May 4, 2023

Egg Protein Powder: What You Need to Know

Major Team

What is Egg Protein Powder?

Egg protein powder is a versatile and highly bioavailable protein source. It is found in the yolks and whites of eggs and is a complete protein, containing all of the essential amino acids the body needs. 

In addition to protein, egg protein powder is also a source of vitamins A, B, and D and branched-chain amino acids.[1] A 24-gram scoop of egg protein powder contains four times the amount of protein in a whole egg.

What Egg Protein Powder Offers You

One of the primary advantages of egg protein powder is that it is easy to digest, falling between whey and casein in terms of digestibility. It is ideal for people who have difficulty digesting other protein powders. 

Unlike whey and casein protein powders, which are dairy-based, egg white protein powders are lactose-free, making them viable for lactose-intolerant people and those following a gluten-free diet.

Egg protein powder is also safer than undercooked or raw eggs since they can lead to salmonella. Additionally, it is the second-highest source of leucine after whey powder, which is crucial for muscle repair, recovery, and building.[2]

Ultimately, for being almost fat-free and containing only protein and a small number of carbohydrates, egg white protein powder is a fine choice for those looking for a healthy and low-fat source of protein.

How Much Egg Protein Powder Should You Take?

The recommended daily serving quantity for egg white protein powder is 30 grams. However, the dosage can vary depending on body weight, metabolic rate, and stature. Always consult a health professional or nutritionist to establish the appropriate dosage for you.

Are there any downsides?

It's worth noting that egg protein powder may cause allergic reactions in some people, as eggs are a common allergen. Some individuals may experience mild digestive issues such as bloating, gas, and diarrhea,[3] [4] which can be solved by reducing the dosage.

How Egg Protein Powder Stacks Up Against Other Types

Egg protein powder is an excellent choice for individuals seeking a high-quality, easily digestible protein source that is both lactose and gluten-free. It digests slower than whey protein but faster than casein protein, being ideal for use at any time of day. 

Egg protein is also fiber-free, so those who experience digestive issues after taking pea or hemp protein supplements may find it more palatable. And unlike soy and pea proteins, egg protein does not contain phytate and does not appear to interfere with mineral absorption. Furthermore, it contains more leucine than casein protein, which contributes to muscle repair and development.[5]


1. Puglisi, M. J., & Fernandez, M. L. (2022). The Health Benefits of Egg Protein. Nutrients, 14(14), 2904.

2. Layman, Donald K. PhD; Rodriguez, Nancy R. PhD, RD, CSSD, FACSM. Egg Protein as a Source of Power, Strength, and Energy. Nutrition Today 44(1):p 43-48, January 2009. | DOI: 10.1097/NT.0b013e3181959cb2 

3. Allergy and intolerance. NSW Food Authority. Retrieved February 22, 2023, from

4. Egg Allergy | Causes, Symptoms & Treatment. American College of Allergy, Asthma & Immunology Public Website. Retrieved February 22, 2023, from

5. Egg Protein for Sports & Fitness – Health Information Library. PeaceHealth. Retrieved February 22, 2023, from