Food guide

Evaporated Milk

Unsweetened milk with about 60% of the water removed; use in cooking, not as a drink straight from the tin.

Dairy

Nutrition per 100 g

Standardised to 100 g of evaporated milk for fair comparison. Typical serving: 30 g — 23 kcal per 30 g serving.

Nutrition information for Evaporated Milk
Nutrient	Per 100 g	Per serving (30 g)	Per 100 kcal
Energy	77 kcal	23 kcal	100 kcal
Protein	7.7 g	2.3 g	10 g
Carbohydrate	11.3 g	3.4 g	14.8 g
Fat	0.3 g	0.1 g	0.4 g
Fibre	0 g	0 g	0 g

Figures are typical values and vary with variety, preparation and brand.

Micronutrients

Vitamins and minerals per 100 g of evaporated milk, with a typical serving and FDA Daily Value for adults.

Micronutrients for Evaporated Milk
Nutrient	Per 100 g	Per serving (30 g)	% DV
Vitamins
Vitamin A	118 µg	35.4 µg	13%
Vitamin C	1.2 mg	0.36 mg	1%
Vitamin D	2 µg	0.6 µg	10%
Vitamin E	0 mg	0 mg	0%
Vitamin K	0 µg	0 µg	0%
Thiamin	0.045 mg	0.013 mg	4%
Riboflavin	0.31 mg	0.093 mg	24%
Niacin	0.17 mg	0.051 mg	1%
Vitamin B6	0.055 mg	0.017 mg	3%
Folate	9 µg	2.7 µg	2%
Vitamin B12	0.24 µg	0.072 µg	10%
Pantothenic acid	0.74 mg	0.22 mg	15%
Choline	25.2 mg	7.6 mg	5%
Minerals
Calcium	290 mg	87 mg	22%
Iron	0.29 mg	0.087 mg	2%
Magnesium	27 mg	8.1 mg	6%
Phosphorus	195 mg	58.5 mg	16%
Potassium	332 mg	99.6 mg	7%
Sodium	115 mg	34.5 mg	5%
Zinc	0.9 mg	0.27 mg	8%
Selenium	2.5 µg	0.75 µg	5%
Copper	0.016 mg	0.005 mg	2%
Manganese	0.006 mg	0.002 mg	<1%

Source: USDA FoodData Central — Milk, canned, evaporated, nonfat, with added vitamin A and vitamin D

% DV uses FDA Daily Values for adults. Nutrients that USDA does not report for this entry are omitted. Values vary with variety, preparation and brand.

Why eat evaporated milk?

A commonly eaten food that can sit in a balanced pattern when portions are honest.
Unsweetened milk with about 60% of the water removed; use in cooking, not as a drink straight from the tin.

How to include it

Use as a protein side or in cooking rather than as a sweetened dessert.
Typical pairing ideas: Coffee, Pumpkin, Curry.

Things to consider

Preparation and added fat, salt or sugar change the numbers more than the raw food does.

Educational content. This article is for general information and is not medical advice. Speak to a qualified health professional about your individual circumstances.