Health Guide

Egg Albumen

Ever cracked open an egg and discarded the clear, jelly-like part? You might be throwing away the purest protein source on the planet. This clear liquid is **Egg Albumen** (also known as egg white). It is the nutritional powerhouse of the egg, containing almost all the protein, while the yolk contains the fat and cholesterol. Think of it as nature's liquid muscle builder. It is a complete protein, meaning it contains all nine essential amino acids your body needs to repair tissue, build muscle, and maintain a strong immune system. It is odorless, tasteless, and incredibly versatile, making it a staple for athletes and health enthusiasts looking for a clean, high-quality protein boost without the extra calories.

Evidence BasedDietary Supplement

VERIFIED SOURCE

Bio-Activity Analysis

Protein Quality Score (PDCAAS)

SCIENTIFIC DATA VISUALIZATION

Y-Axis

Score (1.0 is max)

Source →

Health Benefits & Sources

Why You Need It

Muscle Growth & Repair: Provides the raw building blocks for muscle tissue.
Weight Management: High in protein to keep you feeling full longer.
Immune Support: Contains lysozyme, an enzyme that fights bacteria.
Low Calorie: High nutrition with very few calories (approx. 17 per white).

Deep Dive

Egg albumen is approximately 90% water and 10% protein. The protein here is the 'gold standard'—it has the highest biological value of any whole food protein source. This means your body absorbs and utilizes it more efficiently than almost anything else.

The presence of lysozyme is a unique benefit. This enzyme has powerful antimicrobial properties, helping to protect the body from infection. Furthermore, albumen is rich in selenium, a mineral that plays a critical role in antioxidant defense and thyroid health. Unlike many processed protein powders, egg albumen is a whole food, retaining these micronutrients naturally.

Natural Food Sources

The most direct source is obviously the egg white itself. However, other high-protein foods contribute to your intake of these essential amino acids.

Food	Amount (Protein)	% Daily Value
Egg Whites (1 large)	4g	8%
Chicken Breast (3oz)	26g	52%
Greek Yogurt (1 cup)	23g	46%
Lentils (1 cup)	18g	36%
Tofu (1/2 cup)	10g	20%

Supplementation

While you can buy albumin powder (dried egg white), the best source is always the real thing.

Who should take it? Bodybuilders, people on calorie-restricted diets, or those with difficulty chewing/swallowing who need high-protein liquid nutrition.
Dosage: There is no official RDA for albumen specifically. Aim for 1-2 egg whites for breakfast or added to shakes. If using powder, follow the package instructions (usually 1-2 scoops).

Top Food Sources

Liquid Egg Whites (Carton)

Pasteurized and ready to cook

Whole Eggs

Separate the yolk for pure albumen

Chicken Breast

Contains similar amino acid profile

Greek Yogurt

High in protein and calcium

White Fish (Cod/Tilapia)

Lean protein source

Frequently Asked Questions

They are both excellent sources. Whey digests slightly faster, making it great post-workout. Egg albumen is a medium-digesting protein, excellent for general use and keeping you full longer. Egg albumen is naturally lactose-free.

Yes, cooked egg whites are safe to eat daily. They are a fantastic way to boost protein intake without adding significant fat or carbohydrates.

No. Almost all the cholesterol and fat in an egg is found in the yolk. The white is pure protein and water.

Raw egg whites can be difficult to digest and may cause bloating or nausea. Additionally, the avidin content can cause long-term nutrient issues. Always cook them for better digestion and safety.

Safety & Side Effects

Egg albumen is generally safe for the vast majority of people. However, there are two main things to watch out for:

Biotin Depletion: Raw egg whites contain a protein called avidin. Avidin binds tightly to biotin (Vitamin B7) in your gut, preventing its absorption. If you consume raw egg whites daily, you could develop a biotin deficiency. Cooking egg whites denatures avidin, rendering it harmless. Always cook your egg whites if eating them regularly.
Allergies: Egg allergy is one of the most common food allergies, especially in children. If you have an egg allergy, avoid egg albumen entirely.

Warning: Consuming raw eggs carries a slight risk of Salmonella contamination. Pasteurized egg whites (carton liquid) are a safer option if you prefer them uncooked.

Scientific References

[1]Journal of the International Society of Sports Nutrition: 'The role of dietary protein in muscle hypertrophy.'
[2]Food Chemistry: 'Functional properties of egg white proteins.'
[3]Nutrients: 'Egg as a Functional Food: A Review.'