Evaporated Milk Nutrition Facts & Health Guide

Evaporated Milk Nutrition
12 min reading time

Evaporated milk is a dairy product that has been used in cooking and baking for many years. While it may not be as popular as other dairy products, such as regular milk or cream, evaporated milk offers its own unique nutritional benefits.

In this section, we will take a closer look at the evaporated milk nutrition facts of evaporated milk and provide you with a comprehensive health guide to help you understand its impact on your well-being.

Main Highlights:

  • Evaporated milk is a dairy product commonly used in cooking and baking.
  • It offers its unique nutritional benefits, including various vitamins and minerals.
  • Understanding the nutritional composition of evaporated milk can help make informed dietary choices.

What is Evaporated Milk?

Evaporated milk is a dairy product that is made by removing about 60% of the water from fresh milk. The process results in a thick, creamy liquid that has a longer shelf life than regular milk. The evaporated milk is heated until it thickens and caramelizes slightly, giving it a slightly nutty flavor and golden color.

Evaporated milk is produced by heating whole milk until about 60% of the water content is removed. The concentrated liquid is then sterilized and packaged. The result is a creamy and thick milk that is used in both sweet and savory dishes.

Common Uses of Evaporated Milk

Evaporated milk is a versatile ingredient that can be used in a variety of recipes. It is commonly used in baking, especially for custards, pies, and fudge. It can also be used to make creamy soups and sauces, as well as in coffee or tea. Additionally, evaporated milk can be used as a substitute for cream in recipes that call for heavy cream, making it a lower-fat alternative.

Evolaporated Milk UsesDescription
BakingEvaporated milk is often used in baking recipes like pies, custards, and fudge, adding creaminess and richness to the dish.
CookingEvaporated milk can be used in savory dishes as a substitute for cream or half-and-half to add richness and a creamy texture.
Coffee/TeaAdding a splash of evaporated milk to your coffee or tea can give it a creamy flavor without the added fat and calories of regular cream.

Evaporated milk is a pantry staple in many households due to its long shelf life and versatility in cooking and baking. Understanding its production process and common uses can help you make informed decisions on how to incorporate this dairy product into your diet.

Calorie Content of Evaporated Milk

When it comes to managing your calorie intake, it’s important to consider the calorie content of the foods and beverages you consume. Evaporated milk is a dairy product that packs a relatively high-calorie punch compared to other milk varieties.

Milk TypeCalories per 1 Cup (240 ml)
Whole Milk149
2% Milk122
Skim Milk83
Evaporated Milk338

As shown in the table, one cup (240 ml) of evaporated milk contains 338 calories, nearly twice the amount of calories in whole milk and over four times the calories in skim milk. This makes it a calorie-dense option, which is something to keep in mind if you’re trying to maintain or lose weight.

However, evaporated milk can still have a place in a healthy diet when used in moderation. It is a good source of protein and calcium, and it can lend a rich, creamy flavor to various dishes without adding excessive amounts of sugar or fat.

When consuming evaporated milk, it’s important to be mindful of portion sizes and take into account its calorie content. Incorporate evaporated milk into your diet in moderation, as part of a balanced and varied eating plan.

Vitamins in Evaporated Milk

Evaporated milk is a rich source of various vitamins that are essential for maintaining good health. Let’s explore the specific vitamins present in evaporated milk, their functions in the body, and the benefits they provide.

Vitamin D

Evaporated milk is an excellent source of Vitamin D, with one cup providing approximately 25% of the daily recommended intake. Vitamin D plays a crucial role in strengthening bones and teeth, absorbing calcium and phosphorus, and regulating the immune system. Consuming evaporated milk can be particularly beneficial for individuals who don’t get enough sunshine, which is a natural source of Vitamin D.

Vitamin A

Vitamin A is a fat-soluble vitamin that supports healthy vision, immune function, and skin health. One cup of evaporated milk contains nearly 15% of the daily recommended intake of Vitamin A. This vitamin also functions as an antioxidant, protecting cells from oxidative damage.

Vitamin C

While not as abundant in evaporated milk as Vitamin D and A, one cup still provides approximately 4% of the daily recommended intake of Vitamin C. This essential vitamin plays a vital role in immune system function, wound healing, and collagen synthesis.

B Vitamins

Evaporated milk contains a range of B vitamins, including Vitamin B12, Riboflavin (B2), Niacin (B3), and Pantothenic Acid (B5). These water-soluble vitamins support healthy metabolism, energy production, and nervous system function. Consuming evaporated milk provides a convenient way to boost your daily intake of B vitamins.

Minerals in Evaporated Milk

Evaporated Milk Nutrition

Evaporated milk is a great source of essential minerals needed for maintaining optimal health. The minerals found in evaporated milk include:

MineralsAmount per serving (1 cup, 250 ml)
Calcium624 mg (62% of daily value)
Phosphorus498 mg (50% of daily value)
Potassium1145 mg (33% of daily value)
Magnesium48.5 mg (12% of daily value)

Calcium and phosphorus are the most abundant minerals found in evaporated milk and play a crucial role in maintaining bone health. Potassium helps in regulating blood pressure and promoting heart health. Magnesium supports muscle and nerve function, boosts the immune system and strengthens bones.

By incorporating evaporated milk into your diet, you can ensure an adequate intake of these essential minerals, contributing to a balanced and healthy lifestyle.

Evaporated Milk and Calcium

Calcium is an essential mineral that helps maintain bone and teeth health. It also plays a vital role in muscle function, nerve transmission, and blood clotting. Evaporated milk is a good source of calcium, providing about 30% of the recommended daily intake per serving.

However, despite its high calcium content, not all of it is absorbed and utilized by the body. Factors like vitamin D levels, genetics, and age can affect calcium absorption. To maximize calcium intake, it is important to consume a balanced diet with sufficient amounts of vitamin D, magnesium, and other essential minerals.

Evaporated Milk Calcium ContentAmount per cup (240ml)% Daily Value*
Whole Evaporated Milk429mg33%
Skim Evaporated Milk391mg30%

* % Daily Values are based on a 2,000 calorie diet.

Evaporated Milk and Protein

Protein is a critical nutrient for maintaining a healthy body. Evaporated milk is an excellent source of protein, with one cup providing about 18 grams of protein. This protein content is comparable to that of regular milk, making evaporated milk an excellent alternative source of protein for those who cannot tolerate regular milk or prefer a creamier texture in their hot or cold beverages.

Evaporated milk’s protein is beneficial for muscle growth and repair, making it an ideal drink for athletes and fitness enthusiasts. Additionally, consuming foods high in protein can help you feel full for longer periods, helping with weight management and reducing cravings.

When it comes to protein content, evaporated milk is a great choice. With its abundance of protein and delicious taste, using it in your recipes can be a convenient way to add this essential nutrient to your diet.

Evaporated Milk and Fat Content

Evaporated milk is a dairy product that contains a significant amount of fat in the form of cream. To understand its impact on health and dietary considerations, it is important to differentiate between saturated and unsaturated fats.

Saturated fats have been linked to an increased risk of high cholesterol levels, heart disease, and other health complications. Evaporated milk contains approximately 5 grams of saturated fat per 1/2 cup serving, making it a high-fat food.

On the other hand, unsaturated fats are beneficial to our health and can lower the risk of heart disease. Evaporated milk also contains unsaturated fats, particularly monounsaturated fats, which can help lower cholesterol levels.

It is essential to note that while evaporated milk has a high-fat content, it can still be a part of a balanced diet when consumed in moderation.

Best Ways to Incorporate Evaporated Milk into a Healthy Diet

Although evaporated milk contains fat, it can still be included in a healthy diet when used in moderation. Here are some tips:

  • Use evaporated milk in place of heavy cream or half-and-half to reduce saturated fat intake in recipes.
  • Combine evaporated milk with low-fat milk to create a lighter version of heavy cream, making it a healthier option for recipes that require cream.
  • Add evaporated milk to soups and stews for a creamy texture without adding too much fat.
  • Use evaporated milk in place of regular milk when making oatmeal, smoothies or mashed potatoes for a richer flavor.

By using evaporated milk as a substitute for high-fat ingredients, it is possible to enjoy delicious and healthy meals without compromising taste and texture.

Evaporated Milk and Lactose Intolerance

Evaporated milk is a popular dairy product that’s widely used in cooking and baking. However, it contains lactose, a natural sugar found in milk that some people can’t tolerate. Lactose intolerance is a common condition that affects approximately 65% of the global population.

Individuals with lactose intolerance have a deficiency of lactase, an enzyme that breaks down lactose into glucose and galactose. As a result, undigested lactose travels to the colon and ferments, causing symptoms such as bloating, gas, diarrhea, and abdominal pain. These symptoms usually occur within 30 minutes to two hours after consuming lactose-containing foods.

Lactose Content in Evaporated Milk

Evaporated milk contains less lactose than regular milk due to its production process. During the manufacturing process, approximately 60% of the water is removed from the milk, concentrating the nutrients and reducing the lactose content. However, evaporated milk still contains lactose and may trigger symptoms in individuals with severe lactose intolerance.

Alternative Options for Lactose Sensitivities

If you’re lactose intolerant or have a lactose sensitivity, you may wonder whether you should avoid evaporated milk altogether. Luckily, there are alternative options available that are lower in lactose or lactose-free, allowing you to enjoy the taste and texture of evaporated milk without experiencing uncomfortable symptoms. Some of these alternative options include:

  • Lactose-free milk
  • Soy milk
  • Almond milk
  • Coconut milk
  • Rice milk

It’s essential to read the labels carefully and choose products that are labeled as lactose-free or low-lactose to ensure that you’re avoiding excessive lactose intake. Additionally, you can consult with your doctor or a registered dietitian to create a personalized dietary plan that suits your nutritional needs.

Overall, while evaporated milk contains lactose, it’s still a nutrient-dense dairy product that can be included in a balanced diet. Understanding your lactose tolerance and choosing alternative options if necessary can help you enjoy the benefits of evaporated milk without discomfort.

Evaporated Milk in Healthy Recipes

Evaporated milk is a versatile ingredient that can add creaminess and flavor to various healthy recipes. Here are some nutritious and delicious recipes that incorporate evaporated milk:

1. Creamy Butternut Squash Soup

1 butternut squash, peeled and diced1. In a large pot, sauté the squash with onions, garlic, and ginger until soft.

2. Add vegetable broth and bring to a boil. Simmer for 15-20 minutes.

3. Add evaporated milk and blend until smooth.

4. Season with salt, pepper, and nutmeg to taste.
1 onion, chopped
2 cloves of garlic, minced
1 tsp grated ginger
4 cups of vegetable broth
1 cup of evaporated milk
Salt, pepper, and nutmeg to taste

2. Lighter Alfredo Sauce

Indulge in a healthier version of Alfredo sauce with this recipe:

  • 1 cup of evaporated milk
  • ½ cup of parmesan cheese, grated
  • 1 tsp of garlic powder
  • 1 tsp of cornstarch
  • Salt and pepper to taste

Whisk together evaporated milk, parmesan cheese, garlic powder, cornstarch, salt, and pepper in a saucepan over medium heat until smooth. Use as a lighter and healthier alternative to traditional Alfredo sauce.

3. Coconut Milk Rice Pudding

1 cup of uncooked white rice1. Rinse the rice and drain it.

2. In a saucepan, combine coconut milk, evaporated milk, sugar, and salt. Bring to a boil.

3. Add the rice and stir.

4. Reduce heat to low and simmer for 20-25 minutes, stirring occasionally, until the rice is tender.

5. Remove from heat, and stir in vanilla extract.

6. Let it cool for a few minutes, then serve.
1 can of coconut milk
1 can of evaporated milk
¾ cup of sugar
½ tsp of salt
1 tsp of vanilla extract

Incorporate evaporated milk into your healthy recipes for added creaminess and nutrition. These recipes are just a few examples of how to use evaporated milk to elevate your dishes.


Evaporated milk is a nutritious dairy product that can provide various health benefits. From its vitamin and mineral content to its protein and calcium, evaporated milk can be a valuable addition to your diet. It is also a versatile ingredient that can be used in numerous healthy recipes. However, it is essential to keep in mind that evaporated milk does contain fat and lactose, which can be problematic for some individuals. It is crucial to consider your dietary needs and requirements before including evaporated milk in your meals. Overall, by understanding evaporated milk’s nutritional composition, you can make informed choices about your diet and take advantage of its potential health benefits while enjoying its delicious taste.

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