What is Aquafaba?
Aquafaba is the liquid that chickpeas and other legumes are canned and/or cooked in. It is the viscous liquid that you usually drain and throw away when opening a can of chickpeas or beans. But this liquid actually has some unique properties that make it useful as an egg substitute in vegan cooking and baking.
The name “aquafaba” comes from the Latin words for “water” and “bean.” It’s a vegan alternative to egg whites that can be whipped up just like eggs and used to make meringues, macarons, mayonnaise, and more.
Nutritional Profile of Aquafaba
Aquafaba is low in calories and fat and contains some protein. Here is the nutritional breakdown for 1 cup (240 ml) of aquafaba:
| Nutrient | Amount |
|---|---|
| Calories | 10 |
| Protein | 1 g |
| Fat | 0 g |
| Carbohydrates | 2 g |
| Fiber | 0 g |
| Sugars | 0 g |
As you can see, one cup of aquafaba contains only 10 calories, along with 1 gram of protein and 2 grams of carbohydrates. It is free of fat, fiber and sugar.
So aquafaba is a very low-calorie food option. This makes it popular for vegans and others looking to reduce their calorie intake while still enjoying baked goods and other foods traditionally made with eggs.
Using Aquafaba as an Egg Substitute
The magic of aquafaba comes from its ability to mimic the functional properties of egg whites.
When aquafaba is whipped, it becomes light, airy and foam-like, very similar to whipped egg whites. It can also act as an emulsifier and binder, helping hold recipes together the way eggs normally would.
Some key tips for using aquafaba as an egg substitute:
– Use 3 tablespoons of aquafaba to replace 1 egg white
– The aquafaba must be whipped into soft peaks, just like egg whites, to work properly
– For binding, emulsion and leavening, whip aquafaba to stiff peaks
– Add cream of tartar when whipping to stabilize, just like with egg whites
– Use aquafaba straight from the can for whipping
– Store leftover aquafaba in an airtight container in the fridge for up to a week
Aquafaba works great as an egg white substitute in recipes like:
– Meringues
– Macarons
– Marshmallows
– Chocolate mousse
– Mayonnaise
– Pound cake
– Sponge cake
– Souffles
– Protein shakes
Calories in Whipped Aquafaba
When aquafaba is whipped, does it change the number of calories?
The answer is no. Whipping aquafaba into soft or stiff peaks does not change its calorie content.
A cup of whipped aquafaba still provides only 10 calories, just like unwhipped. The whipping process simply incorporates air into the liquid to give it more volume and a lighter texture.
This is one of the reasons aquafaba is so popular for low calorie baking. You can whip it up just like heavy egg whites to get foam and structure, but without all the extra calories and fat that come with eggs.
So for any recipe substitution that calls for whipping aquafaba, you can use the same calorie count as indicated for unwhipped aquafaba. The calories remain minimal.
Aquafaba Calories Compared to Eggs
One of the biggest benefits of using aquafaba is the amount of calories saved compared to eggs.
Here’s how the calories stack up:
| Food | Calories per 1 cup |
|---|---|
| Aquafaba | 10 |
| Egg whites | 120 |
| Whole eggs | 300 |
As you can see, aquafaba provides just a fraction of the calories that egg whites or whole eggs contain.
To replace one egg white, you would use 3 tablespoons of aquafaba. That’s only 5 calories compared to around 40 calories in a single egg white.
So using aquafaba can drastically cut the calories in recipes traditionally made with eggs, while still providing similar binding, leavening and foaming abilities. This makes it perfect for low calorie or vegan baking needs.
Does Brand of Aquafaba Matter for Calories?
Since aquafaba is simply the liquid from canned beans, are some brands higher or lower in calories than others?
The answer is no. The number of calories in aquafaba does not vary significantly between brands.
Aquafaba is made up of about 98% water. The rest is just small amounts of protein, fiber and carbohydrates from the legumes. The total calories are minimal at around 10 per cup for all brands.
This means you can use aquafaba from any brand of canned chickpeas or white beans and get the same low-calorie egg substitute. Popular options include brands like Goya, Garbanzo, Progresso, and store generic brands.
Some people claim certain organic brands may be slightly higher in nutrients. However, the calorie count remains essentially the same no matter the brand when it comes to aquafaba.
Low Calorie Aquafaba Recipes
Here are some delicious low-calorie recipes that use aquafaba as an egg substitute:
1. Aquafaba Meringues
| Ingredients | Calories |
|---|---|
| Aquafaba, 1 cup | 10 |
| Sugar, 1/2 cup | 200 |
| Vanilla extract, 1 tsp | 5 |
| Cream of tartar, 1/4 tsp | 0 |
| Total Calories | 215 |
Directions:
1. Preheat oven to 225°F. Line a baking sheet with parchment.
2. Using a stand mixer or hand mixer, whip aquafaba on high speed for 3-5 minutes until frothy and foamy.
3. Add cream of tartar and continue whipping until soft peaks form.
4. With mixer running on low, slowly add sugar tablespoon by tablespoon.
5. Whip on high until stiff, glossy peaks form, about 5 minutes total.
6. Pipe or spoon mounds onto prepared baking sheet.
7. Bake for 1 hour 15 minutes until dry and crispy on the outside. Cool completely before removing from pan.
2. Vegan Lemon Pound Cake
| Ingredients | Calories |
|---|---|
| Aquafaba, 3/4 cup | 8 |
| Sugar, 3/4 cup | 600 |
| Lemon juice, 3 tbsp | 6 |
| Vanilla extract, 2 tsp | 8 |
| Flour, 1 1/2 cups | 540 |
| Baking powder, 1 tsp | 0 |
| Salt, 1/4 tsp | 0 |
| Vegetable oil, 1/3 cup | 480 |
| Total Calories | 1642 |
Directions:
1. Preheat oven to 325°F. Grease a loaf pan.
2. Using electric mixer, beat aquafaba on high until stiff peaks form.
3. In separate bowl, mix sugar, lemon juice, vanilla and oil.
4. Fold in flour, baking powder and salt.
5. Fold the aquafaba into batter gently.
6. Pour into prepared pan and bake for 55-60 minutes.
7. Let cool completely before slicing.
3. Vegan Chocolate Mousse
| Ingredients | Calories |
|---|---|
| Aquafaba, 3/4 cup | 8 |
| Dark chocolate, chopped, 3 oz | 171 |
| Cocoa powder, 2 tbsp | 20 |
| Sugar, 1/4 cup | 100 |
| Vanilla extract, 1/2 tsp | 2 |
| Total Calories | 301 |
Directions:
1. Whip aquafaba until stiff peaks form. Set aside.
2. Melt chocolate in a double boiler or microwave. Let cool slightly.
3. Fold chocolate into whipped aquafaba, then fold in cocoa powder, sugar and vanilla extract.
4. Divide mousse between 4 ramekins. Chill for at least 2 hours before serving. Garnish with berries just before eating.
Health Benefits of Aquafaba
In addition to being low in calories, aquafaba has some other health benefits:
– Nearly fat-free and cholesterol-free
– Provides protein and a small amount of fiber
– Contains minerals like iron, magnesium and potassium
– May protect heart health due to soluble fiber to reduce cholesterol
– Doesn’t contain common allergens like dairy, eggs, nuts or soy
– Low glycemic index won’t spike blood sugar
So using aquafaba is great for people watching their cholesterol, people with diabetes, those following a vegan diet, or anyone looking to boost nutrition.
Risks or Dangers of Consuming Aquafaba
Aquafaba is generally safe to consume, however there are a few potential risks to keep in mind:
– May contain higher amounts of salt or preservatives if using the brine directly from a can. Rinsing and reducing salt can help.
– Chance of contamination if the aquafaba becomes cross-contaminated from raw eggs, meat or other foods when whipping or preparing recipes. Proper food safety practices are key.
– Possible allergic reaction in those with an allergy to legumes like chickpeas or beans.
– Like any food product, there is a risk of foodborne illness if aquafaba becomes contaminated with dangerous pathogens.
As long as you use clean aquafaba, practice good food safety, and don’t consume it raw or unheated, aquafaba is considered safe for most people. Those with legume allergies should avoid it.
Storing Aquafaba
To maintain freshness and safety, it’s best to:
– Refrigerate aquafaba within 2 hours of opening the can
– Keep aquafaba in an airtight container in the fridge up to 1 week
– Label the container with the date opened
– Do not freeze aquafaba as this can negatively impact whipping properties
– Discard any aquafaba that smells unpleasant or becomes moldy
Following proper storage methods will help ensure your aquafaba stays fresh and usable as an egg substitute in recipes.
Conclusion
Aquafaba is the nutrient-rich, low-calorie liquid from canned legumes that can work wonders as an egg substitute in cooking and baking. Just 1 cup of aquafaba contains a mere 10 calories, providing a fraction of the calories found in eggs.
Aquafaba can be whipped into soft or stiff peaks to mimic egg whites, creating stable foams and emulsions without all the extra calories. It works great in desserts, cakes, sauces, mayos and more.
When using aquafaba, the number of calories remains minimal regardless of the brand and if it’s whipped or unwhipped. Enjoy aquafaba to cut calories in your recipes while still maintaining texture, flavor and functionally.
