If you’ve been following our last few blogs, you know that we’ve been interested in making sure you know everything you need to know about protein - what it is, when we should eat it, and how much of it we need on a daily basis. But today, we want to dig into egg white protein and see what sets it apart from other protein sources, and how it can be beneficial for you.
So for starters, what is egg-white protein? Well obviously, it’s protein derived from eggs; specifically from the clear liquid that accompanies the yolk, called albumen. In fertilized chicken eggs, it exists to provide nutrition for the chicken embryo, meaning that it’s packed with protein . In fact, it’s the cleanest part of the egg - it contains only protein (known as albumins), with little or no accompanying fat and virtually no carbohydrates. While the egg white may contain less overall nutrients like vitamins, minerals, and choline that are found in the yolk, the egg white also contains far less cholesterol which makes it a great choice for people who just need eggs for the protein and nothing else. For reference, a whole egg contains about 55 calories while an egg white contains about 17 calories, and with about 7 grams of protein per whole egg, 4 of those grams come from the white while the remaining 3 come from the yolk - plus, egg protein has high bioavailability, meaning that your body will absorb and use all of the protein in it very quickly, so you get the protein you need fast.
So how does egg white protein stack up against other forms of protein? Well, for one, egg white is certainly one of the best non-meat protein sources out there, simply due to how much protein it has compared to other nutrients. It’s packed with protein, and has very little carbs or fat attached to increase the calorie count. Unfortunately, it’s also low on other nutrients - it only really has protein to offer. If it’s increased nutrients you’re after, then fish probably makes a great choice, especially something like salmon. 3 ounces of salmon offers the same amount of protein as approximately 3 eggs, while also offering up a serving of omega-3 fatty acids, which can help with cholesterol levels, unlike whole eggs. Additionally, salmon and other oily fishes are complete protein sources that offer up vitamins, minerals, and other nutrients such as Vitamin B12, potassium, and selenium. Chicken meat also makes a great protein alternative to egg white protein, with one serving of chicken breast meat containing less than half the cholesterol of a serving of eggs and nearly double the protein.
So chicken and fish may have egg white protein beat... or do they? While chicken and fish may be more protein and nutrition-dense, they lack one thing - portability. Because egg white can be pasteurized and is relatively flavorless, you can do an incredible amount of things with it. You can scramble them, put them in a smoothie, keep them in your work fridge, or even put them in a delicious protein bar like we did that will satisfy your snack cravings while filling you up with nuts, seeds, and egg white protein all with delicious flavors that will keep you coming back for more. So, if you’re looking to add more protein to your diet, egg white protein makes a great, versatile choice for anyone, especially those looking to limit their cholesterol count or calorie intake. Why not try our egg-white protein options and see if it’s right for you?