Eggs vs Protein Powder: Which is Cheaper & Better?

Between eggs and protein powder, you might have wondered which would be the cheaper and better option for your daily protein needs.

Egg white protein might already have been part of your daily diet and you’re thinking about other alternatives to try that might support you better on your weight loss goals and healthy lifestyle. Or, you might have been using whey protein powder and wondered if the nutritional content is better than consuming eggs.

You are not alone in that dilemma. There are a lot of people who want to know about the best protein source option available, be it for their daily exercise partner, muscle building, breastfeeding for moms, or improving their overall health.

We have researched all the information that you need to know between egg white protein and whey protein powder. The comparison between these two sources of protein will help you choose which is the cheaper and better option for your overall fitness.

Key Takeaways:

Protein powder is better as it much more convenient, time saving, and you can choose from a wide variety of flavors. Protein powders are also maximized to deliver protein so they are the best choice for people who want to gain muscle or lose weight.



When it comes to nutrition, let’s go ahead and take a look at the grams of protein from an egg compared to the grams of protein in a serving of a protein powder:


Eggs are a great source of protein. They supply the essential amino acids the body needs. The following are the nutritional content of one, large, 50 grams hardboiled egg:

  • Protein: 6.3 grams
  • Carbs: 0.6 grams
  • Total Fats: 5.3 grams
  • Saturated Fat: 1.6 grams
  • Monosaturated fat: grams
  • Cholesterol: 212 milligrams
  • Vitamin A: 6% of Recommended Dietary Allowance (RDA)
  • Vitamin B2: 15% of RDA
  • Vitamin B12: 9% of RDA
  • Vitamin B5: 7% of RDA
  • Phosphorous: 86 milligrams
  • Selenium: 22% of RDA
  • Calories: 77

Protein Powder

There are different types of protein supplements available on the market. The following are the most common types of protein powders and their nutritional content:

Whey Protein Powder

Whey protein powders are formulated to contain the essential amino acids that the body needs. Please note that the nutritional value can differ depending on the manufacturer so it’s always best to check the label to see the actual nutritional value of the protein powder of your choice.

The following are the nutritional content of Optimum Nutrition Gold Standard 100% Whey Protein Powder, a bestseller whey protein powder, from a scoop or approximately 30.4 grams.

  • Protein: 24 grams
  • Total Fats: 1.5 grams
  • Saturated Fat: 1 gram
  • Cholesterol: 35 milligrams
  • Sodium: 50 milligrams
  • Total Carbs: 3 grams
  • Dietary Fiber: <1 gram
  • Total Sugar: 1 gram
  • Calcium: 130 milligrams
  • Iron: 0.7 milligrams
  • Potassium: 210 milligrams
  • Calorie Count: 120

Collagen Protein

Collagen Protein is one of the newest types of protein powders available on the market. It is derived from animal skin, bones, and connective tissues.

Just to give you a glimpse of the nutritional value of a scoop, we have taken the nutritional contents from one of the bestseller collagen protein powders, Vital Proteins Collagen Peptides Powder.

Here’s the nutritional value from a scoop or approximately 20 grams of collagen protein powder:

  • Protein: 18 grams
  • Vitamin C: 90 milligrams
  • Sodium: 110 milligrams
  • Hydrolyzed collagen: 20 grams
  • Hyaluronic Acid: 80 milligrams
  • Calorie Count: 70

Egg White Protein Powder

Dried-up egg white protein powder is another protein powder option that is available on the market.

A lot of people are concerned about cholesterol when they consume eggs as part of their diet. However, it’s important to know that the egg yolk is where most of the dietary cholesterol in an egg is found.

The following is a sample nutritional content from one scoop or approximately 16 grams of a bestseller It’s Just – Egg White Protein Powder:

  • Protein: 13 grams
  • Sodium: 210 milligrams
  • Carbs: <1 gram
  • Potassium: 185 milligrams
  • Calorie Count: 70

Nutritional Value Takeaway Between Eggs Vs Protein Powders

When it comes to Nutritional Value between eggs and proteins in powder form, the whey protein powder yields the highest amount of protein content.

No wonder bodybuilders, athletes, vegans, and those following heavy exercise regimens choose whey protein to supplement their diet.

On the other hand, if you are someone who is looking for an alternative source of proteins with fewer calories, then you might want to consider collagen protein powder or egg white protein powder.

Eggs on the other hand are a good food option for those who are following a healthy lifestyle with fewer carbohydrates and want to have more vitamins and minerals like Vitamins A, B2, B5, and selenium.


A man holding his stomach

When it comes to digestion and nutrient absorption, protein powders generally are absorbed faster than eggs.

This is because protein powders have already been broken down into smaller peptides which makes it easier for the body to digest and utilize.

Eggs on the other hand, even though they are a complete source of protein, still need to be broken down by the digestive system before the nutrients can be absorbed by the body.

There are protein powders supplements that even incorporate the production of more digestive enzymes to aid in the digestion of protein supplements.

Muscle Building

A woman planking

When it comes to muscle growth, egg white vs whey protein powder supplement would result in protein powders being better than eggs.

Bodybuilders and athletes prefer whey protein powders to an egg for building muscles on their protein shake as a meal replacement because the formula generally contains the essential amino acid profile on whey protein isolate that stimulates better muscle protein synthesis.

Compared to a scoop of protein powder, you will need to eat a substantial amount of eggs to have comparable muscle growth results to protein powder.

Post Workout Recovery

Post Workout Recovery

For your post-workout recovery, protein powders in comparison to egg white protein are much better in terms of nutrients specifically intended to help muscles recover after a workout.

Protein powders are packed with other nutrients that help with post-workout recoveries like glutamine, BCAA, and Creatine Monohydrate.

Creatine is a popular sports supplement that has been shown to help improve performance and reduce muscle soreness.

Amino acids like glutamine help with the repair and maintenance of skeletal muscles, while BCAA can help with energy production and reduce fatigue.

Weight Loss

A woman with a measuring tape around her waist

Protein helps you feel fuller for a longer period, which can help reduce your overall calorie intake. It is recommended that about 30% of calories should be protein for optimal weight loss.

Egg whites have been a popular choice among foods as part of the daily diet because they are a good source of protein and essential nutrients that help with weight loss.

Eggs also contain a good amount of choline which is an essential nutrient that helps with metabolism.

Though, protein powders are a better option than eggs when it comes to weight loss. You might have noticed on the nutritional content that protein powders yield more grams of protein per scoop than an egg.

This means that you will feel fuller faster and for a longer period when you consume protein powder shakes.

There are protein powders that are formulated specifically to aid in weight loss and contain thermogenic ingredients. These thermogenic ingredients help to increase the body’s temperature which can result in more calories burned.


Sunny side up eggs in a pan

Egg white vs protein powder when it comes to taste has a big difference. Protein powders come in different flavors to help with cravings, while eggs generally do not have any flavor unless it’s cooked and mixed with other ingredients.

When asked about chocolate protein shake vs eggs to consume in the morning, it is easier to pick the delectable chocolate flavor that can be easily gulped down to help with your fitness.

Though, there are also delicious protein shakes with eggs recipes that are available that you might want to check out.

Preparation Time

A protein shakes and spoon with chocolate flavored protein powder

Eggs are also not as convenient to take with you on the go as protein powders. It is much easier to prepare a protein shake using whey protein powder than to scramble some eggs or make an omelet.

Protein powders can be mixed with water or milk and taken with you wherever you go, whereas to get your egg protein from eggs, you need to cook them before they can be consumed.


A dozen eggs in a carton

When it comes to price, eggs are cheaper than protein powders. You can get a dozen eggs and get your needed egg protein for about $2 while a tub of protein powder could cost you around $30.

But even though eggs giving you the essential egg protein are cheaper than protein powder, you would need to eat more eggs to reach the amount of protein you would get from a scoop of protein powder. So in the end, your search and use of protein powder would still be more cost-effective.

Conclusion: Which is Better – Eggs or Protein Powder?

To sum it up, whether you choose egg whites or a scoop of protein powder, you will still get the protein your body needs.

But if you are looking at other factors like taste, convenience, and price, then protein powder is a better option than eggs. It is also more beneficial in terms of weight loss and post-workout recovery.

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