How Many Calories in Evaporated Milk? Nutrition Facts & Macros
100 grams of evaporated milk has 134 calories
Protein 6.8g · Carbs 10g · Fat 7.6g
Evaporated milk has 134 calories per 100g — whole milk with about 60% of water removed but NO added sugar. More balanced macros than condensed milk: 10g carbs, 7.6g fat, 6.8g protein. Rich in calcium (261mg, 26% DV). Used as a cream substitute in cooking, soups, and sauces. A versatile pantry staple that adds creaminess without the sweetness.
561 kJ · per 100g · Water: 74.04 g
Calorie Calculator: Evaporated Milk
100 g Evaporated Milk contains 134 kcal
Calories by Portion Size
| Portion | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 1 tablespoon (15g) | 20 kcal | 1g | 1.5g | 1.1g |
| 1 can (354g) | 474 kcal | 24.1g | 35.5g | 26.8g |
| 100 grams | 134 kcal | 6.8g | 10g | 7.6g |
Snap a photo — AI counts the calories for you.
Evaporated Milk — Nutrition Facts
| Evaporated Milk | per 100g |
|---|---|
| Calories | 134 kcal |
| Protein | 6.81 g |
| Fat | 7.56 g |
| Carbs | 10.04 g |
| Fiber | 0 g |
| Sugar | 10.04 g |
| Sodium | 106 mg |
| Potassium | 303 mg |
| Magnesium | 24 mg |
| Phosphorus | 203 mg |
| Vitamin C | 1.9 mg |
| Vitamin B6 | 0.05 mg |
| Folate | 8 mcg |
| Water | 74.04 g |
Source: USDA FoodData Central (FDC ID: 172194) · Data verified April 2026
Variations
In coffee (cream substitute)
A tablespoon of evaporated milk (15g, 20 kcal) adds creaminess to coffee with fewer calories than cream (52 kcal) or half-and-half (20 kcal). The concentrated milk flavor is richer than regular milk. Shelf-stable until opened — great for office or travel. Can also be frothed for lattes.
In cooking (soups, sauces, mac & cheese)
Evaporated milk is the secret ingredient in creamy soups and sauces without the fat of heavy cream. Classic uses: pumpkin pie (one can per pie), mac and cheese (creamy without flour roux), cream soups (potato, tomato, mushroom). It doesn't curdle as easily as regular milk when heated. For lighter dishes: use low-fat evaporated milk (90 kcal per 100g).
Low-fat evaporated milk
Low-fat (2%) evaporated milk has about 90 kcal per 100g — 34% fewer calories than regular (134 kcal) with only 3.5g fat instead of 7.6g. Same calcium and protein content. Best for cooking where you want creaminess without extra calories. Nonfat evaporated milk goes even lower (~78 kcal, 0.2g fat) but loses some richness. Both work well in baking and soups.
Dietary Perspectives
For Weight Loss
Evaporated milk is a smart cream substitute — 134 kcal vs 340 kcal for heavy cream per 100g. Use it in soups, sauces, and mashed potatoes for creaminess at half the calories. One tablespoon (15g) adds only 20 calories. Choose low-fat version (90 kcal) for even more savings. Tip: mix 1:1 with water to replace regular milk with the same calories but richer taste.
For Athletic Performance
Evaporated milk provides a good protein-to-calorie ratio (6.8g protein per 134 kcal) with strong calcium (261mg). Post-workout: mix with protein powder for a calorie-dense recovery shake. Mix 1:1 with water for a shelf-stable milk alternative on camping or hiking trips. The natural lactose provides quick energy. Pair with cereal or oats for a balanced pre-training meal.
For Keto
Evaporated milk has 10g carbs per 100g (natural lactose) — moderate for keto. One tablespoon (15g) = only 1.5g carbs, which works in small amounts. Better than condensed milk (54g carbs) but higher than heavy cream (3g carbs). For strict keto: use heavy cream or coconut cream instead. For moderate keto: a tablespoon in coffee or cooking is fine within daily limits.
Frequently Asked Questions
How many calories are in evaporated milk?
100g of evaporated milk has 134 calories — 10g carbs, 7.6g fat, 6.8g protein. One tablespoon (15g) has about 20 calories. One can (354g) has 474 calories. It's about twice as calorie-dense as regular milk (134 vs 61 kcal per 100g) because half the water has been removed.
Is evaporated milk healthy?
Relatively nutritious — good calcium (261mg, 26% DV), phosphorus (203mg), potassium (303mg), and riboflavin (0.32mg). No added sugar unlike condensed milk (10g natural lactose vs 54g sugar). Lower calorie than heavy cream (134 vs 340 kcal). A reasonable substitute for cream in cooking — adds richness with fewer calories.
What's the difference between evaporated and condensed milk?
Evaporated = unsweetened (134 kcal, 10g natural sugar). Condensed = sweetened (321 kcal, 54g added sugar). Both have ~60% water removed. Evaporated milk is used in savory cooking (soups, sauces, mac and cheese). Condensed is for desserts (fudge, key lime pie). They are NOT interchangeable in recipes.
Can I substitute evaporated milk for regular milk?
Yes — mix equal parts evaporated milk and water to reconstitute to regular milk consistency. Or use it undiluted for extra creaminess in mashed potatoes, scrambled eggs, coffee, or baked goods. Undiluted = roughly twice the calories and nutrients of regular milk.
Is evaporated milk good for keto?
Moderate — 10g carbs per 100g (natural lactose, not added sugar). A tablespoon (15g) has only 1.5g carbs, which fits most keto limits. Better than condensed milk (54g carbs) but higher than heavy cream (3g carbs). Use small amounts in coffee or cooking.
How long does evaporated milk last?
Unopened: 6-12 months (check best-by date). After opening: transfer to an airtight container, refrigerate, use within 5 days. It may darken slightly over time but is still safe if it smells fine. Don't freeze in the can. Unlike condensed milk, it has no preservative sugar, so it spoils faster once opened.
Track Your Calories with AI
Snap a photo of your food on a kitchen scale. AI reads the weight, recognizes the food, and calculates precise calories and macros in seconds.
