How Many Calories in Condensed Milk? Nutrition Facts & Macros
100 grams of condensed milk has 321 calories
Protein 7.9g · Carbs 54.4g · Fat 8.7g
Sweetened condensed milk packs 321 calories per 100g — it's milk with about 60% of the water removed and sugar added. High in carbs (54.4g, almost all sugar) with moderate fat (8.7g) and protein (7.9g). Rich in calcium (284mg, 28% DV). Used in desserts, coffee, and baking worldwide. A little goes a long way — one tablespoon (20g) has 64 calories.
1343 kJ · per 100g · Water: 27.16 g
Calorie Calculator: Condensed Milk
100 g Condensed Milk contains 321 kcal
Calories by Portion Size
| Portion | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 1 tablespoon (20g) | 64 kcal | 1.6g | 10.9g | 1.7g |
| 1 can (397g) | 1274 kcal | 31.4g | 216g | 34.5g |
| 100 grams | 321 kcal | 7.9g | 54.4g | 8.7g |
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Condensed Milk — Nutrition Facts
| Condensed Milk | per 100g |
|---|---|
| Calories | 321 kcal |
| Protein | 7.91 g |
| Fat | 8.7 g |
| Carbs | 54.4 g |
| Fiber | 0 g |
| Sugar | 54.4 g |
| Sodium | 127 mg |
| Potassium | 371 mg |
| Magnesium | 26 mg |
| Phosphorus | 253 mg |
| Vitamin C | 2.6 mg |
| Vitamin B6 | 0.051 mg |
| Folate | 11 mcg |
| Water | 27.16 g |
Source: USDA FoodData Central (FDC ID: 171275) · Data verified April 2026
Variations
In coffee (Vietnamese style)
Vietnamese iced coffee (cà phê sữa đá) uses 2-3 tablespoons (40-60g) of sweetened condensed milk mixed with strong drip coffee and ice. Total: 130-195 kcal from the milk alone. The thick, sweet milk balances the bitter, strong Vietnamese coffee. Popular worldwide as a dessert coffee. For a lighter version: use 1 tablespoon (64 kcal) and add regular milk.
Dulce de leche (caramelized)
Boil a sealed can of condensed milk in water for 2-3 hours (or bake opened in the oven at 200°C for 2 hours) — the Maillard reaction turns it into dulce de leche (caramel spread). Calories stay the same (~321 kcal per 100g) since no ingredients are added — it's just a color and flavor change. Used as a spread, filling, or topping. Popular in Latin America. Safety: always submerge the can fully in water when boiling.
In desserts (key lime pie, fudge)
Condensed milk is a key ingredient in many desserts: key lime pie (one can per pie = ~1275 kcal from milk alone), fudge (combined with chocolate), tres leches cake, caramel flan, and banoffee pie. It acts as both sweetener and thickener — replacing both sugar and cream in recipes. Most desserts use half to one full can (200-397g). When tracking calories: a 1/8 slice of key lime pie has about 160 kcal from condensed milk.
Dietary Perspectives
For Weight Loss
Condensed milk is one of the most calorie-dense dairy products (321 kcal per 100g) with almost all carbs from sugar. For weight loss: avoid it as a regular sweetener. If using in recipes, measure carefully — one tablespoon (20g, 64 kcal) instead of pouring freely. Better alternatives for coffee: regular milk (42 kcal per 100ml), almond milk (13 kcal), or a small amount of heavy cream (less sugar). If making desserts, consider using evaporated milk + sweetener instead.
For Athletic Performance
Condensed milk is a quick energy source (54.4g sugar per 100g) — useful for endurance athletes during or after long training. One tablespoon provides 11g fast-acting sugar. Good calcium (284mg) for bone health. Can be squeezed from a tube or small packet during cycling as a portable energy gel alternative. For recovery: mix with protein powder for a calorie-dense shake. Not ideal for everyday use due to the high sugar content.
For Keto
Condensed milk is NOT keto-compatible — 54.4g carbs per 100g (all sugar). Even one tablespoon has 11g sugar, which can kick you out of ketosis. Keto alternatives: heavy cream + liquid stevia for sweetening coffee, coconut cream, or commercial sugar-free condensed milk substitutes. For baking: mix cream cheese with erythritol for a similar texture without the carbs.
Frequently Asked Questions
How many calories are in condensed milk?
100g of sweetened condensed milk has 321 calories — 54.4g carbs (all sugar), 8.7g fat, 7.9g protein. One tablespoon (20g) has about 64 calories with 11g sugar. One can (397g) has 1,275 calories. It's calorie-dense because the water has been removed and sugar added — essentially concentrated sweetened milk.
Is condensed milk healthy?
It's very high in sugar (54.4g per 100g) and calories, so it's not a health food. However, it provides good calcium (284mg, 28% DV), phosphorus (253mg), potassium (371mg), and B vitamins. Use it sparingly as a sweetener or ingredient — a tablespoon in coffee is fine, but drinking it straight or using large amounts adds a lot of sugar quickly.
What's the difference between condensed and evaporated milk?
Condensed milk is sweetened (54g sugar per 100g, 321 kcal). Evaporated milk is unsweetened (134 kcal, 10g sugar per 100g). Both have about 60% of water removed. Condensed milk is thick, sweet, and syrupy — used in desserts. Evaporated milk is thinner, unsweetened — used as a cream substitute in cooking. They are NOT interchangeable in recipes.
Can you make condensed milk at home?
Yes: simmer 2 cups of whole milk with ⅔ cup sugar on low heat for 1-2 hours until reduced by half. Stir regularly to prevent scorching. The result is about the same nutritionally — roughly 320 kcal per 100g. Homemade is slightly less sweet than store-bought. Cool completely before using. Keeps 2 weeks refrigerated.
Is condensed milk good for keto?
No — 54.4g carbs per 100g (all sugar) makes it one of the worst dairy products for keto. Even one tablespoon (20g) has 11g sugar. For keto alternatives: use heavy cream (3g carbs per 100g), coconut cream, or sugar-free condensed milk substitutes.
How long does condensed milk last?
Unopened: 1-2 years (check best-by date). After opening: transfer to an airtight container, refrigerate, use within 2 weeks. It darkens over time (Maillard reaction) but is still safe. Don't freeze in the can. Signs of spoilage: off smell, mold, or separation that doesn't mix back.
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