Is aquafaba ok to eat?

November 21, 2025 •

4 min read

First discovered as a useful egg white replacement in 2014, aquafaba is the liquid from cooked chickpeas or other legumes, prized for its emulsifying properties. For those adopting plant-based diets or exploring new ingredients, a primary concern is: is aquafaba ok to eat, and what are the important safety considerations to keep in mind?

Quick Summary

Aquafaba is generally considered safe to eat, especially when cooked or baked. Potential issues relate to digestive sensitivities from natural compounds and possible BPA exposure from canned versions, which can be managed through proper preparation and sourcing.

Key Points

Generally Safe: Aquafaba is safe for most people, especially when cooked or baked into recipes.
Raw Consumption: While commercially produced aquafaba may be safe uncooked, heating reduces potential risks from anti-nutrients.
Saponin Concern: Saponins, which cause foaming, are naturally present but heat-sensitive. Cooking breaks them down, reducing any potential digestive irritation.
Digestive Issues: Oligosaccharides in aquafaba can cause gas and bloating for some, particularly those with FODMAP sensitivities. Small, cooked amounts may be tolerated.
Canned vs. Homemade: Canned aquafaba carries a potential risk of BPA contamination from can linings, though this can be avoided by choosing BPA-free options or making your own from dried legumes.
Proper Storage: Aquafaba should be stored in an airtight container in the fridge for up to a week or frozen for longer-term use.
No Major Nutrients: Aquafaba is not a nutritional powerhouse and should not be considered a significant source of vitamins or protein.

What is Aquafaba and Why Use It?

Aquafaba, a term derived from the Latin words for 'water' and 'bean,' is the viscous liquid left over from cooking legumes like chickpeas. In the culinary world, it has become a celebrated vegan and allergy-friendly substitute for egg whites due to its unique combination of starches, proteins, and soluble plant solids. Its primary uses include acting as a foaming agent, binder, or thickener in both sweet and savory recipes. The foamy, meringue-like structure it can form makes it invaluable for creating desserts such as macarons and mousses, as well as creamy mayonnaise and fluffier baked goods.

A Breakdown of Potential Aquafaba Risks

While aquafaba is largely safe for most people, there are specific compounds that warrant consideration. These are not typically dangerous in the amounts consumed but can affect sensitive individuals or those with certain health concerns. Knowing these potential issues allows for informed consumption and safe preparation.

Saponins: The Foaming Compound

Saponins are naturally occurring compounds found in many plants, including legumes, and are responsible for aquafaba's characteristic foaming ability. In some plants, these can be toxic, but in chickpeas, the levels are not considered an immediate health risk for most people when consumed in moderation. More importantly, the cooking process significantly reduces the saponin concentration. Those with existing gut sensitivities or consuming aquafaba in large quantities might experience minor digestive issues. Heating aquafaba during cooking or baking further mitigates concerns over saponins.

Oligosaccharides and Digestive Issues

Legumes are known to contain oligosaccharides, a type of complex sugar that is difficult for the human body to digest completely. This can lead to gas, bloating, and general stomach discomfort, especially for individuals with irritable bowel syndrome (IBS) or those following a low-FODMAP diet. Since oligosaccharides are water-soluble, they leach into the aquafaba during cooking. For those with sensitivities, it is recommended to test tolerance with small amounts or avoid it until symptoms are managed.

BPA from Canned Products

Bisphenol A (BPA) is an industrial chemical used to line many food cans, and it can leach into the liquid contents, including aquafaba. While regulatory bodies like the FDA consider small amounts safe, some health experts link BPA exposure to hormonal disruptions and other health problems. To avoid BPA contamination, you can choose brands that package beans in glass jars or BPA-free cans. Alternatively, making aquafaba at home from dried beans eliminates this risk entirely.

Homemade vs. Canned Aquafaba: A Comparison Table


Feature	Canned Aquafaba	Homemade Aquafaba
Convenience	Very high. Simply drain from a can.	Lower. Requires soaking and cooking beans.
Consistency	Generally consistent and reliable.	Variable, depending on bean type, cooking time, and water level. May need reduction.
Sourcing	Quick and easy to find in stores.	Requires planning and cooking ahead.
Ingredient Control	Limited control over salt, preservatives, and potential BPA exposure.	Full control over bean quality, salt content, and packaging materials.
BPA Risk	Possible, unless specifically labelled BPA-free or packaged in glass.	None, as it's made in your own cookware.
Saponin Content	Varies by brand and process, but generally reliable.	Depends on soaking and cooking procedure; may have higher concentration without proper prep.

How to Ensure Your Aquafaba is Safe

For most people, responsibly sourced and prepared aquafaba poses minimal risk. Here are some guidelines to ensure safety:

Source Wisely: When buying canned products, opt for brands that use BPA-free linings or glass jars. If you're sensitive to additives, choose a 'no-salt-added' variety.
Make it Homemade: To have complete control over ingredients and process, make your aquafaba from dried chickpeas. Soak dried beans overnight, drain the water, and cook them in fresh water until tender. This method allows you to manage the saponin and oligosaccharide levels.
Cook it: Cooking or baking aquafaba breaks down anti-nutrients and ensures safety. Most recipes, from meringues to baked goods, involve a cooking step that effectively eliminates any concerns.
Mind Your Gut: If you have digestive sensitivities like IBS, be aware of the oligosaccharide content. Start with small portions to gauge your tolerance. You might find you can use it cooked in moderation without issue.
Store Properly: Store homemade or leftover canned aquafaba in an airtight container in the refrigerator for up to a week. For longer storage, it freezes well for several months. Freezing it in ice cube trays is a great way to portion it for future use.

Conclusion: Is aquafaba ok to eat?

For the vast majority of people, aquafaba is perfectly safe to eat, particularly when used as an ingredient in cooked and baked recipes. While trace amounts of compounds like saponins and oligosaccharides are present, the levels are generally low and further reduced by heat. For individuals with digestive sensitivities or concerns about BPA from canned goods, opting for homemade aquafaba or certified BPA-free canned products is a simple and effective strategy. As a versatile and low-calorie egg substitute, aquafaba offers an excellent way to reduce food waste and create delicious vegan dishes when handled correctly and consumed in moderation.

Visit a reputable source for more information on the safety of food additives.

Frequently Asked Questions

While the liquid from pre-cooked legumes is safe to taste, many experts recommend cooking aquafaba to eliminate or reduce the concentration of certain compounds like saponins and to ensure better hygiene and digestion. However, some commercial brands specify their product is safe to consume uncooked.

Saponins are naturally occurring plant chemicals that create a soapy foam, giving aquafaba its egg-white-like properties. In high doses, some saponins can be toxic, but the amount in aquafaba is minimal and is further reduced by cooking, posing no significant risk for healthy adults in normal culinary use.

Aquafaba contains oligosaccharides, which are complex sugars that can lead to gas and bloating, especially in people with a sensitivity to FODMAPs. If you experience discomfort, it is best to limit consumption or test your personal tolerance levels with small quantities.

Canned aquafaba can potentially contain trace amounts of BPA from the can lining. To avoid this, you can opt for beans packaged in glass jars or cans certified as BPA-free. Alternatively, making aquafaba from dried beans is a completely BPA-free option.

Aquafaba should be stored in an airtight container in the refrigerator for up to a week. For longer storage, it can be frozen for several months, with ice cube trays being a convenient way to portion it.

Aquafaba is not considered a significant source of nutrients. It is very low in calories, protein, and fat, and contains only trace amounts of minerals. Its value is primarily functional, as a binder and emulsifier.

Aquafaba is a great alternative for those with egg or dairy allergies as it contains none of these animal products. However, those with a legume allergy, or a specific intolerance to beans, should avoid it.