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Best Egg White Protein Powder

Best Egg White Protein PowderBest Egg White Protein Powder

Many people are introducing protein powders into their diets for various reasons. But when you think of protein powders, egg white protein powder is usually not the first type of protein powder most people think of.

In the past, bodybuilders were primarily the consumers of protein powders. They also were the ones adding eggs or egg whites to their protein shakes. That is no longer the case. As protein powders became more mainstream, and as more and more “average” people began looking for ways to add healthy, low-fat protein to their diets, a larger variety of protein powders have become available. Egg white protein powder is one of them, and it is gaining popularity.

One scoop of egg white protein powder can provide 4 times the amount of protein found in one whole egg and 6 times the amount of protein in one egg white.

How much protein does a woman need? See  for more info.

Who Should Use Egg White Protein Powder?

If you are looking for a convenient low fat and low-calorie protein source, egg white protein powder may be a good option. It can be added to milk, milk alternatives, green drinks, yogurt and more. It generally has a milder taste than other types of protein powders, such as whey or soy.

Because egg white protein is non-dairy, it can be used by individuals with lactose intolerance. Most egg white protein powders contain little carbohydrates, so they are a good option for dieters or those on a low carb or paleo diet too.

Best Egg White Protein Powder


Most varieties are soy free; however, some do contain soy lecithin.

Best Egg White Protein Powder

However, not all egg white protein powders are the same. Some low-quality products, especially those manufactured outside the U.S., may contain traces of antibiotics and hormones and also may put you at risk of being exposed Salmonella. Therefore, it is important to look for quality products produced in the USA. Still, some egg white protein powders contain added flavors, sweeteners, preservatives, and other additives.

Best Egg White Protein Powder

Which egg white protein powder is the best?

Let’s take a look at 3 popular brands and see how they compare.

Jay Robb Egg White Protein PowderBest Egg White Protein Powder

Flavors: unflavored, vanilla, chocolate, strawberry

Unflavored Ingredients: Pure extracted egg white albumin and non-GMO sunflower lecithin.

Chocolate Ingredients: Egg albumin, xylitol, cocoa powder, natural flavor, xanthan gum, non-GMO sunflower lecithin, and stevia.

Strawberry Ingredients: Egg albumin, xylitol, natural flavor, xanthan gum, non-GMO sunflower lecithin, Reb-A stevia, citric acid, and red beet powder (color.)

Vanilla Ingredients: Egg albumin, xylitol, natural flavor, xanthan gum, non-GMO sunflower lecithin, and stevia.

The unflavored variety nutritional profile:

Serving size: 33 g

Calories: 115

Fat; 0

Sugar: 0

Protein: 24 g

The flavored varieties have 2 sugar alcohols and 120 calories.

This egg white protein powder is favored by many. It mixes well and has a mild taste.

Paleo Protein Egg White Powder

10 varieties: organic unflavored, unflavored, chocolate, blueberry tart, coconut cream, cinnamon roll, espresso, glazed donut, and vanilla.

The unflavored variety ingredients: Egg White Powder (from chickens not treated with hormones or antibiotics and non-GMO)  & Sunflower Lecithin

The unflavored variety nutritional profile:Best Egg White Protein Powder

Serving size: 30g

Calories: 100

Fat: 0

Sugar: 0

Protein: 25 g

The flavored varieties are sweetened with monk fruit and natural flavors. Some contain a probiotic. Most have 21 grams of protein.

This egg white protein powder is a favorite among those looking for a variety of flavors and have a preference for a sweeter taste. Although there are unflavored and organic unflavored choices. All use eggs from chickens not treated with hormones or antibiotics and non-GMO.

NOW Sports Eggwhite Protein

3 varieties: regular, vanilla creme and rich chocolate

The plain egg white variety nutritional profile:Best Egg White Protein Powder

Serving size: 20 g

Calories: 100

Fat; 0

Sugar: 1

Protein: 16 g

The plain egg white variety ingredients: Egg White Powder

The regular/plain variety is pure egg whites–nothing else.  It does not contain lecithin, as others do and has no added flavors. It gets frothier than other egg white protein powders and does not dissolve as easily.

The vanilla creme and rich chocolate flavors have added ingredients–making them dissolve better.

Vanilla creme ingredients: Egg White Powder (Instantized), Xylitol, Natural Vanilla Flavors, Better Stevia® [Organic Stevia Extract (Leaf)], Natural Citrus Flavor and Soy Lecithin (< 1%).

The serving size is much smaller than most egg white protein powders, making the protein lower. However, the label lists 1 gram of sugar. There is no sugar added to the plain egg white powder. It contains only egg whites, so I don’t know where this is coming from. The other brands do not list any sugar.

Which egg white protein powder is the best?

The one that fits best with what you want and don’t want.

The unflavored variety of these 3 popular egg white protein powder brands:  Jay Robb Egg White Protein Powder, Paleo Protein Egg White Powder and NOW Sports Eggwhite Protein, are very similar.

The Paleo Protein Egg White Powder does have an organic product, which is perfect if you want organic and don’t mind adding your own flavoring.

If you want plain, pure egg white powder with nothing added, the regular, plain NOW Sports Eggwhite Protein is the way to go.

In terms of flavors, it depends on what is most important to you and what you want to avoid. The flavored varieties contain different types of sweeteners and other added ingredients. By far, Paleo Protein Egg White Powder has the most flavors to choose from.

Best Egg White Protein Powder

Which egg white protein powder do you think is the best?

I’d love to hear your opinions!


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Peanut Butter Powder Protein—Too Good to be True?

Peanut Butter Powder Protein

Peanut Butter Powder Protein

Too Good to be True?

Many people love peanut butter–myself included. In fact every year, Americans eat three 16 oz jars of peanut butter per person each year. That may not seem like a lot, but one 16 oz. jar of peanut butter contains 14 servings, that adds up to 42 servings per person. (Since not every single person eats peanut butter, some of us are eating a lot more.

The fact that peanut butter is so versatile gives us the opportunity to eat it in many different ways–peanut butter cookies, peanut butter smoothies, peanut butter sandwiches–with jelly, bananas, marshmallow fluff… (I love peanut butter and pickle sandwiches–strange I know, but my mom introduced me to them when I was a child and I have eaten them ever since!), peanut butter and apples, peanut butter and celery…

I eat peanut butter on toast at least once per week. My husband eats peanut butter and jelly sandwiches during his daily commute.

The problem with peanut butter is that it has a lot of calories and a lot of fat–yes it’s primarily the healthy type of fat, but it’s fat nonetheless. One serving of the peanut butter I usually eat has 16 grams of fat–that’s 25% of the recommended daily allowance.  Plus, many peanut butters have sugars, oils, and other ingredients that are not healthy (or needed)  such as Hydrogenated Vegetable Oils, Molasses, Corn Syrup Solids, Agave Syrup, Mono and Diglycerides, Maltodextrin… Continue reading Peanut Butter Powder Protein—Too Good to be True?

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Zing Protein Bars Review For Women

Zing Protein Bars Review For Women
Zing Protein Bars

Review For Women

I’ve tried a lot of protein bars over the years.  Since becoming a pescatarian, I have been searching even harder for healthy protein bars to meet my protein needs. However, I have found that high protein often equals high artificial ingredients and an artificial taste. Also, while being high in protein, they tend to be high in total fat and saturated fat.

First, let me explain what I consider a “protein” bar.  For me, 10 grams of protein per bar is the minimum qualification to be classified as a “protein” bar. Unless you start looking at bars that are designed for bodybuilders and those looking for very high protein, 10 grams of protein, or more, is not so easy to find–especially if you are looking at fat and sugar as well.

Let’s take a look at Zing Protein Bars. Can these bars be a good choice for women looking for a relatively healthy bar with a balance of protein, sugar and fat? Continue reading Zing Protein Bars Review For Women

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Health Warrior Protein Bar Review For Women

Health Warrior Protein Bar for Women

Health Warrior Protein Bar Review For Women

The Health Warrior Protein Bar is called a “superfood” bar. Although there is no standard criteria for superfoods,  superfoods are considered nutrient dense foods that are especially beneficial to our health.  Superfoods include whole grains, legumes, nuts, seeds, fatty fish and fruits and veggies. The Health Warrior Bar includes several of these superfoods–specifically chia, oats, quinoa and almonds.

The Health Warrior Protein Bar is a great option for vegans (except the Honey Almond flavor), vegetarians and  women looking for a  healthy bar with a good balance of protein, sugar and fat.

Main ingredients: chia, oats, quinoa, brown rice syrup, pea crisps

  • 1.76 oz/ 50 grams
  • Health Warrior Protein Bar for WomenCalories: 200
  • Total Fat: 8 grams
    • Saturated Fat: 2 grams
  • Fiber: 7 grams
  • Sugar: 9 grams
  • Protein:11
  • Omega-3: 2000 mg

Continue reading Health Warrior Protein Bar Review For Women

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17 Healthy High Protein Foods List

17 Healthy High Protein Foods List

17 Healthy High Protein Foods List

Whether you are on a Paleo, Vegan, Vegetarian, Pescatarian, or High Protein Diet, your body needs protein from a variety of healthy protein sources for optimal health.

Protein is made up of smaller components called amino acids, 12 of these are manufactured by our bodies. Another 9, called essential amino acids, must be obtained from food. A complete protein is a protein that contains all of the essential amino acids. Animal proteins, including meat, poultry, seafood, eggs, and dairy are complete proteins. Only a few plant-based proteins are complete proteins. Incomplete proteins, such as peanuts, dried beans and whole grains. To become a complete protein, 2 of these incomplete proteins need to be combined.

Each type of protein source has its own benefits. Different varieties of each protein source also have different nutritional values. For example, some types of fish are very lean and low in calories and others have more fat and are high in heart-healthy omega-3 fatty acids.

There is also a difference between organic and non-organic dairy products. The government regulation on organic farming causes organic farms to produce organic dairy products with different, and better, nutritional qualities than conventional dairy products. Organic dairy products contain significantly higher protein, ALA (alpha-Linolenic acid), omega-3 fatty acid and a higher omega-3 to omega-6 ratio than conventional dairy products.

In regard to legumes and grains, dried is much preferred over canned–especially due to the high sodium content in canned foods.

Many fitness professionals consider protein powders (and bars) to be the best thing ever. As a Fitness Professional and Wellness Coach, with a focus on nutrition as well as fitness, I believe some powders and bars can be healthy. However, most are not, so I am not including any in this 17 Healthy High Protein Foods List. If you are interested in a healthy “protein” bar, you can read my review on one HERE.

I have broken down the 17 Healthy High Protein Foods List into 5 categories: Dairy, Fish, Meat, Poultry, and Plant Based Protein. I have also included one or more of the nutritional benefits of each of the individual proteins. Continue reading 17 Healthy High Protein Foods List

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Pumpkin RX BARS-Review

Pumpkin RX BARPumpkin RX BARS–Review

Fall is the time to  find everything PUMPKIN!

Every year more and more pumpkin flavored foods come out in all sorts of places–restaurants, coffee houses, donut shops, supermarkets… Not just good old pumpkin pie. There is pumpkin flavored coffee, tea, scones, muffins, pancakes, cookies, ice cream, cheesecake and even soup, pasta and pasta sauce. Unfortunately, most of these pumpkin flavored foods are not very healthy. Most have a lot of fat and sugar to say the least.  Many are full of artificial flavors and other ingredients.

If you love pumpkin, there are a lot of “treats” to try. Most of these delicious foods are only available for a short time each year. Popular items even sell out fast. When I first tried a particular pumpkin flavored coffee a few years ago, I loved it. When I finished the package I went back to the store to get more; it was sold out! I had to wait an entire year to get it again. The next year I stocked up.

When thinking of pumpkin flavored foods, protein bars and nutrition bars are not usually what come to mind. But why not? If you are looking for a natural bar with no dairy, gluten or soy and no added sugar and you love pumpkin, RX BAR PUMPKIN SPICE  is definitely worth a try! Continue reading Pumpkin RX BARS-Review

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RX BAR Reviews for Women

RX BAR Reviews for Women

I am always on the lookout for a healthy and natural bar that has a minimum of 10 grams of protein and is low in fat (especially saturated) and low in sugar. I know that 10 grams of protein is not really a protein bar for those looking for a high protein bar or on a high protein diet, but as a woman and a personal trainer (not a bodybuilder), 10 grams of protein is a good compromise between a true protein bar and an energy bar. There are many bars with natural ingredients, but sadly few with more than a few grams of protein.
I’ve tried a lot of protein bars over the years. In my experience, the higher the protein, the more chalky and/or artificial the taste. Also, while being high in protein, they tend to be high in fat and high in chemicals. You should be able to pronounce the ingredients in your food and know what those ingredients are. Continue reading RX BAR Reviews for Women

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how much protein is in fishHOW MUCH PROTEIN IS IN FISH?

We all know that meat and poultry have a lot of protein. But what about fish? If you, like me, are looking for different options to fill your protein requirements, it’s time to take a closer look at fish.

You have probably heard that eating fish is good for you. But do you know why? Eating fish can have many health benefits:

  • Lowering blood pressure
  • Lowering triglycerides
  • Reducing inflammation
  • Reducing the risk of macular degeneration
  • Reducing the risk of heart disease
  • Reducing the risk of stroke

Fish is loaded with vitamins and minerals. Each type of fish provides slightly different nutritional value. Some fish may provide more Vitamin B6, for example, while another type of fish may provide more Vitamin E. Below are some of the vitamins and minerals commonly found in fish.

  • Niacin
  • Folate
  • Pantothenic Acid
  • Riboflavin
  • Vitamin A
  • Vitamin B6
  • Vitamin B12
  • Vitamin E
  • Magnesium
  • Phosphorous
  • Potassium
  • Selenium

Fish also provides a lean source of omega-3 fatty acids. Omega-3 fatty acids are good fats that your body needs but can’t make itself. Two crucial omega-3s are EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid). They are primarily found in certain fatty, cold-water fish such as mackerel, sardines, salmon, herring, halibut, trout, anchovies, and tuna. ALA (alpha-linolenic acid), the third omega-3, is found in certain plants.

Research shows that omega-3 fatty acids benefit heart health. Omega-3s help to lower triglyceride levels. High levels of triglycerides are associated with coronary artery disease and metabolic syndrome.

One in four women in the United States dies from heart disease every year. Research shows that omega-3 fatty acids are particularly beneficial for post-menopausal women. Omega-3s can help slow, and potentially reverse, coronary atherosclerosis in women with heart disease.

Omega 3-s also benefit your brain. They help support mood and memory as you age.

How Much Protein is in Fish?

So how does the protein in fish stack up to the protein in beef, pork, chicken and turkey? A 3 oz. serving of skinless chicken or roasted turkey has about 25 grams of protein. The same serving of beef has about 26 grams. Pork has about 22, while ham has about 14.

Many fish and other seafood contain over 20 grams of protein per 3 oz. serving. I consider 3 oz. to be a conservative serving. Many people would consider 4-5 oz. (or more) as a serving. Depending on your serving size, one serving of fish may provide over 1/3 of your recommended protein for the day.

If you are looking for the most protein per serving ( 3 oz.) of fish and other seafood, some top choices include:

  1. Scallops: 27 grams
  2. Tuna: 26 grams
  3. Salmon: 22-24 grams
  4. Halibut: 23 grams
  5. Tilapia 22 grams
  6. Haddock: 21 grams
  7. Ocean Perch: 21 grams
  8. Rockfish: 21 grams
  9. Shrimp: 21 grams
  10. Cod: 20 grams
  11. Blue Crab: 20 grams
  12. Pollock: 20 grams

The chart below from the U.S. Food and Drug Administration shows the protein, fat, calories and other nutritional information for 21 fish and seafood varieties.

The American Heart Association recommends eating fish, particularly those high in omega-3s, at least two times a week. Fish provides complete protein with little to no saturated fat. Having varied sources of protein from fish and other seafood–with a mix of both fatty and lean fish is recommended for optimal nutrition.

Many people are familiar with only a limited variety of fish. Some people have only eaten a few similar types of fish and conclude all fish are about the same. Other people have tried fish a few times and are convinced they do not like it. As with many foods, different varieties have different textures and tastes. There is very fishy fish, such as Anchovies and very mild fish, like Cod. There is flaky fish, such as Sea Bass and denser fish, like Mahi Mahi. There is raw fish (Sushi) and canned fish (Tuna) and everything in between. Plus, there is a variety of seafood–Scallops, Shrimp, Clams… Of course how the fish and seafood is prepared is a huge factor in whether someone likes it or not.

Personally, I need to have any fish or seafood to be well cooked. I would rather have overcooked Halibit than undercooked Swordfish. For me, it all has to do with texture. Other people prefer Sashimi and seared Ahi. There are so many different types of fish to try and so many different ways to prepare it, there is bound to be some varieties that appeal to almost everyone. Below is a list of fish high in Omega-3s and a list of lean fish and seafood.

10 Fish High in Omega 3 Fatty Acids

  1. Anchovy
  2. Halibut
  3. Herring
  4. Mackerel
  5. Salmon
  6. Sardines
  7. Snapper
  8. Swordfish
  9. Trout
  10. Tuna

18 Lean Fish and Seafood

  1. Bass
  2. Bluefish
  3. Cod
  4. flounder/Sole
  5. Haddock
  6. Halibut
  7. Lobster
  8. Mahi-mahi
  9. Monkfish
  10. Orange roughy
  11. Perch
  12. Pike
  13. Pollock
  14. Porgy/Scup
  15. Scallops
  16. Snapper
  17. Tilapia
  18. Tuna


4 Fish to Eat in Moderation

Is fish a good, healthy source of protein? Yes. But it isn’t perfect. Traces of mercury is present in pretty much all fish and shellfish. These trace amounts are not usually a concern for most people. However, some fish contain more mercury than others.

Larger amounts of mercury is generally found in predatory and older fish. Shark, swordfish, king mackerel and tilefish are reported to contain the most mercury and should be eaten in moderation. The highest concentration of mercury is found in the skin and outer fatty layer of the fish. Removing these portions and eating a wide variety of fish can help reduce your risk of consuming excess mercury. Children and pregnant women should avoid eating these four fish.



As you can see, most fish has 20 grams or more of protein per 3 oz. serving. If you are looking to expand your sources of healthy protein or looking to add more protein to your diet, I encourage you to try several varieties of fish. Fish supplies a multitude of nutrients, in addition to protein, and provides many benefits to your health.

Your comments are welcome.


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Protein and Women

protein 4 womenProtein and Women

Research on the optimal amount of protein we need to eat for optimal health is ongoing and often controversial. Several government agencies, as well as other organizations, are tasked with developing guidelines for nutrition. Protein recommendations are an important part of these guidelines.

However, with all the confusing and often contradictory information out there, it’s hard to know what to believe and what recommendations to follow.

My goal is to help women of all ages improve their health and wellness by making good, healthy choices–especially when it comes to protein.

Why do Women Need Protein?women and protein

Continue reading Protein and Women