Egg Protein Powder Vs Whey Protein Powder

📌 Overview and Key Takeaways

Egg protein powder vs whey protein powder: Discover which of these popular protein shakes or powders is best for you.

Last Updated
Jul 21, 2026

Author and Medical Reviewer

Written by Jack, CNC

Jack is a National Academy of Sports Medicine Certified Nutrition Coach.

Disclaimer: This communication is for general informational purposes only and is not a substitute for personalized medical advice. Consult a licensed healthcare professional before making changes to your diet.

Eggs vs Whey

What Are the Differences Between Egg Protein Powder and Whey Protein Powder?

First of all, both eggs and dairy (whey) are sources of complete protein.

This means they contain all of the amino acids your body needs, but cannot make on its own.

Both eggs and dairy are also easy to break down and absorb.

In fact, they both have a protein digestibility-corrected amino acid score (PDCAAS) of 1, which is the highest score possible (J Nutr, 2000).

In short, although whey is often celebrated as the gold standard for protein shakes and powders, eggs are on par from a nutritional standpoint.

Moreover, if you eat a balanced diet, amino acid composition and PDCAAS does not matter.

Research shows less than 1% of adults do not meet their amino acid needs, so fussing over the nutritional value of your protein sources is probably a waste of time (J Nutr, 2023).

This does not mean that all protein sources are created equal, however.

Egg White Protein Powder Is Better for Your Digestive Health

Egg protein powder is almost always made from pasteurized, dehydrated egg whites.

It follows that Egg White Protein Powder is the least-processed protein shake or powder on the planet.

Unlike egg whites, other protein sources, whey included, must be stripped of fats, carbs, fiber, etc. before they can be used as protein shakes or powders.

This typically involves both mechanical and chemical processing, which removes enzymes, fiber, and other natural digestive aids that help you break the protein down.

So, although the type of protein you eat does not matter, the way it is processed absolutely does!

This is where egg white protein powder surpasses whey.

Whey undergoes extensive processing to become protein powder, which can affect everything from satiety to gut health.

Specifically, studies show that regularly eating whey protein concentrates and isolates can disrupt your gut microbiome and cause the formation of toxic byproducts in your gut (Nutrients, 2018; Mol Nutr Food Res, 2024).

It is also worth noting that most whey protein powders contain some amount of lactose, which most adults cannot fully digest.

For this reason, whey protein powders are notorious for causing digestive issues like bloating and diarrhea.

Egg White Protein Powder Is Better for Your Skin Health

If you suffer from acne, whey protein powder is not a good choice.

Whey (dairy) indirectly stimulates insulin production, which regulates sebum production.

Sebum, an oily, waxy substance produced by your sebaceous glands, can clog your pores and cause acne.

Egg protein powder, on the contrary, will not make you to break out.

In summary, egg protein powder vs whey protein powder, the former emerges as the clear winner.

Not only is it less likely to trigger digestive issues, but it also less likely to cause acne.

And if that is not enough, keep in mind that the environmental impact of egg production is considerably lower than that of dairy production (Proc Natl Acad Sci USA, 2014).

Sources

1. The Journal of Nutrition (J Nutr). The protein digestibility-corrected amino acid score. 2000.
2. The Journal of Nutrition (J Nutr). Amino Acid Intake and Conformance With the Dietary Reference Intakes in the United States: Analysis of the National Health and Nutrition Examination Survey, 2001-2018. 2023.
3. Nutrients (Nutrients). Effect of a Protein Supplement on the Gut Microbiota of Endurance Athletes: A Randomized, Controlled, Double-Blind Pilot Study. 2018.
4. Molecular Nutrition & Food Research (Mol Nutr Food Res). In Vitro Fermentation of Animal and Plant Protein Isolates by the Human Gut Microbiota Under High and Low Carbohydrate Conditions. 2024.
5. Proceedings of the National Academy of Sciences of the United States of America (Proc Natl Acad Sci USA). Comparative analysis of environmental impacts of agricultural production systems, agricultural input efficiency, and food choice. 2014.

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This article was written by a Certified Nutrition Coach and reviewed by a Registered Dietitian. We rely on peer-reviewed research and trusted medical sources, and regularly update our content to ensure accuracy and clarity.