Bean cooking liquid — known as aquafaba when from chickpeas. Contains dissolved proteins and starches that mimic egg whites in baking. Nutritionally negligible: mostly water with trace protein and sodium. The pulse benefit sits in the beans themselves, not the liquid (Viguiliouk et al., Ann NY Acad Sci 2017). Treat as a cooking ingredient, not a tracked food.
How should I track Beans, liquid from stewed kidney beans?
Beans, liquid from stewed kidney beans is a good source of iron. When tracking Beans, liquid from stewed kidney beans, the dry-vs-cooked distinction is critical. Legumes absorb roughly 2–3 times their weight in water during soaking and cooking, so 100 g dry becomes 250–300 g cooked. Always check which form the nutrition values refer to. A meta-analysis of 43 RCTs (Reid-McCann et al., Nutr Rev 2025) found plant protein matches dairy for muscle outcomes — so tracking precision matters just as much here. If you use canned legumes, drain and rinse to reduce sodium by about 40%. Weigh on a kitchen scale for the most reliable count.