Evaporated Milk β Nutrients, Health Benefits, and Shopping Tips
Written by Listonic Team
Last update on September 5, 2024
Evaporated milk nutrients
Nutrition facts
Amount per 100 g
Calories
π₯ 135 kcal
| Nutrients per: 100 g | Value | % Daily Value* |
|---|---|---|
| Carbs | 10 g | 3.64% |
| Fiber | 0 g | - |
| Sugars | 10 g | 20% |
| Glycemic Index | 30 | - |
| Protein | 7 g | 14% |
| Sodium | 106 mg | 4.61% |
| Total Fat | 8 | 10.26% |
*The % of Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
30
🟢 Low Glycemic Index
Evaporated milk facts & tips
Health benefits
- Rich in protein, supporting muscle growth, repair, and overall body function.
- High in calcium, important for strong bones and teeth.
- Contains essential vitamins and minerals such as Vitamin A, Vitamin D, and phosphorus, which support overall health and well-being.
- Long shelf life, making it a convenient option for cooking and baking.
Health risks
- High calorie content due to the concentrated nature of evaporated milk, which can contribute to weight gain if consumed frequently or in large quantities.
- High fat content particularly in full-fat evaporated milk, which can raise cholesterol levels and increase the risk of heart disease when consumed frequently.
- High sugar content in some sweetened varieties, which can contribute to weight gain, tooth decay, and increased risk of diabetes.
- Potential for lactose intolerance symptoms such as bloating, gas, or diarrhea in individuals sensitive to dairy products.
- Low nutrient density compared to whole milk, as some evaporated milk products may have reduced levels of certain vitamins and minerals.
How to choose evaporated milk
Evaporated milk should have a uniform light cream color and a thick, pourable consistency. It should be free from any lumps or sediment, indicating it has been properly processed and stored.
Avoid cans of evaporated milk that are swollen or rusted, as these are signs of potential contamination. Milk that smells sour or has an off color should also be avoided, as it may not be safe for consumption.
How to store evaporated milk
Unopened evaporated milk should be stored in a cool, dry place. Once opened, transfer any leftovers to an airtight container and refrigerate to keep it fresh for up to a week.
Leaving evaporated milk in the original can can affect its flavor. Avoid exposure to air, which can lead to spoilage. Always use clean utensils to ensure it remains safe to consume.
β Extra Tip
How long does it last?
Evaporated milk can last for 1-2 years unopened when stored in a cool, dark place. Once opened, it should be refrigerated and used within 4-5 days. Proper storage helps maintain its quality and flavor.
What to do with leftovers?
Leftover evaporated milk can be used in a variety of sweet and savory dishes. Mix it into soups, stews, or casseroles for added creaminess and richness, or use it as a base for a cream sauce with garlic, herbs, and cheese. Evaporated milk is also great when added to a macaroni and cheese for a smooth and velvety texture.
Use evaporated milk in baking recipes like cakes, pies, or bread puddings, where it adds moisture and a tender crumb. If you have a lot of evaporated milk, consider making a batch of homemade ice cream by mixing the milk with sugar, cream, and flavorings, then churning until frozen. Evaporated milk can also be used as a substitute for cream in coffee or tea, or mixed into a smoothie with fruits and yogurt. For a quick treat, enjoy evaporated milk with a splash of vanilla and a sprinkle of cinnamon, or use it as a topping for fresh berries or fruit salad.
π¨ββοΈοΈ Medical disclaimer
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Listonic Team
Fact-checked
Our editorial team checked this article to make sure it was accurate at the time of publishing it.
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