2 tbsp (30 ml) of sweetened condensed milk contains 130 calories. Sweetened condensed milk is a thick, syrupy milk product that has been sweetened and cooked to remove most of the water content. It is commonly used as an ingredient in desserts and sweets, such as candies, cakes, and pies.

Sweetened condensed milk is also a good source of calcium and vitamin D, with 2 tbsp providing roughly 10% of your daily value (DV) for calcium and 15% DV for vitamin D. However, it is also high in sugar and fat, with 2 tbsp containing 22 grams of sugar and 3.5 grams of saturated fat.

In this article, we'll explore the nutrition facts of condensed milk, its health benefits and drawbacks, and creative ways to use it in your recipes.

Sweet and Rich Milk Add-On for Your Desserts

Sweetened condensed milk is a popular ingredient used in many desserts and sweets. Its thick, syrupy texture and sweet flavor make it an ideal ingredient for making fudge, truffles, and custards. It can also be used as a topping for ice cream or fruit to add a rich and creamy flavor.

A Look into the Nutrition Facts of Condensed Milk

2 tbsp of sweetened condensed milk contain 130 calories, 22 grams of sugar, and 3.5 grams of saturated fat. It also provides roughly 10% of your daily value for calcium and 15% for vitamin D. However, it is important to keep in mind that the high sugar and fat content may outweigh the nutritional benefits.

Is Sweetened Condensed Milk Good for Your Health?

While sweetened condensed milk is a good source of calcium and vitamin D, its high sugar and fat content may have negative effects on your health if consumed in excess. To enjoy its rich and creamy flavor without harming your health, it is best to consume it in moderation and as an occasional treat rather than a regular part of your diet. If you are looking for a healthier alternative, you can try using low-fat or unsweetened condensed milk, or plant-based alternatives like coconut or almond milk.

The Right Amount to Use for Your Recipes

The right amount of sweetened condensed milk to use in your recipes will depend on the specific recipe and your personal taste preferences. As a general rule, 2 tbsp (30 ml) of sweetened condensed milk is a good starting point for most recipes. If you want a richer and sweeter flavor, you can add more according to your taste. It is important to keep in mind that the more sweetened condensed milk you use, the higher the calorie and sugar content of your recipe will be.

Does All Brands of Sweetened Condensed Milk Have the Same Calorie Count?

While most brands of sweetened condensed milk have a similar nutritional profile, the calorie count can vary slightly depending on the brand and type you buy. It is always best to check the nutritional information on the label to ensure you are getting the most accurate information for your recipes. If you are concerned about the calorie and sugar content of your recipes, you can try using low-fat or unsweetened condensed milk, or plant-based alternatives like coconut or almond milk.

Creative Ways to Use Sweetened Condensed Milk in Your Recipes

Use it as a base for creamy ice cream or custard. Add it to your morning coffee or tea for a sweet and creamy twist. Use it as a marinade for chicken or pork to add a sweet and savory flavor.

Sweetened Condensed Milk vs Regular Milk: Which is Healthier?

Sweetened condensed milk and regular milk are both dairy products, but they serve different purposes in cooking and have different nutritional profiles. Sweetened condensed milk is higher in calories, sugar, and fat than regular milk, and it is best used as an ingredient in dessert recipes to add a rich and sweet flavor. Regular milk, on the other hand, is better suited for drinking and is a good source of protein, calcium, and other essential nutrients.

Calorie-Wise Dessert Ideas with Sweetened Condensed Milk

Strawberry cheesecake bites: Mix 1 cup of graham cracker crumbs, 1/4 cup of melted butter, and 2 tbsp of sweetened condensed milk. Press the mixture into a mini muffin tin and bake for 5 minutes. In a separate bowl, mix together 8 oz of cream cheese, 1/4 cup of sugar, and 1 tsp of vanilla extract until smooth. Spoon the mixture into the muffin cups and top with sliced strawberries. Drizzle a small amount of sweetened condensed milk over the top and chill in the refrigerator for 30 minutes. Chocolate peanut butter fudge: Mix 1 cup of creamy peanut butter, 1/2 cup of melted coconut oil, 1/4 cup of cocoa powder, and 1/4 cup of sweetened condensed milk until smooth. Pour the mixture into a lined 8x8 inch pan and freeze for 30 minutes, or until firm. Cut into small squares and serve. Banana cream parfaits: In a mixing bowl, whisk together 1 can of sweetened condensed milk, 1/2 cup of milk, 1 packet of vanilla instant pudding, and 1 tsp of vanilla extract until smooth. In individual serving dishes, layer sliced bananas, pudding mixture, and whipped cream. Repeat until the dish is full, ending with a layer of whipped cream. Chill in the refrigerator for at least 2 hours before serving.

Tips for Reducing Calorie Content of Sweetened Condensed Milk

Use low-fat or unsweetened condensed milk as a substitute. Limit the amount of sweetened condensed milk you use in your recipes and add extra flavor with spices or extracts. Swap out sugar for natural sweeteners like stevia or honey to minimize the sugar content.

How to Incorporate Sweetened Condensed Milk into Your Low-Calorie Diet

Add a small amount of sweetened condensed milk to your morning coffee or tea instead of sugar. Use unsweetened condensed milk as a substitute for heavy cream in savory recipes. Make your own low-calorie ice cream by blending together frozen bananas, almond milk, and a small amount of sweetened condensed milk.