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You’ve probably heard about the benefits of including egg whites in your diet. But what about drinking them? Are there benefits? And, is that even safe?
Here is my quick answer:
Yes, it’s safe to drink egg whites as long as they are pasteurized. Drinking egg whites is beneficial as a way to add variety into your meals and create a quick on-the-go way to consume protein. However, if you consume a large number of raw egg whites, you’ll need to consider supplementing with biotin.
I’ll explain in more detail below the benefits and drawbacks of drinking egg whites, and why supplementing with biotin is key if you drink a lot of them.
After reading this article you will learn:
- What’s the difference between raw egg whites and liquid egg whites?
- 5 reasons why people drink egg whites
- Is it safe to drink egg whites?
- What do egg whites taste like and how do you consume them?
Raw Egg Whites vs. Liquid Egg Whites: What is the Difference?
The primary difference between raw egg whites and liquid egg whites is that liquid egg whites are safe to drink while raw egg whites are not due to the pasteurization process liquid egg whites go through.
You may be wondering what raw egg whites and liquid egg whites even are? Raw egg whites are found when we crack a whole egg and separate the yolk and egg white. Liquid egg whites are purchased on their own from the store in a carton.
When we think about eating egg whites raw, we need to remember that to do this the egg whites we are consuming must go through a pasteurization process to kill any harmful bacteria. Otherwise, the eggs must be cooked to kill the bacteria.
Liquid egg whites are pasteurized and therefore safe to drink, raw egg whites from whole eggs are not and therefore must be cooked. This is a crucial point to understand to keep you from getting sick.
Related Article: Can I Eat Whole Eggs While Cutting (Yes, Here’s How)
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Why Do People Drink Egg Whites? 5 Reasons
People drink egg whites for the following reasons:
- It’s an affordable protein option
- It contains no other macronutrients
- It is easy to consume
- It’s a way to switch up your meals
- It’s lower in volume
1. It’s an Affordable Protein Option
Liquid egg whites are an affordable protein option compared to other meat options, like chicken breast.
A 1L container of liquid egg whites contains approximately 110g of protein and costs about $5.50. To get the same amount of protein from chicken breast, you would need to purchase 450g which would set you back between $8-$10 depending on the quality.
This makes liquid egg whites an affordable way to increase your protein consumption throughout your day. This can be especially beneficial if you are currently looking to increase your muscle mass and have a high daily protein requirement.
2. It Contains No Other Macronutrients
Egg whites are strictly protein making it much easier to hit your daily protein goal without consuming excess calories from carbs and fat that would negatively impact body composition.
If we are primarily consuming protein from sources that also contain carbs and fat, it can be tricky to get enough protein but not consume more than your targeted daily calories through the additional carbs and fat. This can be particularly true when you are looking to lose body fat and you are consuming fewer calories overall.
Consuming foods, such as egg whites, that are primarily protein can make this process much easier.
3. It Is Easy To Consume
Drinking egg whites is a very easy way to consume protein as no preparation or cook time is required. This can be particularly helpful for anyone that is busy or on the go, making it easier to consume enough protein regularly.
I think we’ve all been there, eating rubbery egg whites that have been prepped then reheated. Not only is it not super appetizing but you have to spend time out of your already busy weekend cooking and preparing them for the week.
Instead, if you drink your egg whites, there is no cook or prep time required. You simply add the egg whites to a smoothie and you are ready to eat. You can even take the smoothie on the go if you’re running off to work or run errands.
By making it so much easier and more enjoyable to consume protein, you are much more likely to regularly consume enough protein, which over the long term is crucial for muscle growth.
4. It’s a Way To Switch Up Your Meals
Adding egg whites into a smoothie to drink is an easy way to switch up how you’re eating egg whites, adding more variety to your diet and making it easier to maintain the consistency with your diet required for long term success.
You may be wondering, what is the benefit of having variety in your diet? Adding variety is an easy way to increase your enjoyment of your meals which will make it easier to stay consistent with your diet over the long term. This long term consistency is the missing piece that keeps many people from reaching their goals.
Think about it, are you more likely to swing by the drive-thru if you have a new breakfast option at home or if you are looking at the same egg white omelette you’ve eaten for the last 2 weeks?
5. It’s Lower in Volume
Drinking egg whites are lower in physical volume compared to cooked egg whites which can be beneficial for someone trying to build muscle but struggling to eat enough calories.
Egg whites when cooked become quite fluffy and high in volume, which can be tricky for someone struggling to eat enough calories. After eating it, you are likely to feel more physically full which may lead to not being able to eat as many calories as needed throughout the rest of the day.
By drinking egg whites, the volume is decreased and you’ll be able to more comfortably consume a higher volume without it impacting your hunger as much throughout the rest of the day.
If you are trying to lose weight and therefore on a lower calorie diet, this may not be the best option. Instead, you would want the higher volume cooked egg whites to help fill you up with fewer calories.
Is It Safe To Drink Egg Whites?
From a food safety perspective, it is safe to drink liquid egg whites that you purchase in a carton from the store and are labeled as pasteurized. However, if you are consuming a large number of raw egg whites regularly you may want to consider supplementing with biotin.
The primary reason it is dangerous to eat raw eggs is that they can contain salmonella which can lead to diarrhea, abdominal cramping and vomiting. To kill this salmonella, eggs need to either be cooked or go through the pasteurization process.
The pasteurization process heats the egg whites to 134 degrees, which will kill salmonella without damaging the protein. Therefore, they become safe to eat while still having all the protein content that you are looking for. It is never safe to drink unpasteurized egg whites which is why eating the egg whites raw from a whole cracked egg is never recommended.
A less discussed consideration as to whether egg whites are safe is that raw egg whites contain avidin. Avidin binds tightly to biotin making it unavailable for intestinal absorption. Avidin is denatured when cooking so this is only an issue when drinking liquid egg whites.
This does not mean that drinking egg whites is unsafe, it simply means that you may want to consider supplementing with biotin if you are drinking egg whites regularly. Remember, its important to take your supplement a few hours apart from when you drink egg whites to ensure the avidin doesn’t bind to the supplement as well.
You can check out my favorite biotin supplement here, which you can find on Amazon.
Overall, egg whites are safe to drink as long as they are pasteurized. It may be worth supplementing with biotin if you are drinking egg whites regularly to avoid a biotin deficiency.
What Does Drinking Egg Whites Taste Like?
Drinking egg whites do not have a flavor however they do have a thicker texture but this can easily be disguised by blending them in with something like a smoothie.
Drinking egg whites can be done on their own, however, due to the lack of flavor most people don’t prefer it. Some simply flavor the egg whites using sugar-free syrup, but this is only a good option if the thicker texture doesn’t bother you.
Instead, what I recommend is to disguise the texture to add flavor, mix them into a smoothie. When egg whites are blended they become quite light and frothy, this texture is generally enjoyed by most people more than the thicker original texture. Additionally, it’s a great way to add protein to your smoothie without adding protein powder.
How To Drink Egg Whites
Egg White Smoothie Recipe: Chocolate Strawberry Protein Shake
The easiest and tastiest way to drink egg whites is to mix them into a smoothie. They will not alter the taste of the smoothie and will add light and frothy texture.
This smoothie is packed with protein from both the protein powder and the egg whites. This makes it a filling breakfast option or great for pre-or post-workout.
- 150g frozen strawberries
- 1 small frozen banana (125g)
- ½ scoop chocolate protein powder
- ½ cup egg whites
- 2 tsp cocoa powder
- 1 tbsp peanut butter
- Place all the ingredients in a blender except the egg whites. Blend until smooth.
- Add egg whites at the end until they combine and froth slightly.
This recipe makes 1 serving with 387 calories, 32g protein, 48g of carbs and 10g of fat.
Check out these recipes: Egg White Oatmeal Recipe For Bodybuilding (Easy & Tasty) and Egg White Protein Shake
Let’s get you in the best shape of your life. Sounds good?
Other Egg Resources
- Why Do Bodybuilders Eat Egg White Only? (5 Reasons)
- Are Eggs Good or Bad For Bodybuilding? (Pros & Cons)
- 4 Eggs For Breakfast: Is It Healthy?
- Are Duck Eggs Good or Bad For Bodybuilding? (Pros & Cons)
- How Many Eggs Per Day Should I Eat To Gain Weight?
- Can You Mix Whey Protein With Eggs? Benefits & How To Do It
About The Author
Laura Semotiuk is a Precision Nutrition Level 1 certified nutrition coach. She works with athletes and active individuals looking to improve performance and develop healthy nutritional habits and behaviors. She has a passion for cooking, meal prepping, and creating simple and healthy recipes. You can connect with Laura on Instagram or through her Website.