Calories and Nutritions in Evaporated Milk

A 100g serving of canned evaporated milk contains 134 calories.

One kilogram (1000g) of canned evaporated milk contains 1,340 calories.

One standard can of evaporated milk (370g or 13oz) contains 496 calories, whereas a can of Carnation Evaporated Milk (354ml or 12 fl oz) and a can of PET Evaporated Milk (354ml or 12 fl oz) each provide 480 calories.

Evaporated milk provides notable health benefits such as supporting skeletal integrity and muscle function through a dense nutrient profile. An account of these potential evaporated milk health benefits is provided here.

• Supports Bone Health: The product serves as a rich source of calcium and Vitamin D, which are critical for maintaining bone density. A study by Cormick, G., & Belizán, J. M. (2019), "Calcium Intake and Health," confirmed that adequate calcium consumption is essential for preventing fractures and sustaining bone mass in adults.
• Promotes Muscle Maintenance: The high concentration of milk protein aids in the repair and growth of muscle tissue. Research by Phillips, S. M. (2016), "The impact of protein quality on the promotion of resistance exercise-induced changes in muscle mass," demonstrated that dairy proteins are effective at stimulating muscle protein synthesis.
• Provides Essential B Vitamins: Evaporated milk delivers significant amounts of Riboflavin and Vitamin B12, which are necessary for energy metabolism. A review by Kennedy, D. O. (2016), "B Vitamins and the Brain: Mechanisms, Dose and Efficacy—A Review," established that maintaining optimal B vitamin levels supports cognitive performance and neurological health.

Evaporated milk, due to the high fat composition, has some downsides including an increased risk of cardiovascular issues and digestive distress for specific populations. The list below details these health risks.

• High Saturated Fat Content: The whole milk variety contains a concentrated amount of saturated fat, which contributes to elevated LDL cholesterol levels. A presidential advisory from the American Heart Association by Sacks, F. M., et al. (2017), "Dietary Fats and Cardiovascular Disease," recommends lowering saturated fat intake to reduce the risk of heart disease. A healthier alternative is to use evaporated skim milk. A suggested daily limit is 30ml.
• Digestive Issues from Lactose: The evaporation process concentrates the natural milk sugar lactose, which triggers symptoms in individuals with lactase deficiency. A study by Szilagyi, A., & Ishayek, N. (2018), "Lactose Intolerance, Dairy Avoidance, and Treatment Options," noted that consuming concentrated dairy products leads to bloating and abdominal pain in susceptible individuals.

Yes, evaporated milk is good for the body when consumed in moderation because the high protein and calcium content supports essential physiological functions. The product strengthens bones through high levels of calcium and Vitamin D, a benefit supported by a review from Weaver, C. M., et al. (2016), "Calcium plus vitamin D supplementation and risk of fractures: an updated meta-analysis from the National Osteoporosis Foundation," which confirmed that adequate intake reduces fracture risk. The high-quality dairy protein aids in tissue repair and muscle growth, a mechanism detailed in a study by Wolfe, R. R. (2006), "The underappreciated role of muscle in health and disease," which highlights the necessity of amino acids for metabolic function. The concentration of saturated fat in the whole milk variety poses a risk to cardiovascular health, but the nonfat version mitigates this issue, aligning with findings from Astrup, A., et al. (2011), "The role of reducing intakes of saturated fat in the prevention of cardiovascular disease," regarding lipid management.

A recommended consumption rate is to limit intake to 30ml (2 tablespoons) per day when used as a coffee creamer or cooking ingredient. This amount allows for the enjoyment of the rich flavor and texture without exceeding daily limits for saturated fat and calories.

Yes, evaporated milk is a healthy addition to coffee because the liquid provides essential nutrients like calcium and protein without the added sugar found in processed non-dairy creamers. The product offers a creamy texture similar to heavy cream but contains significantly less fat per gram.

Yes, evaporated milk is considered fattening if consumed in large quantities due to the high calorie density resulting from the removal of water. The whole milk variety contains concentrated saturated fats, which increases the total caloric load compared to fresh milk.

The fat content determines the calorie count of evaporated milk varieties. Evaporated whole milk possesses the highest calorie value at 134 calories per 100 grams due to the retention of milk fats. Evaporated skim milk contains the lowest calorie value at 78 calories per 100 grams because the skimming process removes the lipid content. The removal of fat lowers the energy density while maintaining protein and mineral levels.

Yes, evaporated milk contains a high concentration of lactose because the evaporation process removes water, leaving the natural milk sugars in a denser form. A standard serving contains more lactose per ounce than regular fresh milk, making the product unsuitable for individuals with severe lactose intolerance.

Yes, people can drink evaporated milk like regular milk, provided the liquid is diluted with an equal amount of water to restore the original consistency. The resulting mixture possesses a distinct, slightly caramelized flavor due to the high-heat processing used during sterilization. Drinking the product undiluted delivers a much thicker texture and a higher concentration of nutrients and calories per ounce compared to fresh milk.

The invention of evaporated milk dates back to the late 19th century as a solution to the problem of milk preservation and safety. John B. Meyenberg, a Swiss immigrant, patented the sterilization process for unsweetened condensed milk in 1884 after observing the spoilage issues with earlier canning methods. The Helvetia Milk Condensing Company, established in Highland, Illinois, produced the first commercially successful evaporated milk in 1885. This innovation gained massive popularity during the First World War, as the shelf-stable nature of the cans allowed for safe transport to soldiers overseas, firmly establishing the product as a household staple in the United States and eventually the world.