Nowadays, developing microwave absorption materials (MAMs) with thin thickness, wide-frequency effective absorption bandwidth (EAB) and strong absorbing capacity is an urgent requirement to tackle the increasingly serious electromagnetic radiation issue. Herein, we report a novel high-performance MAMs by growing Fe₃O₄ nanoparticles on activated porous carbon derived from egg white via a facile carbonization and subsequent hydrothermal approach. The resultant composite features three-dimensional hierarchical porous carbon embedded with Fe₃O₄ nanoparticles. Benefiting from the balanced impedance matching and the multi-loss that involve the conductive loss, dielectric loss, dipolar/interfacial polarization loss and magnetic loss, the prepared composite achieves a minimum reflection loss (RL) of  -43.7 dB at 9.92 GHz and a broad EAB (RL < -10 dB) of 7.52 GHz (6.24–13.76 GHz) at a thin thickness of 2.5 mm and a low filler content of 20 wt%. This work provides new insights for exploring novel magnetic coupling porous carbon derived from biomass with high-efficiency microwave absorption performance.