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Milk, evaporated, reduced fat (2%) - nutritional information
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Milk, evaporated, reduced fat (2%)

🔥 92 Calories
💪 7.4g Protein
⚡ 11.2g Carbohydrates
🥑 2g Fat

At a glance

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

Category
Dairy
Milk, evaporated, reduced fat (2%)
Energy density
Moderate
92 kcal per 100g
Macro energy profile
Carb-led
32% Protein · 48% Carbohydrates · 19% Fat
Glycemic profile
Low GI
GI 30 · GL 3.34
Notable signals
High in vitamin B2High in calciumLow in fatLow in sodiumUSDA data

Nutritional Information

92
kcal/100g
Protein
7.4g
Carbohydrates
11.2g
Fat
2g
Glycemic Index:
30

About Milk, evaporated, reduced fat (2%)

Evaporated milk is a concentrated form of milk that has had about 60% of its water content removed through a gentle heating process. Originating in the mid-19th century, this shelf-stable dairy product was created to provide a nutritious and convenient alternative to fresh milk, especially in areas where refrigeration was unavailable. Reduced fat (2%) evaporated milk offers a creamy texture and rich flavor while significantly lowering the fat content compared to whole evaporated milk.

Nutritionally, reduced fat evaporated milk contains approximately 92 calories per 100 grams, with 7.4 grams of protein, 11.2 grams of carbohydrates, and 2.0 grams of fat. It serves as an excellent source of essential nutrients such as calcium, vitamin D, and riboflavin. This versatile ingredient can be used in various recipes, including soups, sauces, and desserts, allowing for a creamy consistency without the added calories from higher-fat dairy products.

Health Benefits

Supports muscle repair and growth due to high protein content.
Provides a good source of calcium, essential for bone health.
Rich in riboflavin, which aids in energy production.
Contains vitamin D, important for calcium absorption.
Low in fat, making it suitable for weight management.
Helps maintain hydration due to its liquid content.
Versatile ingredient for cooking and baking.
Contains phosphorus, which contributes to healthy bones and teeth.
May help in maintaining healthy blood pressure levels.
Provides essential nutrients with fewer calories compared to whole milk.

Recommended Food Pairings

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Evaporated milk and coffee - adds creaminess and richness to beverages.
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Evaporated milk and pumpkin puree - perfect for creamy pumpkin pie filling.
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Evaporated milk and macaroni - creates a delicious, creamy cheese sauce.
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Evaporated milk and oatmeal - enhances the creaminess and nutritional profile.
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Evaporated milk and smoothies - adds protein and creaminess without excess fat.

How to Consume

Serving size
150g (about 2/3 cup)
Frequency
2-3 times per week
  • •Use in baking to replace cream for lower fat options.
  • •Incorporate into soups for a creamy texture.
  • •Blend into smoothies for added protein and creaminess.
  • •Use as a coffee creamer for a richer flavor.
  • •Dilute with water for use in recipes requiring regular milk.

Selection & Storage

How to choose:

  • ✓Look for cans without dents or rust signs.
  • ✓Check the expiry date to ensure freshness.
  • ✓Choose products with minimal additives or preservatives.
  • ✓Select options that are labeled as 'reduced fat' for lower calorie content.
Storage
Store unopened cans in a cool, dry place. Once opened, refrigerate and consume within 4-5 days.
Shelf life
Storage duration is 1 year unopened, 4-5 days refrigerated after opening.

Warnings & Contraindications

  • ⚠️Individuals with lactose intolerance should avoid or limit consumption.
  • ⚠️People with milk allergies should not consume evaporated milk.
  • ⚠️Excessive consumption may lead to an increase in calorie intake.
  • ⚠️Avoid using evaporated milk in recipes that require fresh milk directly without adjustments.

Frequently Asked Questions

How many calories does Milk, evaporated, reduced fat (2%) have?

Milk, evaporated, reduced fat (2%) contains approximately 92 calories per 100 grams. It's a lower-calorie option compared to its full-fat counterpart, making it suitable for those who are monitoring their calorie intake.

Is Milk, evaporated, reduced fat (2%) healthy?

Yes, reduced fat evaporated milk is considered healthy as it provides essential nutrients such as protein, calcium, and vitamins while being lower in fat and calories. It can be a nutritious addition to a balanced diet.

How should Milk, evaporated, reduced fat (2%) be stored?

Unopened cans of reduced fat evaporated milk should be stored in a cool, dry place. Once opened, it should be refrigerated and consumed within 4-5 days to maintain freshness and quality.

What are the benefits of eating Milk, evaporated, reduced fat (2%)?

Benefits include its high protein content, which supports muscle growth and repair, its calcium and vitamin D for bone health, and its versatility as an ingredient in various dishes, from soups to desserts.

How much Milk, evaporated, reduced fat (2%) can I eat per day?

A recommended serving size is around 150 grams, which can be consumed 2-3 times per week as part of a balanced diet, ensuring you get adequate nutrients without excessive calorie intake.

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