Evaporated Milk: Shelf-Stable Dairy Rich in Protein & Calcium

Canned milk with 60 % of its water removed; ½-cup adds creamy body, 9 g protein and 25 % DV calcium—without the heaviness of cream.

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Evaporated Milk: Shelf-Stable Dairy Rich in Protein & Calcium

Protein Gluten-Free Iron

What Is Evaporated Milk?

Evaporated milk is **whole or low-fat cow’s milk gently heated under vacuum to remove ~60 % of water**, then canned and sterilised. Re-dilute 1 : 1 with water for drinking or use full strength for richer recipes.

Nutrition Snapshot (per 100 g undiluted, whole-milk)

| | Amount | %DV | |---|---|---| | Calories | 134 kcal | — | | **Protein** | 7.0 g | 14 % | | **Fat** | 7.5 g | 10 % | | – Sat Fat | 5 g | 25 % | | **Carbohydrate (lactose)** | 10 g | — | | **Calcium** | 255 mg | 20 % | | Vitamin D* | 100 IU | 10 % | | Sodium | 100 mg | 4 % | *Most brands are vitamin-D fortified.

Potential Benefits

- **Shelf-stable** ≥ 12 months—reduces food-waste versus fresh milk. - Provides **complete protein** & highly bio-available calcium for bone health. - Lower fat than cream (7.5 g vs 35 g/100 g) yet still thick—handy for lighter sauces, coffee or soups. - High heat process destroys spoilage microbes, safe for camping & emergency kits.

Drawbacks & Precautions

- Still **dairy**: unsuitable for vegans or severe lactose intolerance. - **Saturated fat & calories** concentrate—dilute if watching macros. - Some cans may have **BPA** linings (choose BPA-free labels). - Not a substitute for infant formula—lacks essential micronutrients for babies.

Culinary Uses

- Add to mac-and-cheese or chowder for creaminess without curdling. - Blend into pumpkin pie filling, fudge, or Thai iced tea. - Substitute 1 : 1 for cream in **tres leches** if combined with condensed milk. - Froth diluted evaporated milk for lighter cappuccinos.

Storage & Safety

Unopened cans keep **12–15 months** in a cool pantry. After opening, transfer to a glass jar; refrigerate and use within **4–5 days**. Freeze leftovers in ice-cube trays for sauces (texture may separate—shake).

Sustainability Notes

Extending milk shelf-life lowers cold-chain energy use and spoilage, but dairy still carries a higher **carbon footprint** than plant milks. Opt for brands sourcing milk from pasture-based farms and recyclable steel cans.

Key Takeaways

✔︎ Long-life dairy with protein & calcium ✔︎ Lighter than cream, versatile in sweet & savoury dishes ✖︎ Contains lactose & some saturated fat—dilute or portion wisely.

1. Evaporated Milk

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Evaporated Milk: Shelf-Stable Dairy Rich in Protein & Calcium

Canned milk with 60 % of its water removed; ½-cup adds creamy body, 9 g protein and 25 % DV calcium—without the heaviness of cream.

0.0(0)

F T IN P W V

Protein Gluten-Free Iron

What Is Evaporated Milk?

Nutrition Snapshot (per 100 g undiluted, whole-milk)

Potential Benefits

Drawbacks & Precautions

Culinary Uses

Storage & Safety

Sustainability Notes

Key Takeaways

✔︎ Long-life dairy with protein & calcium ✔︎ Lighter than cream, versatile in sweet & savoury dishes ✖︎ Contains lactose & some saturated fat—dilute or portion wisely.