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Egg white for Muscle Gain
11g protein per 100g · Complete
Fits in moderation
Building muscle takes a consistent protein surplus alongside hard training. Aim for 1.6–2.2g per kg of bodyweight, spread across 3–5 meals.
The numbers
Per 100g
11g
52 kcal
Daily target (70kg)
~126g
protein per day
Per 100g portion
11g
Servings/day to hit target
12×
~624 kcal from this food
Why it works for muscle gain
For muscle gain, look for high grams per 100g, complete amino acid profile, and fast or moderate digestion. Egg white isn't a top pick — pure protein, no fat.
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