1 Serving (20.0 Ml) Condensed Milk is a popular ingredient in many recipes, from desserts to coffee drinks. It is also an excellent source of calcium and protein. However, it is essential to consume this sweet treat in moderation, as it is high in calories. One serving of 20 ml contains around 64 calories.

Condensed milk is made by evaporating milk and adding sugar to create a thick, creamy consistency. It has a caramel color and a sweet taste, making it a popular ingredient in desserts such as fudge, ice cream, and caramel sauce.

In this article, we'll explore the nutritional information of condensed milk, its benefits, its use in baking, and some healthy alternatives for those who want to reduce their sugar intake.

What is Condensed Milk?

Condensed milk is a sweet, thick syrup made by evaporating most of the water from regular milk and adding sugar. The result is a creamy, golden-colored liquid with a caramelized flavor. It is a popular ingredient in baking recipes and desserts, such as cakes, pies, and fudge. It can also be used in coffee and tea drinks, as a sweetener and a creamer. Because it is so rich and sweet, it is important to use condensed milk in moderation and as part of a balanced diet.

Condensed Milk Nutritional Information

One serving of 20 ml of condensed milk contains approximately 64 calories, 1.7 grams of fat, and 10.5 grams of sugar. It is also an excellent source of calcium and protein, with one serving providing around 8% of the recommended daily intake of calcium and 2 grams of protein. However, due to its high sugar and calorie content, it should be consumed in moderation as part of a healthy, balanced diet.

Condensed Milk and Weight Loss

Because condensed milk is high in sugar and calories, it is not recommended for those trying to lose weight. If you are looking to reduce your sugar intake and lose weight, it is best to avoid or limit your consumption of condensed milk and choose healthier alternatives. Try using natural sweeteners such as honey or maple syrup, or low-fat milk or milk alternatives.

Benefits of Condensed Milk

While condensed milk is high in sugar and calories, it does offer some nutritional benefits. It is an excellent source of calcium and protein, which are essential for strong bones and muscles. It is also a rich source of vitamin D and B12, which are important for overall health. However, it is important to consume condensed milk in moderation, as excessive consumption can lead to weight gain and other health issues.

Condensed Milk in Desserts

Condensed milk is a popular ingredient in many dessert recipes, such as fudge, ice cream, and caramel sauce. Its sweet, creamy flavor and thick consistency make it ideal for creating rich and decadent desserts. However, it is important to use condensed milk in moderation, as its high sugar and calorie content can contribute to weight gain and other health issues.

Condensed Milk in Coffee

Condensed milk is a popular ingredient in coffee drinks, such as Vietnamese iced coffee. Its sweet, creamy flavor and thick consistency make it an excellent substitute for regular cream and sugar. However, be mindful of its high sugar and calorie content, and use it in moderation as part of a balanced diet.

Healthy Alternatives to Condensed Milk

If you are looking for a healthier alternative to condensed milk, try using natural sweeteners such as honey or maple syrup. You can also use low-fat milk or milk alternatives, such as almond milk, oat milk, or soy milk. These alternatives offer a lower calorie and sugar content, while still providing the creamy texture and flavor that condensed milk provides.

Condensed Milk in Baking Recipes

Condensed milk is a popular ingredient in baking recipes, such as cakes, pies, and fudge. Its sweet, creamy taste and thick consistency make it ideal for creating rich and decadent desserts. However, it is important to use it in moderation, as its high sugar and calorie content can contribute to weight gain and other health issues.

Condensed Milk in Smoothies

Condensed milk can be used as an ingredient in smoothies to add a creamy, sweet taste. However, be mindful of its high sugar and calorie content, and use it in moderation as part of a balanced smoothie. Try using low-fat milk or milk alternatives, such as almond milk, oat milk, or soy milk, to reduce the calorie and sugar content while still creating a smooth and creamy consistency.

Condensed Milk Shelf Life

Condensed milk has a long shelf life and can be stored unopened in a cool, dry place for up to one year. Once opened, it should be refrigerated and consumed within one to two weeks. Be sure to check the expiration date and follow storage guidelines carefully to ensure the quality and safety of your condensed milk.