High in protein:

Egg whites are an excellent source of protein, containing all nine essential amino acids that the body needs to function at its best. They pack around 67% of all the protein found in eggs.

Low in fat and cholesterol:

Egg whites are virtually free of fat and cholesterol.
This makes them a great option for people who are trying to reduce their cholesterol intake.

Complete protein:

Egg whites provide what is considered a complete protein, meaning it contains all nine essential amino acids in the amounts your body needs to function at its best. One large egg white has only 18 calories:

Slow digestion:

Egg white protein digests more slowly than whey protein, which can cause potential spikes in blood sugar levels and cause cravings and hunger.


Protein is a macronutrient that is essential for the structure, function, and regulation of the body's cells, tissues, and organs. It is one of the three major macronutrients, along with carbohydrates and fats. Proteins are composed of smaller units called amino acids, which are linked together in specific sequences. There are 20 different amino acids that can combine in various ways to form a wide variety of proteins.

Proteins serve a multitude of critical roles in the body, including:

  1. Building and Repairing Tissues: Proteins are the building blocks of tissues such as muscles, skin, hair, and organs. They play a crucial role in the growth, maintenance, and repair of these tissues.

  2. Enzymes: Many proteins act as enzymes, which are biological catalysts that facilitate chemical reactions in the body. Enzymes are involved in processes like digestion, metabolism, and cellular energy production.

  3. Hormones: Hormonal proteins, such as insulin and growth hormone, regulate various physiological processes and help maintain homeostasis in the body.

  4. Immune Function: Antibodies are specialized proteins that play a key role in the immune system, helping to defend the body against pathogens like bacteria and viruses.

  5. Transport: Proteins like hemoglobin transport oxygen in the bloodstream, while others facilitate the transport of nutrients and molecules across cell membranes.

  6. Structural Support: Proteins provide structural support to cells and tissues. For example, collagen is a protein that gives strength and elasticity to connective tissues like tendons and skin.

  7. Energy Source: While carbohydrates and fats are the body's primary sources of energy, proteins can also be broken down for energy when needed, although this is not their primary function.

It's important to obtain an adequate amount of protein from your diet to support these vital functions. Dietary sources of protein include meat, poultry, fish, dairy products, eggs, legumes, nuts, and seeds. The recommended daily protein intake varies depending on factors like age, sex, activity level, and overall health goals. Protein deficiency can lead to a range of health issues, so it's essential to ensure you get enough protein in your diet to maintain good health.