Egg White Nutrition: Facts You Should Know
Egg White Nutrition: Facts You Should Know
By: Brian Wargula

Egg White Nutrition Facts

Egg whites are one of the best and most nutrient-dense foods that you can eat while also skipping any bad calories & cholesterol. The facts are that for being so low in calories, this food packs a lot of protein & nutrition. Egg whites are also considered vegetarian and can be purchased on their own––without having to buy the whole carton. There is a wide variety of vitamins and minerals in eggs such as:

  • Vitamin A
  • Folate
  • Vitamin B5, B6, B12, & B2
  • Phosphorus
  • Selenium
  • Calcium
  • Zinc
  • Vitamins D, E, K

If that doesn’t get you excited about eating egg whites, how about the fact that they are roughly only 17-22 calories apiece and can help make you feel full with over 4g of protein! They’re also a great all-in-one protein that is low in fat/cholesterol. This is good for those who have to monitor their cholesterol closely. They are also rich in essential amino acids (EAAs) and branched-chain amnio acids (BCAAs). These small organic nutrients are essential to your body and have to be obtained from food.

Here is the approximate breakdown / egg white


  • Histidine: 2.03g
  • Isoleucine: 4.62g
  • Leucine: 7.50g
  • Total Lysine: 6.26g
  • Methionine: 3.20g
  • Phenylalanine: 5.37g
  • Threonine: 4.00g
  • Tryptophan: 1.38g
  • Valine: 6.44g


  • Alanine: 5.31g
  • Arginine: 5.04g
  • Aspartic Acid/Asparagine: 9.35g
  • Cysteine: 2.21g
  • Glutamic Acid/Glutamine: 11.75g
  • Glycine: 3.17g
  • Proline: 3.25g
  • Serine: 6.16g

Benefits of Egg White Protein Powder

There are some key benefits when it comes to choosing an egg white-based protein powder instead of other protein powder options. First of all egg white protein powder can be one of the best dairy-free, complete proteins. Dairy can sometimes upset people’s stomachs or be an irritant for many people. Egg whites are typically lower in calories than other sources of vegetarian sources like whey protein. Because egg whites provide all the EAAs and BCAAs that you need, they are considered a complete protein source

When it comes to being a key ingredient in protein powder supplements, egg white proteins tend to be more “clean” because commonplace whey proteins often contain fillers. Thanks to all the amino acids in egg white, they are better at supporting lean muscle development. You can use egg white for muscle growth by making sure to consume them or a protein powder supplement containing them 40mins-1hr after a tough workout.

Egg White Protein FAQs

As experts in formulating high quality protein, we’ve pulled together some of your most common questions to drill down to the facts about one of our cornerstone ingredients in our best-selling protein powder, egg whites. Don’t worry if you don’t have all the answers, and never be afraid to ask your nutritionist or your doctor. Here are some of the most commonly asked questions about egg white protein & the answers:

Is egg white protein powder good for you?
  • Yes, it’s often better than whey alternatives thanks to the vast array of vitamins/minerals and with fewer calories than whey counterparts.

How do I use egg white protein powder?

  • Just like you would any other protein powder.
  • i.e., smoothies, shakes, snacks, etc
Can you use egg whites for muscle growth?
  • Yes, egg white protein is one of the best options for boosting your lean muscle mass.
What's the difference between egg white protein powder vs. whey protein isolate?
  • Egg whites are a dairy-free, complete protein alternative to whey.
Is egg white protein powder a complete protein?
  • Yes, plus it’s low in calories.
Is egg white protein dairy-free?
  • Yes, it’s dairy-free, but not vegan.

Hack Your Health & Fitness with Egg White Protein Powder

Many people don’t realize just how egg white protein can boost your daily nutritional intake. Getting in a few a day can help you get a great dose of vitamins, minerals, EAAs, and BCAAs that keep your body looking, feeling, and performing its best. There are many benefits to choosing an egg white-based protein powder over its whey counterparts.

Egg white proteins the ideal dietary candidate to help you hit your macronutrient needs for a meal. Transformation Protein powder is one of the only products out there to effectively utilize the power of egg white protein AND plant based proteins. Because it boasts 30g of protein per serving with an optimized combination of egg white, collagen peptide and organic plant-based proteins. A complete protein powder that includes all 9-amino acids, essential vitamins and to help fuel your body the way it needs. It is a fast and easy way to add high-quality protein to your diet.