioavailability: Egg protein has a high biological value, which means the body can efficiently use the protein consumed.
  • Aids in Recovery: The leucine content in egg protein plays a critical role in protein synthesis and muscle repair, which is beneficial for recovery from injuries or surgeries.

Who Might Choose An Egg Protein Powder Instead of Other Options?

Egg protein powder typically has a smooth texture and a less pronounced taste compared to many other protein supplements. Unlike plant-based proteins that may have a gritty texture and distinctive taste, egg protein tends to blend seamlessly into shakes and recipes without overpowering other flavors. Its solubility and subtle flavor profile make it a better choice for those who dislike the chalkiness associated with some other protein powders, offering a palatable alternative that enhances the enjoyment of protein-rich drinks and meals.

People likely to choose egg protein powder to add to other foods include:

  • People Avoiding Soy, Dairy, and Vegetarian Protein Sources: Egg protein may be a good option if someone needs a concentrated protein source.
  • Those on Restricted Diets: Anyone with limited dietary choices due to health reasons or personal preferences could incorporate egg protein for a balanced nutrient intake.
  • Post-Surgical Patients: Individuals recovering from surgery may need higher protein levels to aid in the healing process.
  • Wound Patients: Those with significant wounds could benefit from extra protein, which is essential for tissue repair and regeneration.
  • People with Dairy Allergies: Individuals who can’t tolerate dairy may opt for egg protein as an alternative to whey or casein.
  • People with Higher Protein Needs: Individuals who have increased protein requirements due to their health conditions or intensive physical training.
  • Chronic Illness Sufferers: Those living with chronic illnesses that affect nutrient absorption or metabolism may need additional protein support.
  • Fitness Enthusiasts: Those looking to build muscle and improve recovery after intense workouts.
  • Weight Management: Anyone aiming to lose weight could benefit from the satiating effect of egg protein, helping to reduce overall calorie intake.
  • Seniors: Older adults needing to maintain muscle mass as they age might find egg protein powders beneficial.
  • Pregnant and Nursing Women: Increased protein intake supports the growth and development of the fetus and milk production during lactation.

How Much Protein Do We Need?

When it comes to protein intake, one size doesn’t fit all. The debate over higher versus lower protein consumption has been a topic of interest among nutrition experts, athletes, and those concerned about long-term health. Whether you’re looking to build muscle, manage a medical condition, or simply improve your overall health, understanding the advantages of different levels of protein intake can help you make informed choices tailored to your individual goals and needs.

RDA for Protein

The Recommended Dietary Allowance (RDA) for protein is approximately 0.8 grams of protein per kilogram (0.36 g protein per pound) of body weight per day for healthy adults. This translates to about 0.36 grams per pound of body weight. Both men and women fall under this general guideline. These recommendations aim to meet the nutritional requirements for most healthy individuals. Older adults and those who are losing weight or exercising may benefit from higher levels. Women’s needs during the second and third trimester of pregnancy go up to 1.1 grams per kg (0.5 grams per pound).

Some Experts Call For Much More Protein Than The RDA

Recent research suggests higher protein needs than past RDAs indicated, especially for athletes, the elderly, and those healing from illness. Studies now recommend a protein intake that may be significantly above the standard guidelines, to support muscle health, weight management, and overall well-being.

A growing body of research indicates that protein intakes well above the current Recommended Dietary Allowance help to promote healthy aging, appetite regulation, weight management, and goals aligned with athletic performance. Higher protein intakes may help prevent age-related sarcopenia, the loss of muscle mass, and strength that predisposes older adults to frailty, disability, and loss of autonomy. Higher protein diets also improve satiety and lead to greater reductions in body weight and fat mass compared with standard protein diets, and may therefore serve as a successful strategy to help prevent and/or treat obesity. Athletes can also benefit from higher protein intakes to maximize athletic performance given the critical role protein plays in stimulating muscle protein remodelling after exercise. … Despite persistent beliefs to the contrary, we can find no evidence-based link between higher protein diets and renal disease or adverse bone health… Current evidence indicates intakes in the range of at least 1.2 to 1.6 g/(kg·day) [0.55-0.8g per lb.] of high-quality protein is a more ideal target for achieving optimal health outcomes in adults.

Protein “requirements” beyond the RDA: implications for optimizing health [PMID: 26960445]

If you’re engaged in muscle-building exercises like weightlifting or strength training, your protein needs are generally higher than those of the average person. For optimal muscle growth and recovery, it’s commonly recommended to consume between 1.2 to 2.2 grams of protein per kilogram of body weight per day. This translates to about 0.54 to 1.0 grams of protein per pound of body weight. This higher protein intake supports muscle protein synthesis, aids in muscle repair, and helps you gain lean muscle mass more effectively. Timing also matters; consuming protein before or after workouts can maximize muscle growth. However, individual needs can vary, so consulting a sports dietitian for personalized advice is a smart move.

To increase muscle mass in combination with physical activity, it is recommended that a person that lifts weights regularly or is training for a running or cycling event eat a range of 1.2-1.7 grams of protein per kilogram of body weight per day, or 0.5 to 0.8 grams per pound of body weight.

American College of Sports Medicine

For elderly people, protein intake becomes especially important to combat age-related muscle loss, known as sarcopenia, and to support bone health. The general protein recommendation of 0.8 grams per kilogram of body weight may not be sufficient for older adults. Some experts recommend a higher intake of around 1.2 grams per kilogram of body weight per day or about 0.54 g per pound. This helps maintain muscle mass and strength. Adequate protein can also play a role in reducing the risk of fractures and osteoporosis. [PMID: 25107954]

What Are the Health Advantages to Lower Protein Intake?

Lowering protein intake can have some advantages, especially for certain groups or in specific conditions:

  • Kidney Issues: Reduced protein intake can ease the workload on kidneys, which is particularly beneficial for people with kidney issues. Anyone with low kidney function should seek out a registered dietitian nutritionist to discuss the much wider scope of nutritional requirements.
  • Lowered Cancer Risk: Some research suggests that lower protein intake, particularly from animal sources, may reduce the risk of certain types of cancer.
  • Longevity: Studies on animals have shown that reducing protein intake may extend lifespan, although evidence in humans is not conclusive. Experts think that in humans, lower protein over the lifespan with higher protein later in life might be optimal.
  • Environmental Impact: Lower protein intake, especially from animal sources, can reduce one’s carbon footprint, contributing to environmental sustainability.

What Are The Advantages of Higher Protein Intake?

Increasing protein intake has several health benefits for specific groups and conditions:

  • Muscle Gain: Higher protein levels help with muscle repair and growth, beneficial for athletes and bodybuilders.
  • Weight Loss: Consuming more protein can make you feel full longer, useful for those trying to lose weight.
  • Elderly: Increased protein can help maintain muscle mass and also support bone health. Adequate protein is essential in reducing the risk of fractures and osteoporosis in older adults.
  • Post-Surgery Recovery: After an injury or surgery, increased protein aids tissue repair and recovery.
  • Athletic Performance: Athletes may need more protein to help with muscle repair and boost performance.
  • Pregnancy: Protein needs go up during pregnancy to support the growing baby.

Consult a registered dietitian nutritionist for tailored advice, as protein needs can differ from person to person.

Food Sources of Egg Protein

Adding egg protein powders to other foods may be a good option when foods don’t supply enough protein for a person’s needs, or when a person needs to add a concentrated protein source without adding too many calories. Eggs and egg dishes are also an excellent source of protein, although many people avoid excessive egg yolks because of cholesterol concerns. Here’s a table that compares the amount of protein in egg protein powder to foods containing eggs.

Food SourceAmount of Egg Protein Per ServingCalories Per Serving
Egg Protein Powder (1 scoop)20-25 grams100-120
Whole Egg (1 large)6 grams70
Egg Whites (3 large)10 grams51
Egg White Powder (1 scoop)20-25 grams100-120
Deviled Eggs (2 halves)6-8 grams150-200
Egg Salad (1/2 cup)6-10 grams300-400
Meringue (1 large)1 gram30-50
Quiche (1 slice)10-12 grams200-250
Omelette (2 eggs)12-14 grams150-200
French Toast (1 slice)6-8 grams200-250

The calories for whole eggs and dishes like quiche and omelettes can vary significantly with the use of additional ingredients such as cheese, milk, and butter. The calories for egg protein powder are an estimate for unflavored versions; flavored versions may have additional calories due to added sugars or other ingredients.

How To Figure Out Your Protein Intake

Get a Rough Estimate: You can usually get an idea of how much protein you eat by using the following estimates

Food GroupFood ItemServing SizeProtein Content
MilkSkim milk1 cup (240 mL)8 grams
Meat (All Types)Turkey breast, Roast beef, Pork chop1 oz (28 grams)7 grams
Meat SubstitutesTofu½ cup (126 grams)10 grams
StarchWhole wheat bread1 slice3 grams
VegetablesBroccoli1 cup (cooked)3 grams
FruitsTrace protein
FatsTrace protein

Track Your Food With MyFitness Pal or Other Phone App:

A comprehensive approach to learning your actual nutrient intakes is to track your food intake on a daily basis. Tracking your food is easiest when you use an app on your phone. My Fitness Pal is a free app that can be used to track food, water, and exercise. Things like blood sugar and digestive symptoms can be entered in the food notes.

No app is perfect, and while it is frustrating to see a lot of incorrect data in My Fitness Pal, one advantage this app has over others the availability of a free version that allows you to create printable food reports. You can reach this option by logging into where a button at the bottom of the page allows you to print out a full report of all the foods you’ve eaten over a month period+ with all of your relevant notes. This can be invaluable for working with your dietitian, personal trainer, or physician to connect the dots between nutrient intake and the factors you are working on.

When setting up the app for the first time, you will enter your age, height, weight, and gender so that the app can estimate your calorie and macronutrient needs. The calculated protein requirements will be based on a percentage of your calories, but you will want to estimate your needs using either the newer recommendations of 0.55-0.8g per lb. for adults, the recommendations for physically active people of 0.5 to 0.8 g protein per pound, or the RDA of 0.36 g protein per pound. Also, consider consulting with a Registered Dietitian Nutritionist. Protein goals can be adjusted in the app by visiting the settings on

The free version is adequate for looking up nutrient and calorie information for most foods. Some information is inaccurate because it is crowdsourced from user data. The process of entering the first few meals can be daunting as you search for items and learn the functions of the app. As the days go by, the app becomes an easy and intuitive process that takes less and less time and attention until it is less than 5 minutes per day.

If you are just trying to get a read the nutrient data like calories, carbohydrates, fat, saturated fat, sodium, fiber, etc, the app should be very helpful for this information. Again, compare the numbers with food labels to verify. People find it is easier and more accurate to track individual ingredients for sandwiches and other multipart foods.

One important point to understand is that restrictions and self-judgemental thoughts will almost always stop you from tracking your food intake. The goal when tracking should be to look at the process as a research project to discover not only what nutrients you are taking in, but why you choose the foods you do. Some changes will be easy and some habits will take time to change.

Tracking automatically requires a degree of mindfulness that leads to subconscious decisions being made to change your future food intake for the better. Remember that as long as you are being mindful of your choices, you are making be most optimal choices possible that are consistent with your values in that moment. Tracking food in the app with a research mindset becomes your “license” to eat what you choose for now as you ponder how these choices affect your health. So, give yourself a break from perfectionism and let the tracking itself be the goal.

If you track your food intake, you will change your choices. Research consistently has proven that the simple process of recording predicts dietary change and weight loss. [PMC3268700] Track it and you will automatically be thinking ahead and pre-planning food choices.

Are Egg Protein Powder Supplements Safe?

Egg protein supplements are widely considered safe for most people when used as part of a balanced diet. Derived from one of nature’s most complete foods, eggs, these supplements offer a high-quality protein that includes all the essential amino acids our bodies need. Consult with a Registered Dietitian Nutritionist to

Medication Interactions with Egg Protein Supplements

  • Levodopa (L-dopa): If taken close in time to consuming egg protein supplements, the dietary proteins may hinder the proper absorption of L-dopa, a medication critical for managing Parkinson’s disease symptoms.
  • Thyroid Medications: Consuming egg protein supplements around the same time as thyroid medications, such as levothyroxine, could potentially impede the drug’s absorption, impacting its effectiveness.

Supplement Interactions with Egg Protein Supplements

There are subtle interactions between egg protein intake and some supplements just as there would likely be with any other food protein source. Some of these include:

  • Iron Supplements: The proteins in egg protein supplements might bind with iron from supplements, reducing the mineral’s absorption if taken simultaneously.
  • Calcium Supplements: High levels of protein intake can affect calcium absorption. Taking calcium supplements alongside egg protein may reduce or delay calcium uptake.
  • Magnesium Supplements: Similar to calcium, egg protein supplements taken with magnesium may alter the absorption rate of magnesium due to the protein content.
  • Zinc Supplements: Proteins have compounds that can bind to zinc, potentially affecting its absorption. Consuming egg protein supplements with zinc supplements might lower zinc absorption if ingested at the same time.
  • B-Vitamin Complex: High-protein diets can increase the metabolism of B vitamins, suggesting that taking B-vitamin supplements with egg protein supplements may accelerate the utilization of these vitamins.

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Egg White Protein – Vanilla by Metabolic Response Modifier

Manufacturer Description:

Egg White Protein

  • Promotes natural, healthy muscle maintenance*
  • A full 23 grams of fat-free protein per serving
  • No added carbohydrates or fats and no cholesterol
  • With added enzymes from Digest-ALL® AP
  • Dairy-free, gluten-free and zero cholesterol

MRM’s Egg White Protein has the highest biological value because of essential amino acids and sulfur-containing proteins naturally occurring – all of which can be used by the body for healthy muscle maintenance. In addition to being extremely high in protein, egg whites contain no cholesterol, fats, or carbohydrates. This helps you reach your daily protein requirements without worrying about unwanted macronutrient additions.
Egg White Protein is perfect for all age groups and active lifestyles. It offers a source of protein that is 100% derived from egg albumen, and is produced from a superior extraction process allowing for easy mixability and digestion, while providing a foundation of essential amino acids. It easily mixes with any liquid, and tastes better than traditional egg white proteins.

One unique use of egg white protein is that it is lactose free. Lactose intolerance is one of the most common problems people face and depending on your level of sensitivity, you may or may not be able to tolerate a whey protein powder.

Supplement Facts
Serving Size 1 Scoop (approx. 33 grams)

Amount Per Serving
Calories: 100
Calories from Fat: 0
Total Fat: 0g
Saturated Fat: 0g
Trans Fat: 0g
Cholesterol: 0mg
Sodium: 370mg
Potassium: 330mg
Total Carbohydrates: 2g
Dietary Fiber: 0g
Sugars: 0g
Protein: 23g
Vitamin A: 0 IU
Vitamin C: 0mg
Calcium: 26mg
Iron: 72mcg
Riboflavin: 680mcg
Phosphorus: 30mg

Typical Amino Acid Profile Per 33g Serving
Alanine: 1410mg 
Arginine:  1340mg
Aspartic Acid: 2330mg
Cysteine: 630 mg
Glutamic Acid: 2970 mg
Glycine: 790mg
Histidine: 530mg
Isoleucine: 1220mg
Leucine: 1940mg
Lysine: 1450mg
M Methionine: 860mg 
Phenylalanine: 1340mg
Proline: 880mg 
Serine: 1570mg 
Threonine: 1040mg
Tryptophan: 370mg
Tyrosine: 900mg  
Valine: 1570mg

Other Ingredients:
Instantized Egg Albumen, Natural Vanilla Flavor, Sunflower Lecithin, Stevia Leaf Extract, Xanthan Gum, Monk Fruit Extract and Digest-ALL® AP (a vegan enzyme blend).

Food First!

Although this article discusses supplements in detail, don’t forget that we are absolutely committed to the “Food First” approach to nutrition. When it comes to your health, the totality of your eating habits far surpasses the impact of individual nutrients or any single supplement you consume. Even though this article doesn’t delve into the broader picture of your overall diet, it’s crucial to keep this element at the forefront of our minds. Your food needs to provide all the vitamins, minerals, fiber, and phytochemicals to nourish your body systems down to the cellular level.

Food choices, rather than supplements, are the most critical factors for a healthy gut microbiome. These trillions of tiny inhabitants in your gut affect your brain waves; they orchestrate your immune system. They possess the power to create molecules that can switch genes on or off and are even capable of synthesizing neurotransmitters. Opting for organic foods and steering clear of plastic packaging (including those labeled BPA-free) is a smart move to limit toxin exposure. The sum of all these parts leads to a powerful conclusion: the ultimate key to your health lies in the quality and balance of the food you consume. Supplements are secondary.

“To Sum It Up”

Egg protein supplements offer a robust profile of essential amino acids, making them a valuable addition to many diets. They support muscle repair, contribute to a feeling of fullness, and can be a convenient option for those seeking to increase their protein intake. These benefits, alongside the supplements’ digestibility and low lactose content, make them a versatile choice for many looking to support their health through nutrition. Whether used in a smoothie, baked goods, or as a meal replacement, egg protein can be an effective way to meet daily protein needs.

This Article is Not a Substitute for Medical Advice

Dietary supplements are not designed to diagnose, treat, cure, or prevent any disease. The Supplement Sciences website seeks to provide comprehensive access to the most relevant supplement information along with convenient online ordering. We do not provide medical advice and cannot guarantee that every product suggested is completely without risk. Since each person is unique in their health history and medication use, it is important to discuss supplements with your personal physician. Specifically, pregnant women and individuals being treated for cancer or liver or kidney problems must consult their physician about every nutritional supplement they plan to take. People taking medications for the treatment of HIV or with a history of organ transplant must not take supplements without consulting with their physician.

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