Protein is one of the main reasons people choose liquid egg whites, whether they're making a quick breakfast scramble, blending a smoothie, or preparing meals for the week ahead. Understanding the protein in egg white products can help you make informed choices about how they fit into your overall eating pattern.
Pete & Gerry’s Organic Liquid Egg Whites offer a convenient, versatile, and high-quality source of protein for a wide range of meals and recipes. With approximately 5 grams of protein per standard serving and up to 26 grams of protein per cup, they make it easy to add protein without adding significant fat or cholesterol. Whether you're preparing omelets, baking recipes, smoothies, or meal prep dishes, pasteurized liquid egg whites offer a practical ingredient that fits many cooking styles.
What Are Liquid Egg Whites?
Liquid egg whites (also called albumen) are pasteurized, pourable egg whites that are sold in a carton for convenience. Liquid egg whites are a clean, easy-to-measure protein option that has virtually no fat or cholesterol. They provide many of the benefits of egg white protein without the need to separate eggs by hand.[1][2]
Egg whites are the clear portion of an egg that surrounds the yolk. In a fertilized egg, the white serves as a protective layer that cushions and supports a developing chick. Most of an egg's vitamins and minerals are concentrated in the yolk, while the white functions primarily as a source of water and protein.[1][3]
Because of this natural composition, egg whites provide protein with very few calories compared to many other foods. This makes them a popular ingredient in both savory and sweet recipes.
Pasteurized Liquid Egg Whites
Most store-bought liquid egg whites are pasteurized before packaging. Pasteurization is a carefully controlled heat-treatment process that helps reduce harmful bacteria while preserving the functionality of the proteins used in cooking and baking.[4]
Pasteurization is particularly important when egg whites may be used raw in recipes such as smoothies, protein shakes, sauces, desserts, or cocktails. While Pete & Gerry’s Liquid Egg Whites are pasteurized, consumers should always verify that a liquid egg product is labeled pasteurized and follow all package instructions regarding handling and storage.
Complete Protein Amounts in Liquid Egg Whites
The protein in egg white products comes primarily from albumin proteins that naturally occur in eggs. These proteins contain all nine essential amino acids, which helps explain why egg white protein is often referred to as a high-quality complete protein source. Essential amino acids are those that the body cannot make naturally and therefore, must come from our food or supplements.[5]
| Measurement of Pete & Gerry’s Organic Liquid Egg Whites | Grams of Protein | Other Notes |
|---|---|---|
| 3 tablespoons | 5g protein | 20–25 calories, virtually no fat, and no cholesterol |
| ½ cup | 12–13g protein[6] | Roughly equivalent to the whites from three to four large eggs; common for omelets, scrambles, and meal prep |
| 1 cup | 24–26g protein | A full cup of liquid egg whites delivers protein levels comparable to many high-protein meals; used for batch cooking, family breakfasts, meal prep, and large-recipe applications |
Protein Quality and Benefits: Bioavailability
Egg whites are known as a high-quality protein. They rank above most other proteins on both Bioavailability (BV) and Net Protein Utilization (NPU) measurements, and are recognized as a highly digestible source of dietary protein.
What Is Bioavailability?
Bioavailability refers to how much of a nutrient the body can digest, absorb, and use. For protein, higher bioavailability means more amino acids are available for the body's normal physiological functions, including those related to muscle maintenance and tissue turnover.[7]
Egg white protein is highly digestible, which allows the body to efficiently access the amino acids it contains.
What Is Net Protein Utilization?
Net Protein Utilization measures the percentage of consumed protein that is retained and used by the body. It accounts for both digestibility and biological value, helping researchers understand how effectively a protein source contributes amino acids for normal bodily functions.[7]
On a scale of 1-100 on both metrics, egg whites score a 100 in BV and 94 in NPU, putting them higher than milk, beef, and soy proteins.[8]
Comparing Liquid Egg Whites to Whole Eggs
Both egg whites and whole eggs can play a role in a balanced diet. The best choice depends on your nutrition goals, recipe needs, and personal preferences.
| Nutrient | Egg Whites (~46g) | 1 Large Whole Egg (~50g) |
|---|---|---|
| Protein | 5g | 6g |
| Calories | 25 | 70 |
| Fat | 0g | 5g |
| Cholesterol | 0mg | 185mg |
There are benefits to eating the whole egg or just the egg whites based on your tastes and nutritional goals. Egg whites provide protein with fewer calories and without the fat found in egg yolks. Whole eggs include vitamins and minerals, including choline, selenium, and vitamin D, that are contained in the yolk.
Rather than viewing one option as better than the other, both have a place in many diets. For more information on when and why you may want egg whites, egg yolks, or the whole, you can visit Pete & Gerry’s guide to egg whites vs. egg yolks.
Why Choose Pete & Gerry’s Organic Liquid Egg Whites?
The high quality of our Organic Liquid Egg Whites starts on the farm. Pete & Gerry’s Organic Liquid Egg Whites are made from USDA Certified Organic eggs sourced from family farms that share our commitment to animal welfare, responsible farming, and transparency. Pete & Gerry’s Organic Liquid Egg Whites offer a convenient way to enjoy the benefits of egg white protein while supporting farming practices that align with your values.
Responsible Farming
At Pete & Gerry's, we work with over 350 family farms that share our commitment to responsible farming and animal welfare. We are proud to be a Certified B Corporation and a Certified Humane company, reflecting our focus on accountability, transparency, and continuous improvement. These trusted third-party verifications show our commitment to these values on every product we sell.
Our Certifications
In addition, our Organic Liquid Egg Whites are USDA Certified Organic. USDA Certified Organic standards establish requirements related to feed, farming practices, and the use of certain synthetic substances. These standards help create consistency and transparency within organic food production systems.[9]
Our Organic Liquid Egg Whites are made from USDA Certified Organic eggs and offer a simple ingredient list centered around egg whites. This straightforward approach aligns with consumers who want convenient protein options without unnecessary additives.
Choosing organic products can also support farming systems that prioritize organic feed and responsible agricultural practices. While every consumer's priorities are different, many people appreciate the opportunity to align food purchases with the farming methods and sustainability practices they value.
Simple Protein, Everyday Convenience and Values
Pete & Gerry’s Organic Liquid Egg Whites start with responsible farming and USDA Certified Organic eggs. They combine convenience, quality, and values, including organic production, family-farm partnerships, animal welfare, and transparency. With complete protein in every pour, they’re a simple way to add high-quality nutrition to your omelets, smoothies, and more.
Whether you’re preparing breakfast for a busy morning, experimenting with a new recipe, or making a favorite family dish, our Organic Liquid Egg Whites are ready to help you get cooking.
Frequently Asked Questions
Q: How much protein is in liquid egg whites?
A: A standard 3-tablespoon serving of liquid egg whites contains about 5 grams of protein. A full cup (about 244 grams) provides approximately 24 to 26 grams of protein. Always check the carton label because values may vary slightly by brand.
Q: Are liquid egg whites a complete protein?
A: Yes. Egg whites are a complete protein because they contain all nine essential amino acids that the body cannot produce in sufficient amounts on its own.[5] These amino acids support normal muscle maintenance, tissue repair, and many other biological functions.
Q: Do liquid egg whites contain cholesterol?
A: No. Liquid egg whites contain 0 milligrams of cholesterol. The cholesterol found in eggs is located in the yolk, making egg whites a cholesterol-free source of protein.
Q: Can you consume liquid egg whites raw?
A: Many carton egg whites like Pete & Gerry’s Organic Liquid Egg Whites are pasteurized, which may make them suitable for certain uncooked uses. Consumers should always verify that the carton specifically states the product is pasteurized and follow all handling and storage instructions provided by the manufacturer.
Q: Are liquid egg whites beneficial for muscle building?
A: Liquid egg whites provide complete protein and can be included as one source of dietary protein within a balanced eating pattern.[6][7][8] Individual protein needs vary based on factors such as age, activity level, and overall dietary intake.
Q: What are pasteurized egg whites?
A: Pasteurization is a process in which liquid egg whites are heated to carefully controlled temperatures for a specific length of time and then cooled. [4] This process helps reduce harmful microorganisms while maintaining the cooking and baking properties of the egg whites.
References
- Healthline. Egg White Nutrition Facts. https://www.healthline.com/nutrition/egg-whites-nutrition
- Pete & Gerry’s. Organic Liquid Egg Whites. https://www.peteandgerrys.com/products/organic-liquid-egg-whites
- Wang X, et al., 2019. Differential proteomic analysis revealed crucial egg white proteins for hatchability of chickens. Poultry Science. https://pmc.ncbi.nlm.nih.gov/articles/PMC8913984/
- Bermudez-Aguirre, D., & Niemira, B. A., 2023. A review on egg pasteurization and disinfection: Traditional and novel processing technologies. Comprehensive Reviews in Food Science and Food Safety. https://doi.org/10.1111/1541-4337.13088
- Healthline. A Guide to Essential Amino Acids and Your Health. https://www.healthline.com/nutrition/essential-amino-acids
- Cleveland Clinic. Try These 21 High Protein Foods. https://health.clevelandclinic.org/high-protein-foods
- Ajomiwe, N., et al., 2024. Protein Nutrition: Understanding Structure, Digestibility, and Bioavailability for Optimal Health. Foods. https://pmc.ncbi.nlm.nih.gov/articles/PMC11171741/
- Layman, D., & Rodriguez, N., 2009. Egg Protein as a Source of Power, Strength, and Energy. Nutrition Today. https://www.researchgate.net/publication/232241300_Egg_Protein_as_a_Source_of_Power_Strength_and_Energy
- U.S. Department of Agriculture. About the Organic Standards. https://www.ams.usda.gov/grades-standards/organic-standards
