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Milk, evaporated, fat free (skim) - nutritional information
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Milk, evaporated, fat free (skim)

🔥 78 Calories
💪 7.5g Protein
⚡ 11.3g Carbohydrates
🥑 0.2g Fat

At a glance

A fast summary built from the current nutrition profile per 100g.

Category
Dairy
Milk, evaporated, fat free (skim)
Energy density
Moderate
78 kcal per 100g
Macro energy profile
Carb-led
39% Protein · 59% Carbohydrates · 2% Fat
Glycemic profile
No GI data
No GI data
Notable signals
High in vitamin B2High in calciumLow in fatLow in sodiumUSDA data

Nutritional Information

78
kcal/100g
Protein
7.5g
Carbohydrates
11.3g
Fat
0.2g

About Milk, evaporated, fat free (skim)

Evaporated milk is a concentrated form of milk that has had about 60% of its water content removed. This process involves heating the milk to evaporate the moisture, resulting in a thicker consistency and a rich flavor. Originating from the need for a longer shelf life without refrigeration, evaporated milk has been a staple in various culinary traditions since the late 19th century. It is often used in recipes ranging from creamy soups to desserts and can serve as a substitute for fresh milk in cooking and baking.

Fat-free evaporated milk, or skim evaporated milk, is a nutritious option that provides the creamy texture of regular evaporated milk without the added fat. With just 78 calories per 100 grams, it is high in protein, offering 7.5 grams per serving, making it a great choice for muscle repair and growth. Additionally, it contains essential vitamins and minerals, including calcium and vitamin B12, while being low in fat and cholesterol. This makes fat-free evaporated milk a versatile ingredient in healthy cooking and a valuable addition to a balanced diet.

Health Benefits

Supports muscle building and repair due to high protein content.
Low in calories, making it suitable for weight management.
Rich in calcium, beneficial for bone health.
Contains vitamin B12, crucial for nerve function and energy production.
Low in fat and cholesterol, heart-healthy option.
Good source of riboflavin, which aids in energy metabolism.
Contains potassium, which helps regulate blood pressure.
Enhances hydration due to its liquid content.
Can be used in various recipes, adding creaminess without excess calories.
Convenient shelf-stable option for cooking and baking.

Recommended Food Pairings

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Oatmeal: Adds creaminess and protein, enhancing the nutritional value.
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Smoothies: Blends well with fruits for a creamy texture without added fat.
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Soups: Can be used to create creamy soups without excess calories.
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Baking: Acts as a substitute for milk in cakes and muffins, keeping them moist.
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Coffee: Can be used to lighten coffee drinks while adding protein.

How to Consume

Serving size
1 cup (240g)
Frequency
2-3 times per week
  • •Use in recipes requiring milk or cream for a lower fat option.
  • •Incorporate into breakfast smoothies for added protein.
  • •Add to soups and sauces for a creamy texture.
  • •Use as a base for homemade puddings or custards.
  • •Mix with coffee or tea as a low-calorie creamer.

Selection & Storage

How to choose:

  • ✓Check the expiration date to ensure freshness.
  • ✓Choose cans without dents or severe damage.
  • ✓Look for brands that use minimal additives.
  • ✓Choose organic options if available for better quality.
Storage
Store in a cool, dry place. After opening, keep refrigerated.
Shelf life
5-7 days refrigerated after opening; 3 months frozen.

Warnings & Contraindications

  • ⚠️Individuals with lactose intolerance may experience discomfort.
  • ⚠️Those allergic to milk proteins should avoid it.
  • ⚠️Excessive consumption may lead to gastrointestinal discomfort.
  • ⚠️Avoid using as a substitute for whole milk in certain recipes that require fat for texture.

Frequently Asked Questions

How many calories does Milk, evaporated, fat free (skim) have?

Milk, evaporated, fat free (skim) contains 78 calories per 100 grams, making it a low-calorie option compared to many dairy products.

Is Milk, evaporated, fat free (skim) healthy?

Yes, it is a healthy choice as it is low in calories and fat while providing essential nutrients such as protein, calcium, and vitamin B12, making it beneficial for bone health and muscle repair.

How should Milk, evaporated, fat free (skim) be stored?

It should be stored in a cool, dry place. After opening, it must be refrigerated and consumed within 5-7 days for optimal freshness.

What are the benefits of eating Milk, evaporated, fat free (skim)?

Benefits include high protein content, low calorie count, and a rich source of calcium and vitamin B12, which support bone health and muscle repair.

How much Milk, evaporated, fat free (skim) can I eat per day?

A recommended serving size is 1 cup (240g), and it is advisable to consume it 2-3 times a week as part of a balanced diet.

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