Whey Protein Isolate (WPI)
90.0gprotein / 100g370 cal · 1.0g fat · $$$ · Quality 1.0
Egg White
11.0gprotein / 100g52 cal · 0.2g fat · $ · Quality 1.0
Whey Protein Isolate (WPI) is in a different weight class here, protein-wise: 90.0g per 100g vs Egg White's 11.0g, a 79.0g difference that's more about food category than food quality.
Protein quality is essentially matched between the two — both land in a similar tier for amino acid completeness.
On price, Egg White wins clearly — $ against Whey Protein Isolate (WPI)'s $$$.
For anyone avoiding dairy specifically, Egg White is the clear pick over Whey Protein Isolate (WPI).
Whey Protein Isolate (WPI)'s typical serving also delivers more leucine (2700mg vs Egg White's 490mg) — relevant if the goal is maximizing the muscle-protein-synthesis trigger per meal, not just total grams.
If raw protein density is what you're optimizing for, Whey Protein Isolate (WPI) wins clearly. Choose Egg White instead if its lower fat, cost, or prep time matters more to you than the extra grams.
Full nutrition comparison
| Per 100g | Whey Protein Isolate (WPI) | Egg White |
|---|---|---|
| Protein | 90.0g | 11.0g |
| Calories | 370 | 52 |
| Fat | 1.0g | 0.2g |
| Carbs | 1.5g | 0.7g |
| Fiber | 0.0g | 0.0g |
| Quality score | 1.0 | 1.0 |
| Relative cost | $$$ | $ |
| Prep time | 1 min | 5 min |
Frequently asked
Which has more protein, whey protein isolate (wpi) or egg white?
Whey Protein Isolate (WPI) has 90.0g of protein per 100g compared to Egg White's 11.0g.
Which is lower in calories?
Egg White is lower in calories per 100g, at 52 vs the other's 370.