Egg-White and Other Protein Powders

Egg-white, beef, insect, hemp, potato and other less common protein powders: the small studies that exist, where proper evidence was not found, and allergy and quality cautions.

Content last updated October 22, 2026. This page has not been medically reviewed.

Overview

Besides whey, casein and the big plant proteins, shops sell egg-white, beef, insect, hemp and potato powders. Research on these is thin. This page reports what we found and says plainly where proper evidence was not found. For the main powders see Whey Protein and Plant Protein Powders. These are dietary supplements, and in the US the FDA is not authorized to review them for safety and effectiveness before they are marketed. [4]

Evidence labels used below: evidence in adequately nourished people means trials in healthy people; promising but limited means a few small trials; insufficient evidence means too little to judge; physiology study means a short experiment on how the body handles a meal.

What the sources found

Powder	What the sources found	Evidence label
Egg white	A 2026 meta-analysis of 30 trials (1,938 people) of egg-derived proteins and peptides reported benefits for serum albumin in dialysis patients (very low certainty), and concluded evidence is lacking to support routine use in healthy adults. [5] A separate trial in 65 young adults after leg exercise found egg whites and several whole foods gave comparable muscle protein synthesis rates, though egg whites gave greater whole-body net protein balance. [6]	Insufficient evidence for healthy people
Beef	A trial in 24 recreationally active men taking 20 g a day of hydrolyzed beef protein, whey or carbohydrate during 8 weeks of training described beef powder as scarcely researched. [7] Both beef and whey groups gained fat-free mass; carbohydrate did not. [7]	Insufficient evidence
Insect	A systematic review of randomized trials found only four studies (100 people) comparing insect with animal protein; the two that measured muscle building found no difference. [8]	Promising but limited
Hemp	A trial in 34 trained adults gave 60 g a day of hemp or soy product during resistance training, with sex-specific differences in muscle thickness. [9]	Insufficient evidence
Potato	A 2-week study in 24 young women reported that a potato protein isolate (25 g twice a day, bringing total protein to 1.6 g per kg a day) raised muscle protein synthesis at rest and in the exercised leg. [10]	Physiology study

Amounts above are study amounts, not advice. The egg findings in dialysis patients and in healthy young adults concern different people and outcomes and should not be transferred from one to the other. [5]

Proper evidence not found, in the sources we searched, for canola or rapeseed protein powders and for mixed "superfood" blends. We searched PubMed for canola or rapeseed protein supplement trials in humans and for egg white powder trials, and found none that fit.

Allergy and sensitivity

Eggs and soybeans are among the common allergic foods. [1] Hemp protein isolate production in a laboratory study removed known hemp allergens, but that was an in vitro digestion study, not a clinical trial. [11] Check labels and ask a clinician if you have any food allergy.

Frequently asked questions

Is egg-white protein a good choice?

Egg whites produced muscle protein synthesis rates similar to whole foods in one trial of young adults. [6] Evidence for healthy people beyond that is limited. [5]

Is insect protein effective?

A small systematic review found no difference in muscle building between insect and animal protein, based on two studies. [8]

Is beef protein powder proven?

Beef powder is scarcely researched. [7]

Is hemp protein a complete protein?

Lysine was the first limiting amino acid in all hemp seed products tested in one analysis. [12] See Pea, Rice and Hemp Protein Powders.

Are these powders safe in kidney disease?

Not without clinician advice; some people with chronic kidney disease need moderate protein. [3]

More details: evidence, limits and cautions

The details behind this page: cautions, limits of the evidence and where sources disagree. Open any note to read it.

Quick safety note

Eggs and soybeans are among the common allergic foods listed by the NHS, and the FDA names eggs and soybeans among nine major US food allergens. [1][2] The allergy sources we read do not cover insect or hemp protein powders, so anyone with a food allergy should read labels and ask a clinician. A serious reaction is an emergency: call 911 in the US or your local emergency number. People with kidney disease should ask their care team before adding protein supplements. [3]

Quality and safety

Check serving size, protein per serving and added ingredients. Contaminant risks apply to any powder; see Protein Powder Safety and Quality Testing and Certifications. Kidney disease may require a protein limit set by a clinician or dietitian. [3] Supplements can interact with medicines; see How Interactions Work. Pregnancy, children, liver disease and surgery: proper evidence not found for these powders in the sources we read, so talk to a clinician or pharmacist. Collagen powders are a different category; see Collagen Powders as a Protein Source.

References

Education, not medical advice. This page is for general information. It does not diagnose or treat any condition and is not a substitute for care from a qualified health professional. Natural does not automatically mean safe. Ask a clinician or pharmacist before changing your care, especially if you take medication, are pregnant or breastfeeding, or have a health condition.