What Is Evaporated Milk? Unsweetened Condensed Milk Explained

Evaporated milk, often called unsweetened condensed milk, is a concentrated dairy product created by removing part of the water from regular milk.

Sold in cans and typically stocked in the baking section of grocery stores, you might still be curious about what exactly it is and whether it’s a healthy option.

This piece examines the nutrition, advantages, and potential disadvantages of evaporated milk.

What is evaporated milk?

Evaporated milk is produced by evaporating roughly 60% of the water content from ordinary milk.

After concentration, it’s homogenized — which evenly distributes the milk fat — pasteurized to prevent harmful microbes, and sealed in cans.

The result is a thicker, creamier milk with a slightly caramelized hue and flavor.

Despite removing more than half its water, much of the milk’s nutrient profile is preserved, making it a nutrient-dense dairy option.

Moreover, concentrating the milk extends its shelf life, enabling longer storage (1).

Although evaporated milk and sweetened condensed milk are both condensed milk varieties, sweetened condensed milk is much sweeter because it contains added sugar.

Summary

Evaporated milk is a condensed milk where about 60% of the water is removed, leaving a richer, nutrient-packed form of regular milk.

Nutritional profile

The composition of evaporated milk is governed internationally by the Codex Alimentarius, and in the United States by the Code of Federal Regulations (CFR) (3, 4).

Per CFR standards, evaporated milk should contain — by weight — at least 6.5% milkfat, 16.5% milk solids-not-fat (MSNF), and 23% total milk solids (4).

Evaporated milk may be made from whole, reduced-fat, or fat-free milk.

Below is a comparison for 1 cup (240 mL) of these evaporated milk types against the same amount of whole fresh cow’s milk:

CaloriesCarbsSugarProteinFatWhole evaporated milk 33825 grams25 grams17 grams19 gramsReduced fat evaporated milk23228 grams28 grams19 grams5 gramsFat-free evaporated Milk19728 grams28 grams19 grams0.5 gramsWhole cow’s milk14912 grams12 grams8 grams8 grams

As evident, all three evaporated milk varieties contain a greater concentration of nutrients than fresh cow’s milk, and thus more calories.

Generally, they deliver over twice the grams of carbohydrates, protein, and fat — with the exception of the reduced-fat and fat-free versions — and higher levels of minerals.

For example, the evaporated milk types provide more than 50% of the Daily Value (DV) for calcium, 15% DV for magnesium, and 18% DV for zinc, whereas fresh milk supplies 21%, 6%, and 8%, respectively.

Calcium supports bone health, magnesium is important for brain, heart, and muscle function, and zinc is needed for digestion, growth, and immune responses.

Comparing evaporated milk to sweetened condensed milk reveals larger contrasts.

For instance, a single ounce (30 mL) of sweetened condensed milk contains about 122 calories, 3 grams of protein, 3 grams of fat, and 20 grams of sugar — nearly matching the calories of 1 cup (240 mL) of whole evaporated milk.

Summary

Because they’re concentrated, whole, reduced-fat, and fat-free evaporated milks have a higher nutrient density than fresh milk. Sweetened condensed milk carries an even greater calorie load.

Is it healthy?

Evaporated milk can be useful for people wanting to gain weight or boost their mineral intake.

Being underweight raises the risk of infections, cognitive decline, and even mortality. If you aim to gain weight, doing so via nutritious choices helps avoid other health issues linked to poor diets.

Evaporated milk may support healthy weight gain due to its dense nutrient profile and absence of added sugar, the latter being associated with heart disease and type 2 diabetes when overconsumed.

Beyond drinking it, evaporated milk can be used in many recipes, including mashed potatoes, oatmeal, soups, and casseroles.

In many countries, evaporated milk is fortified with vitamin D — and sometimes vitamin A — and naturally contains high levels of minerals like calcium and phosphorus, which are vital for bone health (4).

Summary

Evaporated milk contains concentrated nutrients without added sugars, which may benefit those seeking weight gain or increased mineral intake.

Potential downsides

Evaporated milk may pose issues for those with lactose intolerance or a cow’s milk allergy, since it contains greater amounts of lactose and milk proteins per serving compared with regular milk.

Lactose is the main carbohydrate in milk and dairy products.

Individuals with lactose intolerance lack sufficient lactase enzyme to digest lactose, potentially causing abdominal pain, bloating, or diarrhea after consuming it.

Some studies indicate people with lactose intolerance can tolerate up to about 15 grams of lactose daily — approximately the amount in 1–2 cups (240–480 mL) of milk.

Given its higher carbohydrate content, evaporated milk may contain more than twice the estimated tolerable lactose amount compared with fresh milk.

Regarding cow’s milk allergy (CMA), this is an immune response to milk proteins where the body’s immune system reacts to these proteins within minutes to a couple of hours after ingestion.

CMA is one of the most common childhood food allergies, affecting up to 3% of children in developed countries, and symptoms can range from mild to severe.

Because milk proteins remain present after processing and evaporated milk contains more protein per cup than fresh milk, it’s unsuitable for individuals with CMA.

In both lactose intolerance and CMA, avoiding milk products is generally the primary and most effective management strategy.

Summary

Evaporated milk contains elevated levels of lactose and milk proteins, so it’s not appropriate for people with lactose intolerance or a cow’s milk allergy.

Culinary uses

Evaporated milk’s rich, creamy texture without added sweetness makes it adaptable for both sweet and savory cooking.

It’s frequently used to create creams, soups, sauces, and dressings that require extra body while keeping fat content lower than heavy cream.

It’s also suitable for baking and desserts; some recipes specifically call for evaporated milk, such as tres leches, a well-known Latin American cake.

Evaporated milk can be stirred into coffee or tea, or used as a stand-in for heavy cream or half-and-half.

You might opt to drink it straight, blend it into smoothies, or pour it over cereal — especially if you’re aiming for weight gain.

Be aware that its slightly caramelized flavor differs from fresh milk, which some people may not prefer.

Summary

Evaporated milk is a multipurpose ingredient that adds creaminess to a wide range of sweet and savory dishes.

The bottom line

Evaporated milk is produced by removing over half of the water from milk. Unlike sweetened condensed milk, it contains no added sugar and is therefore called unsweetened condensed milk.

As a concentrated dairy product, evaporated milk delivers a higher nutrient density than fresh cow’s milk and has a signature creamy texture, along with increased mineral content.

However, it also contains lactose and milk proteins, so it isn’t suitable for individuals with lactose intolerance or cow’s milk allergy.

Evaporated milk works well in both sweet and savory recipes, particularly in desserts and sauces that benefit from a thicker consistency.

You can also use it as a substitute for heavy cream or half-and-half, or consume it plain — but remember its caramelized taste differs from that of fresh cow’s milk.