Is egg white omelette good for muscle gain?
It helps, but you will need more protein alongside. One serving (3 egg whites) has 85 kcal and 11 g protein.
85kcal
11 gprotein
2 gcarbs
3 gfat
Why
- 13.1 g protein per 100 kcal (high; chicken breast is about 22, plain rice about 2).
- 85 kcal a serving is 3% of a 2,800 kcal bulking day, and 11 g is 8% of 140 g protein.
The portion to aim for
Even 6 egg whites gives 22 g protein (170 kcal), so build the meal around another protein food.
| Portion | kcal | Protein |
|---|---|---|
| 3 egg whites | 85 | 11 g |
| 6 egg whites | 170 | 22 g |
More protein a serving in grills and eggs
- Paneer tikka391 kcal · 23 g protein · 6 pieces · 150 g
- Egg bhurji200 kcal · 13 g protein · 2 eggs
Pair it with
- Whey shake (with water)120 kcal · 24 g protein · 1 scoop
- Whey shake with milk265 kcal · 32 g protein · 1 glass
- Soya chunks curry178 kcal · 16 g protein · 1 katori · 150 g