Egg protein: product forms and which to choose

Egg protein today is sold not only as the classic powder for shakes. On the shelves you can find liquid pasteurized egg whites in bottles, dried whole egg powder, hydrolysates and multi-component blends. Our editorial team examined how these forms differ in composition, convenience and price, and how to choose the option that fits your goals.

What exactly is sold under the name «egg protein»

In sports nutrition, «egg protein» most often refers to dried egg white — the part of the egg that in everyday language is called the white, as opposed to the yolk. Its main component is ovalbumin, which accounts for more than half of all egg white proteins. The rest is made up of ovotransferrin, ovomucoid, lysozyme and other fractions.

The powder is produced as follows: the liquid white is separated from the yolk, filtered, pasteurized and spray-dried in a stream of hot air. Heating during processing has practical significance: it lowers the microbiological risk (in particular regarding salmonella) and partially inactivates avidin — a protein that in its raw form binds biotin.

It is important to distinguish two fundamentally different products. The first is egg white powder, practically free of fat and cholesterol. The second is whole egg powder, which retains the yolk, fats, cholesterol and fat-soluble vitamins. On the labels of English-language manufacturers they are designated respectively as egg white protein and whole egg powder.

Egg white is valued for its complete amino acid profile, the absence of lactose and the body's neutral tolerance of it in people who poorly tolerate dairy products. By classic indicators of protein quality such as PDCAAS, egg white has traditionally been considered the reference standard or close to it, as reflected in the FAO report on dietary protein quality evaluation.

Main product forms

Classic egg white powder.This is the most common form in sports stores. It usually contains about 80% protein in dry weight, with minimal fat and carbohydrates. It comes both unflavored and with flavorings and sweeteners. It dissolves worse than whey protein and may foam somewhat, so it is better mixed in a shaker or blender.

Hydrolyzed egg white.Part of the protein chains has been pre-cleaved by enzymes into peptides. Such a product dissolves better and foams less, but often has a slightly bitter taste and costs more. There is no convincing evidence of an advantage of hydrolysate for muscle mass gain in healthy people, so it is rather a matter of taste and technology.

Liquid pasteurized egg whites.Sold in bottles or tetra packs in refrigerators. 100 g of liquid white contains approximately 10–11 g of protein. This is a convenient culinary form for omelets, baking and casseroles, but a shake would require a large volume. The shelf life after opening is limited to a few days.

Whole egg powder.It has significantly less protein in percentage terms, since about a third of the mass is fat. It is used mainly in cooking and in travel rations rather than as a protein supplement. For people who monitor calorie intake, it is a less advantageous choice.

Blends and ready-made products.Egg white is included in multi-component proteins together with whey, casein or plant proteins, as well as in protein bars. In such products its share may be small, and on the label it is often not listed separately.

Comparison of forms by key parameters

To help you get your bearings, our editorial team summarized the main characteristics of the forms in a table. The figures are approximate: specific values depend on the manufacturer, the technology and the presence of additives.

The table and diagram show the main point: for the task of «getting protein with minimal calories», the most advantageous are dry egg white powder and its hydrolysate. Liquid whites provide the same protein quality but require a refrigerator and take up more space.

The price per gram of protein also varies. Liquid whites, when recalculated per gram of protein, sometimes turn out cheaper than branded powders, but this calculation is worth doing yourself, since market prices fluctuate.

Separately, let us mention consistency. Egg white powder produces a «thicker» and foamier drink than whey. For some this is a drawback, while others, on the contrary, use this property for protein desserts and mousses.

How to choose a form for your goal

If you are looking for an alternative to whey protein because of lactose intolerance or a desire to limit dairy products, the simplest choice is egg white powder without additives or with a minimal composition. It can be drunk as a shake after a workout or between meals.

For those who cook a lot at home, liquid pasteurized whites will be more practical: it is easy to make an omelet, pancakes or a casserole from them. At the same time, unflavored powder also works well in baking, since egg white coagulates when heated and holds structure.

People on a calorie-restricted diet should avoid whole egg powder if the goal is specifically protein: the fat of the yolk substantially increases the energy value. In contrast, for those who are gaining mass and have no problems with their lipid profile, whole eggs in the diet can be beneficial. A study by van Vliet et al. (2017) showed that whole eggs after resistance training stimulated muscle protein synthesis more strongly than a protein-equivalent amount of egg whites.

• Minimum calories and maximum protein:egg white powder or hydrolysate.
• Home cooking:liquid pasteurized whites or unflavored powder.
• Convenience on the go:blends in single-serving sachets, bars.
• Mass gain from food products:whole eggs as part of a regular diet.

As for dosage, the general principles are the same as for other proteins. The position of the International Society of Sports Nutrition (2017) orients active people toward 1.4–2.0 g of protein per kilogram of body weight per day from the overall diet, and a protein portion in a single serving at about 20–40 g depending on body weight and age. A supplement only complements food, it does not replace it.

How to read the label and check quality

The first thing worth looking at is the protein content per serving and per 100 g of product. If «egg protein» is declared, but the protein per 100 g is noticeably less than 70 g, the product probably contains a significant amount of carbohydrate fillers or other ingredients. Also compare the serving size: some manufacturers indicate very small servings to make the composition look «cleaner».

Next — the composition. In the simplest version it consists of a single ingredient: dried egg white. In flavored versions, cocoa, flavorings, thickeners (xanthan gum), sweeteners (sucralose, stevia) and emulsifiers are added. Pay attention to the presence of other proteins: if whey is listed first in the composition, this is already a blend, not egg protein.

Egg is on the list of 14 major food allergens that in the EU must be highlighted on the label under Regulation (EU) No 1169/2011. For people with an egg allergy, no form of egg protein is suitable, regardless of the degree of purification or hydrolysis.

Signs of a quality product: a stated manufacturer and country of production, batch number, expiration date, storage conditions, and ideally — the results of independent laboratory testing. The powder should have a uniform color and contain no lumps that do not break up, and no foreign odor. A slightly «sulfurous» tint to the aroma of unflavored egg white is normal, but a sharp unpleasant smell indicates a storage violation.

Store the powder in a tightly closed package, in a dry, cool place, using a dry measuring scoop. Liquid whites — only in the refrigerator, and use an opened package within the period indicated by the manufacturer.

Editorial conclusions

Egg protein is available in several forms, and the choice between them is a matter of the task, not of «effectiveness». In terms of protein quality all forms based on egg white are similar; they differ in calorie content, convenience, taste and price.

For most people who need a lactose-free protein supplement, the optimal choice is a plain egg white powder with a short ingredient list. Hydrolysate makes sense if consistency matters, and liquid whites — if you cook a lot.

Whole egg powder is more of a culinary product than a sports supplement, although whole eggs themselves are a valuable part of the diet.

We also recommend reading our articles «Who should not take egg protein», «Myths about egg protein» and «What to combine egg protein with».

References

1. Jäger R, Kerksick CM, Campbell BI, et al. International Society of Sports Nutrition position stand: protein and exercise. J Int Soc Sports Nutr. 2017;14:20.
2. FAO. Dietary protein quality evaluation in human nutrition: report of an FAO Expert Consultation. FAO Food and Nutrition Paper 92. Rome: FAO; 2013.
3. van Vliet S, Shy EL, Abou Sawan S, et al. Consumption of whole eggs promotes greater stimulation of postexercise muscle protein synthesis than consumption of isonitrogenous amounts of egg whites in young men. Am J Clin Nutr. 2017;106(6):1401–1412.
4. Evenepoel P, Geypens B, Luypaerts A, et al. Digestibility of cooked and raw egg protein in humans as assessed by stable isotope techniques. J Nutr. 1998;128(10):1716–1722.
5. Moore DR, Robinson MJ, Fry JL, et al. Ingested protein dose response of muscle and albumin protein synthesis after resistance exercise in young men. Am J Clin Nutr. 2009;89(1):161–168.
6. Regulation (EU) No 1169/2011 of the European Parliament and of the Council on the provision of food information to consumers. Official Journal of the European Union. 2011;L304:18–63.