Condensed Milk Nutrition Facts: Calories, Macros & Health Benefits
Summary: Condensed Milk contains 321 calories, 7.9g protein, 54.4g carbs, and 8.7g fat per 2 tablespoons (30g). It is a source of saturated fat, cholesterol, iron.
Nutrition Facts — 2 tablespoons (30g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 321 kcal | 16% |
| Protein | 7.9g | 16% |
| Carbohydrates | 54.4g | 20% |
| Total Fat | 8.7g | 11% |
| Sugar | 54.4g | -- |
| Saturated Fat | 5.5g | 28% |
| Cholesterol | 34.0mg | 11% |
| Sodium | 127.0mg | 6% |
| Potassium | 2.6mg | 0% |
| Calcium | 26.0mg | 2% |
| Iron | 371.0mg | 2061% |
| Magnesium | 0.94mg | 0% |
| Zinc | 253.0mg | 2300% |
| Vitamin C | 0.03mg | 0% |
| Vitamin A | 0.42mcg | 0% |
| Vitamin B6 | 0.21mg | 12% |
| Vitamin B12 | 0.05mcg | 2% |
| Folate | 11.0mcg | 3% |
| Vitamin E | 0.20mg | 1% |
| Vitamin K | 0.44mcg | 0% |
| Phosphorus | 74.0mg | 6% |
Is Condensed Milk Good for You?
Condensed Milk provides 321 calories per 2 tablespoons (30g) with 7.9g protein, 54.4g carbohydrates, and 8.7g fat. It is a source of saturated fat (28% dv), cholesterol (11% dv), iron (2061% dv).
Sweetened condensed milk is whole milk with water removed and sugar added, widely used in Indian desserts like kheer, barfi, and fudge.
Key Health Benefits of Condensed Milk
- Saturated Fat (28% DV): Supports balanced nutrition when included as part of your daily meals.
- Cholesterol (11% DV): Supports balanced nutrition when included as part of your daily meals.
- Iron (2061% DV): Supports balanced nutrition when included as part of your daily meals.
- Zinc (2300% DV): Supports balanced nutrition when included as part of your daily meals.
- Vitamin B6 (12% DV): Supports balanced nutrition when included as part of your daily meals.
- Protein: Provides 7.9g protein per serving to support satiety and muscle maintenance.
How to Track Condensed Milk Nutrition with Gram
Use Gram to log condensed milk and see calories, macros, and micronutrients in context. You can search by name or use AI food scanning to track meals quickly.
Frequently Asked Questions
How many calories are in condensed milk?
Condensed Milk contains 321 calories per 2 tablespoons (30g).
How much protein is in condensed milk?
Condensed Milk provides 7.9g of protein per 2 tablespoons (30g).
How many carbs are in condensed milk?
Condensed Milk has 54.4g of carbohydrates per 2 tablespoons (30g).
Is condensed milk good for tracking nutrition?
Yes. Condensed Milk can be logged by calories, macros, and micronutrients in the Gram app.
How should I use condensed milk in a meal plan?
Use Condensed Milk as part of a balanced meal and compare the protein, carbs, and fat values to your daily targets.
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Nutrition data sourced from USDA FoodData Central. Track condensed milk and thousands of other foods with the Gram app.