Egg Whites
Egg Whites
Snapshot
Egg whites are a pure, high-quality protein source free of fat and cholesterol, promoting muscle repair, satiety, and lean body composition.
What are Egg Whites?
Egg whites are the clear, protein-rich component of chicken eggs (the albumen), separated from the yolk. They consist almost entirely of water and protein, making them an ideal low-calorie protein supplement.
Where It Comes From
Sourced from chicken eggs, liquid egg white products are pasteurized for safety and convenience. Powdered egg white is created by spray-drying liquid whites into a shelf-stable powder without additives.
Key Nutrients & Compounds
Egg whites provide all nine essential amino acids, predominantly albumin proteins such as ovalbumin and ovotransferrin. They are rich in leucine, lysine, and valine—key branched-chain amino acids (BCAAs) that drive muscle protein synthesis.
Health Benefits
Egg whites support lean muscle growth and recovery due to their complete amino acid profile. Their high protein-to-calorie ratio aids in weight management by promoting satiety without extra calories or fat. They are also heart-friendly, containing no cholesterol or saturated fat.
Recommended Dosage
A typical serving is 20–30 grams of protein, equivalent to about 6–8 egg whites or 1–2 scoops of egg white powder. Adjust based on total daily protein goals and dietary needs.
How to Use It
Liquid egg whites can be added to shakes, omelets, or recipes for pancakes and baked goods. Egg white powder mixes into smoothies, protein pancakes, and meal replacements. Always cook egg whites thoroughly to ensure safety.
Who Should Use It?
Ideal for athletes, bodybuilders, and anyone aiming to increase protein intake without added fats. It benefits those on calorie-restricted diets, individuals with cholesterol concerns, or people with egg yolk sensitivities.
Possible Interactions or Cautions
Raw egg whites contain avidin, which can bind biotin and reduce its absorption; cooking denatures avidin. Some individuals may have egg allergies—egg white is a common allergen. Ensure pasteurization when consuming undercooked or liquid forms.
Final Thoughts
Egg whites are a versatile, nutrient-dense protein source that supports muscle health, weight management, and overall nutrition. Their purity and ease of use make them a staple in both performance and general wellness diets.
Scientific Studies
Rao, A., & McKiernan, F. E. (2008). The effect of egg white protein on satiety and subsequent food intake. Appetite, 50(2-3), 219–225. https://doi.org/10.1016/j.appet.2007.07.007
Koopman, R., et al. (2009). Dietary protein ingestion and muscle protein synthesis: stimulated by leucine-rich supplements. American Journal of Clinical Nutrition, 89(1), 161–168. https://doi.org/10.3945/ajcn.2008.26792
Fujita, S., et al. (2007). Short-term muscle disuse reduces leg protein synthesis rate in humans. American Journal of Physiology-Endocrinology and Metabolism, 292(1), E89–E94. https://doi.org/10.1152/ajpendo.00260.2005