Dairy Products / Milk
Milk, evaporated
PhilFCT
Macronutrients
Nutrition Facts
| Serving Size: 100g |
| Calories | 148kcal / 2530kcal (5%) |
Macronutrients
Protein | 7.7 g/ 71g (10%) | ||||||
Total Fat | 7.8 g/ 42g (18%) | ||||||
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Total Carbs | 11.7 g/ 348g (3%) | ||||||
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Vitamins
Vit A | 5.5 mcg RAE/ 700mcg RAE (0.79%) |
Vit B1 | 0.04 mg/ 1mg (3%) |
Vit B2 | 0.39 mg/ 1mg (30%) high |
Vit B3 | 0.2 mg NE/ 16mg NE (1%) |
Vit C | 0 mg/ 70mg (0%) |
Minerals
Calcium | 313 mg/ 750mg (41%) high |
Phosphorus | 202 mg/ 700mg (28%) high |
Iron | 0.4 mg/ 12mg (3%) |
Sodium | 117 mg/ 1500mg (7%) low |
Allergen Info
Milk
What is this food?
Evaporated milk (milk, evaporated). It’s milk that has been cooked down so it’s thicker and more concentrated than fresh milk. Commonly used in drinks, desserts, and sauces.
Why it matters to health
Evaporated milk can help support your daily protein needs, and it also provides energy for your meals. However, per 100g it has higher saturated fat (4.74g) and cholesterol (30mg), plus sodium (117mg) and sugar (11.1g). If you use it often or in large amounts (like in sweet drinks and creamy desserts), it can add up in calories and added sugars—so it’s best to keep portions balanced within your 3 full meals and 1–2 snacks a day.
Healthier tips
- Use a smaller amount (for example, start with 2–4 tablespoons) and adjust to taste.
- If you’re making sweet drinks or desserts, reduce added sugar since evaporated milk already has some natural sugar.
- Pair it with fiber-rich foods in the same meal/snack (like oats, fruit, or whole-grain options) to help balance the meal.
- For daily use, rotate with lower-fat milk or unsweetened alternatives when possible.
- Watch sodium if you’re adding it to savory dishes—go lighter on salty ingredients.
Common Filipino dishes
Buko Pandan, Leche Flan, Macaroni Salad, Ginataang Halo-Halo, Champorado
Images
Disclaimer
Juan Nutrisyon provides educational nutrition information to help users better understand the foods they eat. Nutrient values are sourced from reputable databases including the Philippine Food Composition Tables (FCT) and USDA FoodData Central. Calculation methods for estimating nutrients across multiple foods have been reviewed by a licensed dietitian. The information provided is not intended to diagnose, treat, cure, or prevent any disease. While every effort is made to ensure accuracy, Juan Nutrisyon has not yet undergone formal clinical validation studies and should not replace personalized medical advice from a qualified healthcare professional.
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