Calories in Evaporated Milk: Nutrition Facts & Serving Sizes
Per 0.5 cup (126g)
Per 100g
Source: USDA FoodData Central, SR Legacy, March 2026.
Evaporated milk is regular cow's milk with about 60% of the water removed, resulting in a concentrated, shelf-stable dairy product. A half-cup serving (126g) contains 135 calories, 8.4g of protein, 19.8g of carbs, and 2.5g of fat. The concentration process roughly doubles the protein, calcium, and carbohydrate density compared to regular milk. With 267mg of calcium per 100g and 6.7g of protein per 100g, it is a nutrient-dense dairy option. It is commonly used in baking, creamy sauces, soups, and as a milk substitute in recipes. Unlike sweetened condensed milk, evaporated milk has no added sugar. It is a practical pantry staple that boosts protein and calories in meals without added flavoring.
Nutrition Highlights
Calories by Serving Size
| Serving | Cal | Protein | Carbs | Fat | Fiber |
|---|---|---|---|---|---|
| 0.5 cup (126g) | 134.8 | 8.4g | 19.8g | 2.5g | 0g |
| 1 cup (252g) | 269.6 | 16.9g | 39.6g | 5g | 0g |
| 1 fl oz (32g) | 33.7 | 2.1g | 4.9g | 0.6g | 0g |
| 1 can (13 oz) (369g) | 394.8 | 24.7g | 57.9g | 7.4g | 0g |
| 100g | 107 | 6.7g | 15.7g | 2g | 0g |
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Full Nutrition Facts (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 107 | 5% |
| Protein | 6.7g | 13% |
| Total Fat | 2g | 3% |
| Saturated Fat | 1.2g | 6% |
| Total Carbohydrates | 15.7g | 6% |
| Dietary Fiber | 0g | |
| Sugars | 6.7g | 13% |
| Sodium | 100mg | 4% |
Vitamins & Minerals (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Saturated Fat | 1.2g | 0% |
| Calcium | 267mg | 21% |
| Iron | 0.2mg | 1% |
| Potassium | 303mg | 6% |
| Vitamin A | 56mcg | 6% |
| Vitamin C | 16mg | 18% |
| Vitamin D | 4mcg | 20% |
| Vitamin B6 | 0.1mg | 6% |
| Vitamin B12 | 0.2mcg | 8% |
| Magnesium | 24mg | 6% |
| Phosphorus | 203mg | 16% |
| Zinc | 0.8mg | 7% |
| Selenium | 2.3mcg | 4% |
| Folate | 8mcg | 2% |
| Riboflavin (B2) | 0.3mg | 23% |
| Niacin (B3) | 0.2mg | 1% |
% Daily Values based on a 2,000 calorie diet (FDA reference).
Health Benefits of Evaporated Milk
Evaporated milk packs significantly more nutrition per fluid ounce than regular milk because the water has been removed. The protein content of 6.7g per 100g is roughly double that of regular whole milk, and the calcium at 267mg per 100g is similarly elevated. For building muscle or recovering from training, using evaporated milk in oatmeal, smoothies, or cooking adds protein and calcium efficiently.
The calcium and phosphorus content work together to support bone density. With 267mg of calcium and 203mg of phosphorus per 100g, evaporated milk contributes meaningfully to skeletal health, which matters for lifters who place high mechanical stress on their bones over time.
Vitamin D at 4mcg per 100g is present in fortified versions, supporting calcium absorption and immune function. Many people are deficient in vitamin D, and dairy-based sources can help supplement dietary intake alongside sun exposure.
Potassium at 303mg per 100g supports muscle contraction and electrolyte balance. After hard training sessions, incorporating evaporated milk into recovery meals or shakes can help replenish electrolytes alongside protein and carbohydrates.
Because it is shelf-stable, evaporated milk is practical for adding nutrition to meals when fresh dairy is not available.
Dietary Considerations
Evaporated milk is not keto-friendly due to its carbohydrate content of 15.7g per 100g from lactose. It is not vegan or dairy-free. It is gluten-free and safe for those with wheat or gluten sensitivities. Evaporated milk contains lactose, so individuals with lactose intolerance should use caution or choose lactose-free versions. For weight management, the higher calorie density compared to regular milk means portion awareness matters. It is significantly lower in fat than heavy cream (340 cal/100g) and condensed milk (321 cal/100g), making it a middle-ground option for calorie-conscious cooking.
Daily Intake (100g)
100g of evaporated milk provides 5% of a 2,000-calorie diet.
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Frequently Asked Questions
How many calories in evaporated milk?
Evaporated milk contains 107 calories per 100g. A half-cup serving has 135 calories, and a full cup has 270 calories. A standard 13 oz can contains about 395 calories.
Is evaporated milk good for weight loss?
Evaporated milk is higher in calories than regular milk due to its concentration. In small amounts, it can add protein and calcium to recipes without excessive calories. For weight loss, measuring portions carefully is important since it is calorie-dense.
How much protein in evaporated milk?
Evaporated milk has 6.7g of protein per 100g. A half-cup serving provides 8.4g of protein, and a full cup provides 16.9g, making it a useful protein source for cooking and baking.
What is the difference between evaporated milk and condensed milk?
Evaporated milk has no added sugar and contains 107 calories per 100g. Condensed milk is sweetened with added sugar and contains 321 calories per 100g. They are not interchangeable in recipes due to the very different sugar content and sweetness.
Can you drink evaporated milk straight?
Yes. Evaporated milk can be consumed directly from the can or diluted with water to approximate regular milk. Its flavor is slightly caramelized and richer than fresh milk due to the heat processing during production.
Is evaporated milk the same as regular milk?
No. Evaporated milk has approximately 60% of the water removed from regular milk. This concentrates all nutrients including protein, calcium, and carbohydrates. It is shelf-stable and has a slightly different flavor and thicker texture than regular milk.
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