Evaporated milk, which is often referred to as unsweetened condensed milk, is essentially a concentrated version of milk. This unique product is created by eliminating a significant amount of water content from regular milk, resulting in a thicker consistency. Typically available in cans, evaporated milk can be found in the baking section of supermarkets. However, you might be curious about its true nature and whether it offers health benefits.

This article delves into the nutritional profile of evaporated milk, exploring its advantages as well as its potential downsides.

What is Evaporated Milk?

Evaporated milk is a dairy product created by extracting approximately 60% of the water content from standard milk. This process not only concentrates the milk but also enhances its nutritional profile. Following the water removal, the milk undergoes homogenization, which ensures that the fat is evenly distributed throughout, followed by sterilization to eliminate any harmful microorganisms. Finally, it is canned for storage.

This method results in a rich and creamy texture, with a distinct slightly caramelized color and flavor profile. Despite the significant reduction in water content, evaporated milk retains a substantial amount of its nutrients, making it a highly nutritious option. The concentration of milk not only improves its flavor but also extends its shelf life, allowing it to be stored for longer periods without spoiling.

It is important to note that while both evaporated milk and sweetened condensed milk are categorized as condensed milk products, the latter is significantly sweeter due to the addition of sugar. Thus, evaporated milk stands out as a concentrated, nutrient-dense dairy product that provides versatility in cooking and baking.

Nutritional Profile

The nutritional makeup of evaporated milk is governed internationally by the Codex Alimentarius, while in many countries, including the United States, it falls under the regulations established by the Code of Federal Regulations (CFR). The CFR stipulates that evaporated milk must contain, by weight, at least 6.5% milk fat, 16.5% milk solids-not-fat (MSNF), and a total of 23% milk solids. Evaporated milk can be derived from whole, reduced-fat, or fat-free milk varieties.

To illustrate the differences, here is a comparison of 100g servings of various evaporated milk types alongside the same amount of whole fresh cow's milk:

As indicated, all three varieties of evaporated milk boast a higher nutrient concentration compared to fresh cow's milk, leading to an increased caloric count. Typically, they provide over twice the amount of carbohydrates, protein, and fat—except for the reduced-fat and fat-free options—and have elevated mineral levels.

For instance, each type of evaporated milk contains more than 50% of the Daily Value (DV) for calcium, 15% of the DV for magnesium, and 18% of the DV for zinc, whereas fresh cow's milk offers 21%, 6%, and 8%, respectively. Calcium is essential for maintaining strong bones, magnesium is crucial for optimal brain, heart, and muscle function, and zinc is vital for efficient digestion, growth, and immune responses.

When comparing evaporated milk with sweetened condensed milk, notable differences emerge. For example, just 30 mL of sweetened condensed milk can contain a hefty 122 calories, along with 3 grams of protein, 3 grams of fat, and a staggering 20 grams of sugar—almost equivalent to the caloric content of 1 cup (240 mL) of whole evaporated milk.

Is it Healthy?

Consuming evaporated milk (evaporated doodh) can be advantageous for individuals aiming to increase their weight or enhance their mineral consumption. Being underweight poses risks such as infections, cognitive decline, and even mortality. Nevertheless, if your goal is to gain weight, it is crucial to do so in a healthy manner to prevent health complications linked to poor dietary habits.

Evaporated milk serves as a beneficial option for healthy weight gain due to its rich nutrient profile and the absence of added sugars, which are often linked to the onset of heart disease and type 2 diabetes when consumed in excess. In addition to being a drink, evaporated milk can be utilized in various culinary applications, including mashed potatoes, oatmeal, soups, and casseroles.

Moreover, in numerous countries, evaporated milk is often fortified with vitamin D—and sometimes vitamin A—as well, while naturally being abundant in essential minerals like calcium and phosphorus, which are vital for maintaining robust bone health. This nutrient-dense milk, devoid of added sugars, may support those looking to gain weight or those requiring higher mineral intake.

Potential Downsides

Evaporated milk can pose challenges for individuals suffering from lactose intolerance or a cow’s milk allergy (CMA), due to its higher concentration of lactose and milk proteins compared to regular milk. Lactose is the predominant carbohydrate found in dairy products. Individuals with lactose intolerance lack the enzyme lactase, which is essential for breaking down lactose. As a result, they might experience symptoms such as abdominal pain, bloating, or diarrhea upon consumption of lactose-containing foods.

According to some studies, those with lactose intolerance may manage to tolerate approximately 15 grams of lactose daily, which is equivalent to 1–2 cups (240–480 mL) of regular milk. However, it's important to note that evaporated milk can contain over double the lactose found in fresh milk due to its increased carbohydrate content. On the other hand, a cow's milk allergy (CMA) is an immune response to the proteins in cow's milk, causing the body’s immune system to react to these proteins within minutes to a couple of hours after ingestion.

This allergy is notably prevalent among children, affecting nearly 3% of youngsters in developed nations, with symptoms that can range from mild irritations to severe reactions. Since the proteins remain undisturbed during the evaporation process and considering that evaporated milk possesses a higher protein content per cup (240 mL) than regular milk, it may not be appropriate for those with CMA. Hence, for individuals dealing with either of these conditions, the most effective strategy is to avoid dairy products altogether. In summary, the significant amounts of both lactose and cow's milk proteins in evaporated milk render it an unsuitable option for anyone with lactose intolerance or a cow’s milk allergy.

Culinary Uses of Evaporated Milk

With its rich and creamy consistency and absence of added sweetness, evaporated milk serves as a highly adaptable ingredient suitable for a variety of culinary applications, both sweet and savory. This dairy product is frequently utilized in the creation of creams, soups, sauces, and dressings that require additional thickness while maintaining a lower fat content.

Beyond these applications, evaporated milk is also a staple in baking and the preparation of desserts. Notably, many dessert recipes specifically incorporate evaporated milk, exemplified by tres leches cake—a beloved dessert in Latin America.

Furthermore, it can be seamlessly blended into coffee or tea, acting as a fantastic alternative to heavy cream or half-and-half. For those looking to increase caloric intake, sipping it directly, blending it into smoothies, or pouring it over your favorite cereal are all delightful ways to enjoy this ingredient. It's important to note, however, that the caramelized flavor profile of evaporated milk differs from that of regular cow’s milk, which some individuals may find less appealing. Regardless, its adaptability makes it an essential component for enriching both sweet and savory culinary creations.

The Final Thoughts

Evaporated milk is created by eliminating more than half of the water content found in regular milk. Unlike sweetened condensed milk, which contains additional sugar, evaporated milk is often referred to as unsweetened condensed milk. This distinction is essential for those monitoring their sugar intake.

As a concentrated dairy product, evaporated milk boasts a greater nutrient density compared to fresh cow's milk, resulting in a rich, creamy texture. Additionally, it has an elevated mineral profile, contributing to its nutritional benefits. However, it is important to note that evaporated milk still contains lactose and milk proteins, rendering it unsuitable for individuals who are lactose intolerant or allergic to cow’s milk.

This versatile ingredient can be utilized in a wide array of culinary applications, from sweet treats to savory sauces that require a thick consistency. It can also serve as an excellent alternative to heavy cream or half-and-half and can be enjoyed as a beverage on its own. Keep in mind, though, that its distinct caramelized flavor sets it apart from fresh cow's milk.