Egg Protein vs Whey Protein: Is Egg Protein Really a Better Choice?
Is egg protein better than whey? Learn the truth about egg protein bioavailability, raw eggs, egg white protein powder, and why whey protein often delivers better results.
In a previous lesson, we covered the benefits of whey protein concentrate (WPC) and how to identify high-quality sources—specifically WPC80, which offers one of the best protein-to-value ratios available. This time, we’re breaking down another protein source commonly used in fitness diets: egg protein.
Egg protein has long been promoted as a high-quality, “classic” protein source. But does it actually live up to the hype—and is it superior to whey?
Why Some People Choose Egg Protein
There are legitimate reasons to use egg protein. For individuals with a dairy allergy or lactose intolerance, egg protein can serve as an alternative to whey. Like whey, egg protein is relatively fast-digesting and provides a complete amino acid profile.
However, many people without dietary restrictions are choosing egg protein simply because marketing has positioned it as superior—or because of outdated fitness myths popularized decades ago.
This has even led some people to consume raw eggs or raw egg whites in pursuit of “hardcore” gains. Unfortunately, this approach is not only inefficient—it’s counterproductive.
Raw Eggs and Protein Bioavailability
One of the biggest issues with raw egg protein is poor bioavailability.
A well-controlled human study comparing cooked and uncooked eggs found that raw eggs are only about 50% bioavailable, meaning your body absorbs only half of the protein consumed (1).
In practical terms, this means:
- Drinking raw eggs delivers far less usable protein than the label suggests
- You may be significantly under-consuming protein without realizing it
- Macro tracking becomes inaccurate if raw eggs are a primary protein source
If someone insists on consuming raw eggs, they would need to double the number of eggs to achieve the same protein absorption as cooked eggs—which defeats the purpose entirely.
The Problem With Raw Egg Diets
Many modern nutrition approaches are built around hitting daily protein targets. If you’re drinking raw eggs and assuming you’re absorbing 100% of the listed protein, you are likely falling short of your actual protein needs, which can negatively impact muscle growth, recovery, and body composition.
Raw egg consumption isn’t “hardcore”—it’s simply inefficient.
What About Egg White Protein Powder?
Egg protein powder is produced by pasteurizing raw egg whites and drying them into a powdered form. While this process improves safety, there is currently no direct research comparing the bioavailability of pasteurized egg protein powder to raw eggs or cooked whole eggs.
Additionally, pasteurization methods vary. Some processes use higher heat or longer exposure, which may improve protein availability, while others may not. Because of this uncertainty, egg protein powders lack the consistency and predictability found in well-researched dairy-based proteins.
This is one reason egg protein is not included in Select Protein—we prioritize protein sources with well-established digestion and absorption data.
Why Cooking Eggs Improves Protein Absorption
Researchers believe cooking eggs improves protein bioavailability for two main reasons:
- Protein denaturation: Heat alters the protein structure, making amino acids more accessible to digestive enzymes.
- Removal of absorption inhibitors: Raw eggs contain compounds that may interfere with digestion, which are neutralized during cooking.
Both mechanisms likely contribute to the significantly higher protein absorption seen with cooked eggs.
Additional Downsides of Raw Egg Protein
Beyond poor protein absorption, raw eggs come with other drawbacks -
Biotin deficiency risk: Raw eggs contain avidin, a protein that binds tightly to biotin (vitamin B7), preventing its absorption. Long-term consumption of raw egg whites can contribute to biotin deficiency.
Digestive distress: Egg protein—especially in powder form—is rich in sulfur-containing compounds. This often leads to severe gas and bloating, producing far more unpleasant digestive side effects than low-quality whey.
- If you’ve ever experienced protein-related bloating before, egg protein may take that experience to a new level.
The Bottom Line
- Egg protein is not inherently bad—but it is often misunderstood and oversold.
- Raw eggs deliver only about 50% of their protein
- Egg protein powder lacks strong bioavailability data
- Cooked eggs are far superior to raw eggs
- Whey protein remains one of the most researched, reliable, and efficient protein sources available
If you want to optimize protein intake, hit your macros accurately, and support muscle growth efficiently, relying on high-quality whey protein and properly prepared whole foods is far more effective than chasing outdated protein myths.
Save your money, cook your eggs, and stop chugging raw egg whites for gains.