Calories in Condensed Milk: Nutrition Facts & Serving Sizes
Per 1 cup (306g)
Per 100g
Source: USDA FoodData Central, SR Legacy, March 2026.
One fluid ounce of sweetened condensed milk (38g) contains 122.6 calories with 3g of protein, 20.8g of carbs, and 3.3g of fat. Per 100g, condensed milk provides 321 calories with 7.9g of protein, 54.4g of carbs, and 8.7g of fat. The sugar content is very high at 54.4g per 100g. Calcium is 284mg per 100g (about 28% daily value). Vitamin A provides 74mcg per 100g. A full cup (306g) has 982 calories and 166.5g of carbs. Sweetened condensed milk is whole milk with water removed and sugar added, resulting in a thick, sweet liquid used primarily in baking and desserts. It is extremely calorie-dense and high in sugar, making it a treat ingredient rather than a daily food.
Nutrition Highlights
Calories by Serving Size
| Serving | Cal | Protein | Carbs | Fat | Fiber |
|---|---|---|---|---|---|
| 1 fl oz (38g) | 122.6 | 3g | 20.8g | 3.3g | 0g |
| 1 cup (306g) | 982.3 | 24.2g | 166.5g | 26.6g | 0g |
| 100g | 321 | 7.9g | 54.4g | 8.7g | 0g |
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Full Nutrition Facts (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 321 | 16% |
| Protein | 7.9g | 16% |
| Total Fat | 8.7g | 11% |
| Saturated Fat | 5.5g | 28% |
| Total Carbohydrates | 54.4g | 20% |
| Dietary Fiber | 0g | |
| Sugars | 54.4g | 109% |
| Sodium | 127mg | 6% |
| Cholesterol | 34mg | 11% |
Vitamins & Minerals (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Saturated Fat | 5.5g | 2% |
| Cholesterol | 34mg | 11% |
| Calcium | 284mg | 22% |
| Iron | 0.2mg | 1% |
| Potassium | 371mg | 8% |
| Vitamin A | 74mcg | 8% |
| Vitamin C | 2.6mg | 3% |
| Vitamin D | 0.2mcg | 1% |
| Vitamin B6 | 0.1mg | 6% |
| Vitamin B12 | 0.4mcg | 17% |
| Magnesium | 26mg | 6% |
| Phosphorus | 253mg | 20% |
| Zinc | 0.9mg | 8% |
| Selenium | 14.8mcg | 27% |
| Folate | 11mcg | 3% |
| Thiamin (B1) | 0.1mg | 8% |
| Riboflavin (B2) | 0.4mg | 31% |
| Niacin (B3) | 0.2mg | 1% |
% Daily Values based on a 2,000 calorie diet (FDA reference).
Health Benefits of Condensed Milk
Sweetened condensed milk is primarily used as a baking and dessert ingredient rather than a standalone food with health benefits. However, it does provide meaningful nutrients from its milk base.
The calcium content at 284mg per 100g covers about 28% of the daily value, supporting bone density and muscle function. Protein at 7.9g per 100g is reasonable for the calorie content.
Vitamin A at 74mcg per 100g and vitamin B12 at 0.4mcg per 100g contribute to immune function and energy metabolism. Riboflavin at 0.4mg per 100g supports energy production from carbohydrates and fats.
The practical use of condensed milk is as a high-calorie sweetener in recipes like flan, tres leches cake, Vietnamese coffee, and various desserts. The fact that it contains milk protein and calcium gives it more nutritional value than pure sugar, but the 54.4g of sugar per 100g means it should be used in small amounts.
For anyone trying to gain weight in a bulk phase and struggling to hit calorie targets, condensed milk is an easy way to add dense calories to oatmeal, coffee, or smoothies. One tablespoon adds about 62 calories with 11.7g of sugar.
Dietary Considerations
Sweetened condensed milk is not keto-friendly at 54.4g carbs per 100g. It is not suitable for weight loss in any significant quantity due to the extreme sugar and calorie density. It is not vegan or dairy-free. It is gluten-free. The very high sugar content is a concern for blood sugar management, especially for anyone with insulin sensitivity or diabetes.
Daily Intake (100g)
100g of condensed milk provides 16% of a 2,000-calorie diet.
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Frequently Asked Questions
How many calories in condensed milk?
One fl oz serving (38g) of sweetened condensed milk contains about 122.6 calories. Per 100g, it contains 321 calories. A full cup (306g) has about 982 calories.
Is condensed milk good for weight loss?
No, condensed milk is not suitable for weight loss. At 321 cal/100g with 54.4g of sugar, it is extremely calorie-dense and high in simple sugars. Even small amounts add significant calories.
How much sugar is in condensed milk?
Condensed milk is extremely high in sugar at 54.4g per 100g. One fl oz serving (38g) contains 20.8g of sugar, almost entirely from added sugar mixed with natural milk sugars.
What is condensed milk used for?
Sweetened condensed milk is used in desserts like flan, tres leches cake, key lime pie, and Brazilian brigadeiro. It is also added to Vietnamese iced coffee, Thai tea, and various Asian desserts. It acts as both a sweetener and a creamy dairy component.
What is the difference between condensed milk and evaporated milk?
Condensed milk is sweetened with added sugar (54.4g of sugar per 100g), while evaporated milk has no added sugar. Evaporated milk is about 134 calories per 100g versus 321 calories for condensed milk. Evaporated milk can be substituted for regular milk in cooking and is significantly less sweet.
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