What is Aquafaba and its Basic Nutritional Profile?
Aquafaba, a portmanteau of the Latin words for 'water' and 'bean,' is the viscous liquid that remains after chickpeas (or other legumes) have been cooked. It is widely celebrated in vegan and plant-based communities for its remarkable ability to mimic the functional properties of egg whites, including foaming, binding, and emulsifying. While it is celebrated for its culinary utility, aquafaba is not a significant source of vitamins or minerals, though it contains some trace nutrients.
The Calorie and Macronutrient Breakdown
According to several analyses, aquafaba is extremely low in calories, with most of its energy coming from trace amounts of carbohydrates and protein that have leached from the chickpeas during cooking.
- Calories: A single tablespoon (about 15 ml) of aquafaba contains between 3 and 5 calories. A full cup (240 ml) typically contains around 43 calories, though this can vary based on concentration.
- Protein: Aquafaba contains a small amount of low molecular weight proteins. At approximately 0.95–2.8 grams per 100 ml, it is a far less concentrated source of protein than actual chickpeas or eggs. This trace protein content, along with starches and saponins, is what gives it its unique functional properties.
- Carbohydrates: The carbohydrate content is also minimal, comprising primarily soluble fiber and starches that are released during the cooking process. For example, a full cup of aquafaba contains about 7 grams of carbohydrates.
- Fat: Aquafaba is virtually fat-free, making it an excellent ingredient for low-fat cooking and baking.
Canned vs. Homemade Aquafaba: What's the Difference?
When considering the nutritional content and functionality of aquafaba, it is important to distinguish between canned and homemade versions. Both have their pros and cons, which can influence your final recipe outcomes.
Key differences in composition and function
- Consistency and Viscosity: Canned aquafaba is often more consistent in its viscosity and functional properties, as it is processed under controlled, standardized conditions. Homemade aquafaba's thickness can vary depending on the chickpea-to-water ratio, cooking time, and method. Reducing homemade aquafaba on the stovetop can help achieve a thicker, more usable consistency.
- Additives: Canned chickpeas are often preserved in a brine that includes salt and, sometimes, other additives. The presence of salt can be a disadvantage in sweet recipes, although using low-sodium or no-salt-added canned chickpeas can mitigate this. The added salt in some commercial products can negatively impact the foaming capacity and stability of the aquafaba. Homemade aquafaba, made with just chickpeas and water, gives you full control over the ingredients.
- Processing Impact: The high-pressure and high-temperature processing used in commercial canning can affect the composition of the liquid, sometimes resulting in different foaming and emulsifying properties compared to homemade versions. One study indicated that homemade aquafaba, when prepared with an optimized cooking time and chickpea-to-water ratio, can exhibit excellent foaming and stability.
Comparison Table: Aquafaba vs. Egg Whites
To illustrate aquafaba's role as a vegan alternative, here is a comparison with the nutritional powerhouse it so often replaces.
| Feature | Aquafaba (per 3 tbsp) | Large Egg White (per 1) | Notes |
|---|---|---|---|
| Calories | ~3-5 kcal | ~17 kcal | Significantly lower calorie count in aquafaba. |
| Protein | <1g | ~3.6g | Aquafaba is not a significant protein source. |
| Fat | 0g | 0g | Both are virtually fat-free. |
| Cholesterol | 0g | 0g | Both contain no cholesterol. |
| Allergens | Allergen-free | Egg allergens present | Critical for those with egg allergies. |
| Foaming Ability | Excellent (requires patience) | Excellent (quick and reliable) | Both can create foams and meringues. |
| Nutrient Density | Low, trace minerals | High (rich in vitamins/minerals) | Aquafaba is nutritionally sparse compared to eggs. |
Practical Applications of Aquafaba
Aquafaba's functionality as an emulsifier, foaming agent, and binder makes it incredibly useful in a wide range of vegan and plant-based recipes. This versatility is its primary value, far outweighing its minor nutritional contributions.
- Meringues and Mousse: When whipped to stiff peaks, aquafaba can be used to create vegan meringues, macarons, and airy chocolate mousses.
- Vegan Mayonnaise: Its emulsifying properties are perfect for binding oil and other ingredients to create a creamy, egg-free mayonnaise.
- Binding Agent: In its unwhipped state, aquafaba can be used to bind ingredients in veggie burgers, fritters, or baked goods like cookies and muffins.
- Cocktail Foam: It can be used as a vegan alternative to egg whites for creating the classic frothy head on cocktails like a whiskey sour.
- Thickening Soups and Sauces: The viscous liquid can be stirred into soups and gravies to create a creamy, thicker texture without adding dairy.
How to Get the Best Aquafaba for Your Recipe
To maximize the potential of this versatile liquid, follow these tips:
- Choose the Right Source: If you need consistency and stability for meringues, opt for unsalted canned aquafaba. For general baking where salt is not a concern, standard canned aquafaba is fine. If using homemade, make sure to reduce it to a thicker consistency.
- Ensure Clean Equipment: Just like with egg whites, any trace of oil or grease on your bowl or whisk can prevent aquafaba from whipping properly.
- Use an Acidic Stabilizer: For stable, stiff peaks, add a pinch of cream of tartar, lemon juice, or apple cider vinegar while whipping.
- Chill Before Whipping: Cold aquafaba tends to whip up faster and more effectively.
Conclusion
In summary, while the answer to how many calories are in chickpea water? is a reassuringly low number, it's crucial to understand that aquafaba is a functional ingredient, not a nutritional powerhouse. With only a handful of calories per tablespoon, it provides negligible protein, fat, or carbohydrates. Its true value lies in its ability to act as a vegan alternative to egg whites, offering versatility for creating light, airy, and emulsified dishes for those following a plant-based diet or with egg allergies. By choosing the right preparation method and understanding its properties, home cooks can effectively harness this liquid gold and prevent it from being poured down the drain. For those focused on nutrient density, aquafaba should be considered a specialty ingredient rather than a major dietary component, with other sources compensating for its low vitamin and mineral content.
