Evaporated milk calories come to 338 for 1 cup (252 g) of canned whole evaporated milk, or 134 per 100 g. Half of those calories come from fat, so the version you buy matters more than you might expect: the fat-free can drops a cup to 200 calories and keeps the protein.
338kcal
1 cup · 252 g, canned, whole
20%protein
17.2 gProtein
25 gCarbs
19.1 gFat
How to burn off 338 kcal
—Walking, brisk
—Jogging
—Cycling, moderate
—Swimming
Skip the math. BodyPal counts these calories from your steps and workouts automatically.
Nutrition facts
Canned, whole · per 252 g
Calories
338 kcal
Protein
17.2 g
Carbohydrate
25 g
Fat
19.1 g
Saturated fat
11.6 g
Cholesterol
73 mg
Sodium
267 mg
Potassium
764 mg
Iron
0.5 mg
Source: USDA FoodData Central
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Verified nutrition data
Numbers on this page come from USDA FoodData Central, the U.S. Department of Agriculture’s food composition database, and from manufacturer labels where a branded product is named. Last verified September 2026. How we verify our data →
Evaporated milk: calories, protein and sodium by serving
Percent of daily value uses the FDA reference of 2,000 kcal a day.
Serving
kcal
Protein
Carbs
Fat
Sodium
% DV kcal
1 cup (252 g)
338
17.2 g
25.3 g
19.1 g
267 mg
17%
Half cup (126 g)
169
8.6 g
12.7 g
9.5 g
134 mg
8%
Fat free (256 g)
200
19.3 g
29.1 g
0.5 g
294 mg
10%
Whole can (369 g)
494
25.1 g
37 g
27.9 g
391 mg
25%
3 × 1 cup (252 g)
1,013
51.5 g
801 mg
5 × 1 cup (252 g)
1,688
85.8 g
1,336 mg
A whole can is a 494-calorie ingredient
The standard serving is 1 cup (252 g) at 338 calories, 17% of the daily value. A half cup (126 g) drops to 169 calories, which is closer to what a single bowl of soup or a few cups of coffee will actually take. Open a whole can (369 g) and you are holding 494 calories, a quarter of the daily value at 25%.
Evaporated milk usually goes into recipes rather than a glass, so the total spreads across the dish. Pour two cups (504 g) into a casserole or a pie and the milk alone brings 675 calories. Three cups (756 g) reach 1,013, and five cups (1,260 g) hit 1,688. Divide by the number of slices or bowls to see what lands on your plate.
The practical habit is to measure the milk instead of emptying the can by reflex. A whole can carries nearly three times the calories of a half cup. If a recipe only needs part of it, the leftover milk is calories you can save for another meal.
Half the calories come from fat
Fat supplies 50% of the calories in whole evaporated milk, carbs 30% and protein 20%. Per 100 g that works out to 7.6 g fat, 10 g carbs and 6.8 g protein. Cooking off the water concentrates everything, so it reads like ordinary milk turned up.
Most of that fat is saturated: 4.6 g of the 7.6 g per 100 g. A full cup carries 19.1 g of fat against a daily value of 78 g, and a whole can carries 27.9 g. Fiber is 0, as with any dairy product.
Protein is the upside. A cup gives 17.2 g, 34% of the daily value of 50 g, and a whole can gives 25.1 g, or 50%. Even a half cup adds 8.6 g. For a pantry staple that lives in the baking aisle, that is a real protein contribution.
Fat-free evaporated milk cuts a cup to 200
The fat-free version (256 g per cup) comes in at 200 calories, 10% of the daily value, against 338 for whole. Fat falls from 19.1 g to 0.5 g. That swap moves the total more than trimming your portion does.
You do not give up protein to get there. The fat-free cup holds 19.3 g, 39% of the daily value, versus 17.2 g in the whole cup. The tradeoff is small: carbs and sugars rise to 29.1 g, and sodium edges up to 294 mg, 13% of the daily value.
If a recipe depends on richness, such as a custard or a thick cream sauce, the whole can gives a fuller texture. For coffee, soups, mashed potatoes and oatmeal, the fat-free can is an easy trade that most people will not notice in the finished dish.
Sugar is all milk sugar, and sodium stays moderate
Every gram of carbohydrate in this USDA row counts as sugar: 10 g per 100 g and 25.3 g per cup. This is the unsweetened can. Sweetened condensed milk is the one with sugar added, at 54.4 g carbs per 100 g, so check the label before you grab the wrong can.
Sodium is 106 mg per 100 g. A cup brings 267 mg, 12% of the 2300 mg daily value, and a whole can brings 391 mg, or 17%. Cholesterol is 29 mg per 100 g against a daily value of 300 mg, and potassium is 303 mg per 100 g. None of these rows is extreme for a dairy ingredient.
In a day of eating, treat evaporated milk as a concentrated dairy ingredient rather than a drink. If you watch fat, use a half cup to make soup or coffee creamy and pair it with vegetables or lean protein. BodyPal can log it from a photo of your bowl or mug.
How does evaporated milk compare?
Here is how evaporated milk compares with sweetened condensed milk, queso fresco and shredded cheese, per 100 g and per usual serving.
Verdict: For lighter cooking, evaporated milk at 134 calories per 100 g beats sweetened condensed milk at 321, which carries 2.4 times the calories and 54.4 g of carbs. For protein per bite, shredded cheese wins at 23.6 g per 100 g, but it brings 682 mg of sodium against 106 mg for evaporated milk.
Most popular evaporated milk brands in the United States
A cup of whole evaporated milk (252 g) is 338 calories, and half a cup is 169. Per 100 g it is 134 calories.
Is evaporated milk good for weight loss?
A cup carries 338 calories, 17.2 g protein, 25.3 g carbs and 19.1 g fat. The fat free version is 200 calories per cup (256 g) with 19.3 g protein and 0.5 g fat.
What is the difference between evaporated milk and sweetened condensed milk?
Evaporated milk is unsweetened, with 134 calories and 10 g sugar per 100 g that all comes from the milk itself. Sweetened condensed milk has sugar added on top of the milk sugars.
How much protein is in evaporated milk?
6.8 g per 100 g, or 17.2 g in a cup (252 g). Fat free evaporated milk has slightly more, 7.6 g per 100 g.
Is evaporated milk fattening?
Whole evaporated milk has 134 calories per 100 g, and 50% of them come from fat. A whole can is 494 calories, so it adds up fast if you use it freely. Measured portions or the fat-free version keep it manageable.
How much fat does evaporated milk have?
Whole evaporated milk has 7.6 g of fat per 100 g, 4.6 g of it saturated. A cup holds 19.1 g and a whole can holds 27.9 g. The fat-free version cuts a cup to 0.5 g.
Does evaporated milk have carbs?
Yes. Evaporated milk has 10 g of carbs per 100 g and 25.3 g per cup, all of it counted as sugars. Carbs supply 30% of its calories, and it has 0 g of fiber.
What are the nutrition facts for evaporated milk?
Per 100 g, whole evaporated milk has 134 calories, 6.8 g protein, 10 g carbs, 7.6 g fat, 106 mg sodium, 29 mg cholesterol and 303 mg potassium. A cup is 338 calories with 17.2 g protein.
How many calories are in fat-free evaporated milk?
A cup of fat-free evaporated milk (256 g) has 200 calories, compared with 338 for whole. It carries 0.5 g of fat, 19.3 g of protein and 29.1 g of carbs.
