Are you looking for a low-calorie option for your dairy intake? Look no further than 100 ml of 2% fat evaporated milk (diluted), which only contains 50 calories. Not only is it a healthier choice, but it is also versatile in cooking and has several nutritional benefits.

Evaporated milk is a concentrated version of regular milk, with the water content removed. This makes it a great source of protein, calcium, and vitamins, without the added sugars or fats often found in other dairy products. It also has a longer shelf life, making it a convenient choice for pantry storage.

In this article, we'll explore various advantages and strategies for using evaporated milk in cooking, as well as other alternative uses and comparisons to other dairy products.

Low-Calorie Option for Dairy

Evaporated milk is a great alternative to regular milk if you're looking to cut down on calories. With only 50 calories per 100 ml, it's a low-calorie option that still provides the same nutritional benefits as regular milk. You can use evaporated milk in your coffee, tea, or cereal, or as an ingredient in your favorite dishes for a healthier, lower-calorie alternative to heavy cream.

Calorie Count of Evaporated Milk

Evaporated milk is a low-calorie dairy option, with only 50 calories per 100 ml. This is due to the water content being removed, leaving a more concentrated mixture of protein, calcium, and vitamins. In comparison, regular milk contains around 70-80 calories per 100 ml, while heavy cream can have over 300 calories per 100 ml. Using evaporated milk as a substitute can help you reduce your overall calorie intake without sacrificing taste or nutrition.

How to Use Evaporated Milk in Cooking

Evaporated milk is a versatile ingredient that can be used in a variety of sweet and savory dishes. It can be used to make custards, puddings, and ice cream, or as a substitute for heavy cream in soups, sauces, and casseroles. You can also use evaporated milk in your coffee or tea as a creamy substitute for regular milk. When using it in cooking, be sure to dilute it with an equal amount of water to achieve the same consistency as regular milk.

Advantages of Using Evaporated Milk

Using evaporated milk in your cooking has several advantages. As a low-fat, low-calorie option, it can help you maintain a healthy diet without sacrificing taste. It also has a longer shelf life than regular milk, making it a convenient choice for pantry storage. Additionally, evaporated milk is an excellent source of protein, calcium, and vitamins, making it a nutritious choice for your diet.

Diluting Evaporated Milk

When using evaporated milk in cooking, it's important to remember to dilute it with an equal amount of water. This will help you achieve the same consistency as regular milk, while also reducing the calorie and fat content. For example, if a recipe calls for 1 cup of milk, you can use 1/2 cup of evaporated milk and 1/2 cup of water instead. This will give you the same amount of liquid as regular milk, but with a lower calorie count.

Alternative Uses for Evaporated Milk

Evaporated milk can also be used for several alternative purposes outside of cooking. It can be added to your bath for a luxurious, moisturizing soak, or used as a hair conditioner to add shine and softness to your locks. You can also use evaporated milk as a substitute for creamer in your coffee or tea, or mix it with water to create a low-calorie, protein-rich drink to supplement your diet.

Nutritional Benefits of Evaporated Milk

Evaporated milk is a great source of protein, calcium, and vitamins. One 100 ml serving of 2% fat evaporated milk (diluted) contains around 3.5 grams of protein and 15% of your daily recommended value of calcium. It is also low in fat and calories, making it a healthy choice for those looking to maintain a balanced diet.

Comparison to Other Dairy Products

When compared to other dairy products, evaporated milk comes out on top in terms of nutritional value and calorie count. Regular milk contains more calories and fat, while heavy cream contains even more calories and fat than both. Using evaporated milk as a substitute in your recipes can help you reduce your overall calorie and fat intake, without sacrificing taste or nutrition.

Storage and Shelf Life

Evaporated milk has a longer shelf life than regular milk, making it a great option for pantry storage. Unopened cans can last up to a year, while opened cans should be stored in the refrigerator and used within 3-4 days. When using evaporated milk in your cooking, be sure to check the expiration date and use it before it goes bad.

Choosing the Right Type of Evaporated Milk

When choosing evaporated milk, be sure to check the label for the fat content. 2% fat evaporated milk is a great low-fat option, but if you're looking for even lower calorie options, you can opt for skim or fat-free evaporated milk. You should also check the expiration date and storage instructions to ensure that you're choosing a product that will last and stay fresh for longer.