A single serving size of condensed milk sweetened contains approximately 130 calories. This thick and creamy milk is used in a variety of cooking and baking recipes across the globe. Whether you're looking to indulge in a sweet treat or whip up some homemade ice cream, condensed milk is a versatile ingredient that can transform any dish. Below, we'll dive deeper into the nutritional information, uses, and history of sweetened condensed milk.

One serving of sweetened condensed milk contains 6 grams of fat, 20 grams of carbohydrates, and 3 grams of protein. It's important to note that sweetened condensed milk is high in sugar, with 19 grams per serving. While this ingredient can add a delectable sweetness to your dishes, it's best used in moderation for those watching their sugar intake.

When considering the vitamins and minerals found in sweetened condensed milk, the ingredient offers small amounts of calcium and iron. However, it's best to look for alternative sources of these nutrients in your diet, as the sugar and fat content in condensed milk can outweigh the benefits of these small doses of vitamins and minerals.

Caloric Content of Sweetened Condensed Milk

As noted earlier, a single serving of sweetened condensed milk contains approximately 130 calories. This equates to roughly 6.5% of your daily recommended intake of calories if following a 2,000 calorie diet. It's important to keep this in mind when incorporating condensed milk into recipes, as it can quickly add up in terms of caloric intake. To reduce the caloric content of your dishes, consider using alternative ingredients such as unsweetened condensed milk, low-fat milk, or milk substitutes such as almond or coconut milk.

Sugar Content of Sweetened Condensed Milk

As previously mentioned, sweetened condensed milk is high in sugar content. With 19 grams of sugar per serving size, it's important to use this ingredient in moderation for those watching their sugar intake. To reduce the amount of sugar in your dishes, consider using alternative sweeteners such as honey, maple syrup, or agave nectar. Alternatively, you can use unsweetened condensed milk as a lower sugar alternative.

Fat Content of Sweetened Condensed Milk

A single serving size of condensed milk sweetened contains approximately 6 grams of fat. Of this, 4 grams come from saturated fats. It's crucial to be mindful of your saturated fat intake, as too much can have negative impacts on your health. Consider using reduced-fat or fat-free milk alternatives such as skim milk or almond milk to reduce the fat content in your recipes while still achieving a similar flavor profile.

Carbohydrate Content of Sweetened Condensed Milk

With 20 grams of carbohydrates per serving, sweetened condensed milk can add a significant amount of carbs to your dishes. This makes it important to again use this ingredient in moderation, particularly for those following a low-carb diet. Consider using alternative milk sources such as unsweetened condensed milk or milk substitutes such as almond or coconut milk, which typically have lower carbohydrate content than their sweetened condensed milk counterpart.

Protein Content of Sweetened Condensed Milk

While not particularly high in protein, sweetened condensed milk still offers 3 grams of protein per serving size. This makes it a suitable ingredient to add to protein shakes or smoothies to create a more substantial meal replacement or post-workout snack. To further boost the protein content of your dishes, consider incorporating more high-protein ingredients such as nuts, seeds, tofu, or meat alternatives.

Vitamin and Mineral Content of Sweetened Condensed Milk

While sweetened condensed milk does offer small amounts of calcium and iron, it's not advised to rely on this ingredient as a primary source of these important minerals. For those looking to boost their intake of calcium and iron, consider incorporating more calcium-rich foods such as dairy products, leafy greens, or fortified plant-based milk. As for iron, look towards incorporating more red meat, poultry, or plant-based sources such as beans or tofu into your diet.

Uses of Sweetened Condensed Milk in Cooking and Baking

Sweetened condensed milk is a versatile ingredient, commonly used across a variety of cultures and cuisines. It's often used in baking recipes such as fudge, caramel, and slice bars to provide a sweet and creamy texture. Additionally, sweetened condensed milk can be used in drinks such as Vietnamese coffee or Indian chai tea to add a rich and indulgent flavor. Consider using sweetened condensed milk in place of regular milk in your baking recipes for a richer and creamier end product.

Alternatives to Sweetened Condensed Milk

For those looking to reduce the sugar content in their dishes, unsweetened condensed milk is a great alternative to sweetened condensed milk. Additionally, low-fat milk or milk substitutes such as almond or coconut milk can be used in place of sweetened condensed milk to reduce the fat content in your dishes. Alternative sweeteners such as honey, maple syrup, or agave nectar can be used to add sweetness to your dishes without the added sugar content found in sweetened condensed milk.

Storage and Shelf Life of Sweetened Condensed Milk

Sweetened condensed milk can typically last 6-12 months when unopened and stored in a cool, dry place. Once opened, it's crucial to transfer the contents to an airtight container and refrigerate immediately. Doing so can help extend the shelf life of the product. Keep in mind that once opened, sweetened condensed milk typically lasts around 7-10 days in the refrigerator.

History and Origin of Sweetened Condensed Milk

In the early 19th century, sweetened condensed milk was created as a way to provide a long-lasting, shelf-stable milk for soldiers and other individuals without easy access to fresh dairy products. The invention is often credited to Gail Borden, a food manufacturer and inventor from the United States. Today, sweetened condensed milk is widely used across the globe in a variety of different dishes and recipes.