Group · Dairy
Sweetened condensed milk
Sweetened condensed milk is a dairy product made by evaporating some of the water from milk and then adding a large amount of sugar. The result is a thick, creamy, coating texture with a very sweet, caramelised flavour. It is sold in tubes, tins or jars, and is used mainly in baking and desserts. In terms of nutrition facts, it provides around 327 kcal per 100 g, with 56.5 g of carbohydrates (mostly sugar), 7.54 g of protein and 7.87 g of fat. Its richness in calcium and milk protein is a reminder of its origins, but its sugar density makes it a product to enjoy occasionally, in small amounts, within a balanced diet.
Macronutrient breakdown
Nutrition table per 100 g
| Calories | 327 kcal |
| Kilojoules | 1380 kJ |
| Protein | 7,6 g |
| Carbohydrate | 56,5 g |
| Fat | 7,9 g |
Micronutrients per 100 g
All measured nutrients, ranked by share of the daily reference intake.
- Calcium290 mg36 %
- Phosphorus253 mg36 %
- Vitamin B20,42 mg30 %
- Iodine28 µg19 %
- Potassium371 mg19 %
- Vitamin B120,44 µg18 %
- Vitamin B50,75 mg13 %
- Zinc0,96 mg10 %
See the other 13 nutrients
- Vitamin A74,2 µg9 %
- Vitamin B10,09 mg8 %
- Magnesium25,2 mg7 %
- Vitamin B911 µg6 %
- Vitamin D0,2 µg4 %
- Vitamin B60,05 mg4 %
- Vitamin C2,6 mg3 %
- Iron0,19 mg1 %
- Vitamin E0,16 mg1 %
- Vitamin B30,21 mg1 %
- Copper0,01 mg1 %
- Vitamin K10,6 µg1 %
- Manganese0,01 mg0 %
Anses Ciqual 2025. Source: Anses, 2025, Ciqual food composition table
Tips
The most important thing to remember with sweetened condensed milk is its high calorie density and high sugar content. At 327 kcal per 100 g, a tablespoon (about 20 g) already provides nearly 65 kcal. It is therefore a treat product, to be measured rather than ladled.
How to use sweetened condensed milk?
- Drizzled over pancakes, waffles or a bowl of fresh fruit.
- As a base for desserts: flans, cakes, milk jam (dulce de leche), tarts.
- In coffee or certain hot drinks, in place of sugar and milk.
- Spooned over a bowl of fromage blanc or yoghurt to add an indulgent touch.
As for storage, an unopened tin keeps for a long time at room temperature. Once opened, put it in the fridge, well sealed, and use it within a few days. Its thick texture makes it a handy ingredient for batch cooking desserts prepared in advance.
Which nutrients? Sweetened condensed milk retains some of the milk protein and calcium of milk. But its glycaemic index is high because of the added sucrose, and it contains no fibre. If you are watching your waistline, keep it for occasional treats and favour lighter dairy products day to day, such as 0% fromage blanc or plain yoghurt. You will find the full nutritional details of dairy products in the Dairy products family.
And for active people? Its concentration of fast carbohydrates can help out with an immediate energy boost, for example during a long effort. But for recovery, it is better to pair it with a real source of protein: think of a balanced protein snack rather than condensed milk alone. When you are trying to gain mass, a small touch can easily increase the calorie content of a snack.
Points to watch: rich in sugars and high in calories, sweetened condensed milk should be enjoyed in moderation. To compare its calories with those of other foods, see the calorie table. Treat it as an occasional indulgence, without making it a daily habit.