Egg White Protein Vs Whey Protein: Which is Best?

Egg whites and whey protein are two of the most beneficial sources of protein when it comes to building and maintaining lean muscle. Both are complete sources of protein, meaning it contains all the essential amino acids. Essential amino acids are critical to cell and tissue health and the only way to get them is through your diet. Check with your doctor before trying whey protein supplements.

Egg Whites

The advantage egg whites offer over whole eggs and whey protein is that it’s a fat-free protein source. It does contain small amounts of vitamins and minerals, such as riboflavin, niacin, B-vitamins, potassium, magnesium, calcium and iron. Each raw egg white from a large egg contains about 17 calories, according to the U.S. Department of Agriculture Nutrient Database. Most importantly, each egg white contains about half the protein of a whole egg, which equates to 3.6 g of high-quality protein in a large egg.


Whey Protein

Whey is the liquid part of milk protein derived during the cheese-making process. It’s a highly-absorbable source of protein that’s available in supplement form. Like egg whites, whey protein is a complete protein source. However, it contains a greater concentration of branched-chain amino acids, BCAAs, compared to egg whites. BCAAs are particularly important for muscle development and health. The three BCAAs are leucine, isoleucine and valine.

Summing It Up

For more details, let’s turn to this handy chart. Here, you’ll be able to compare the nutritional value of egg white and whey proteins, as well as other important features of each.

                   Calories    Protein    Fat      Carbs             Allergens             Notes

Whey             120             25g          2g         3g              Lactose            Improves body                                                                                                                      composition,
                                                                                                                   performance                                                                                                                    and satiety

Egg White       110               25g       0g           2g          Egg                   No improvements

The medical, health and nutrition world has done a complete 180 with their position on whole eggs and cholesterol. Even the conservative mainstream organizations, like the American Heart Association, lifted their former recommendation to avoid whole eggs. Although there are "hyper-responders" who may see an increase in blood cholesterol with high dietary cholesterol intake, that now appears to be the exception not the rule. (Please consult a doctor for all medically-related questions - we can only give definitive answers on physique and fat loss related questions here).

Most people don't see an increase in blood cholesterol as a result of eating dietary cholesterol from whole eggs (the cholesterol is all in the yolk). In other words, whole eggs got a bad rap they didn't deserve. When you see a bodybuilder separating out the yolk and the white these days, it's the opposite reaction it used to be - health food fanatics criticize them for "throwing out all the good stuff." Funny how things change isn't it? But do keep in mind that physique athletes often use more egg whites than yolks as a way to get more protein with less calories, not because they're terrified of cholesterol.

Whole eggs can be quite filling too which is a major factor on fat loss diets (managing hunger). A recent study showed that a breakfast containing whole eggs was effective for making you feel fuller and less hungry and therefore, eat less later in the day.

Whey, as you might be aware, is derived from milk and makes up the liquid portion of the beverage. As such, it is loaded with other vitamins, minerals and highly beneficial peptides. Thanks to its milky origins, though, whey protein also contains lactose and can cause digestive upset for some people.