Is egg powder an effective egg substitute for protein?

Dear Yolking it Up, 

That’s an egg-cellent question! Egg powder is made from dehydrated eggs, and the powder retains most of the nutritional value found in natural eggs. That said, the dehydration process may cause a small loss of nutrients. Overall, it can be a reliable and convenient protein substitute. Read on to crack open the basics of egg powder, how it’s made, how it compares to natural eggs, and other potential protein alternatives.  

What is egg powder? 

Egg powder is made from eggs that have been fully dehydrated and turned into dry powder. It’s made by removing the water from eggs, usually through a process called spray drying. The liquids of the eggs are turned into tiny droplets using a variety of high-tech machines. These droplets enter a warm air chamber where the moisture quickly evaporates. This process is fast and uses controlled heat, which helps protect the majority of the egg’s nutritional quality.  

What are the different kinds of egg powder? 

Some of the different kinds of egg powder that you can egg-splore include: 

• Whole egg powder: made from both the egg whites and egg yolks
• Powdered egg whites: contains only the egg whites
• Egg yolk powder: contains only the yolk of the egg
• Powdered egg mix: usually made from whole egg powder blended with ingredients like powdered milk and vegetable oil 

How is egg powder different from natural eggs? 

Since spray drying eggs removes most of the water, it makes the egg powder usable for a longer time than natural eggs. This process gives egg powder an extended shelf life where it doesn’t egg-spire quickly.  

Egg powder also makes cooking and baking simpler. Instead of cracking the eggs and potentially dealing with a mess, you can measure the powder and add it directly to your recipe. Whole egg powder works well for dishes like omelets, scrambled eggs, or baked goods. If a recipe calls only for egg whites, powdered egg whites offer an easy alternative without the need to separate whites from yolks by hand.  

Are the health benefits of egg powder different from natural eggs? 

Natural eggs are recognized as a high-quality protein source because they provide all nine essential amino acids the body needs. Approximately two eggs contain about 12.4 grams of protein. Egg protein has been linked to several health benefits, including supporting muscle strength and increasing feelings of fullness. Additionally, they also contain vitamins, minerals, and healthy fats. With the nutrients that eggs provide, eggs can support brain health, strengthen bones, and help lower blood pressure.  

That said, the process of spray drying eggs can lead to some nutrient loss. Heat-sensitive nutrients (such as proteins and vitamins) can be slightly reduced during this process. However, egg powder still holds most of the nutrition found in natural eggs, remaining a highly nutritious option that still gives you similar health benefits.  

What are some alternative sources of protein? 

If you're considering egg-spanding your protein options beyond eggs or egg powder, there are plenty of nutritious choices, including:  

• Lean meats: Salmon, tuna, and turkey provide a source of high-quality protein in each serving. 
• Tofu: This is a versatile plant-based option with about 10 grams (g) of protein per 100 grams. 
• Quinoa: This is one of the few vegetarian foods that has all nine of the essential amino acids, containing 4.4 g of protein per 100 g. 
• Lentils: This is a filling source of protein and fiber with around 9 g of protein per 100 g.
• Nut butters: Peanut, almond, and other nut butters offer a good source of protein, but the amounts of protein vary by type. 
• Chia seeds: These seeds have around 16.5 g of protein per 100 g, which is a great protein substitute. Additionally, chia seeds are commonly used as an egg substitute.
• Whey protein powder: This protein supplement is often used to support muscle mass and strength. It's made from the proteins found in the watery portion of milk when cheese is produced.  

List adapted from Medical News Today 

Keep in mind that this list isn’t exhaustive, so there are other protein alternatives you can explore. If you’re unsure about how much protein or which nutrients you need, you might consider reaching out to a registered dietitian. They can help you create a tailored nutrition plan that supports your health goals.  

As with most foods, maintaining balance and variety is the best way to get eggs-actly the nutrients your body needs.  

Keep it over-easy,