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Concentrated milk product, source of protein and calcium
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
2 tablespoon (medium) of Unsweetened condensed milk (30 g) has 40 calories. That works out to 134 calories per 100 g. It contains 3 g of carbs, 2 g of protein, 2.3 g of fat and 0 g of fiber. Its 60.9 mg of Phosphorus covers 9% of the Daily Value. Its glycemic index is 32 (low), so it raises blood sugar slowly.
Selected: 2 tablespoon (medium) · 30 g
40
KCAL / 30G
Carbs
3g
· 1% DV
Protein
2g
· 4% DV
Fat
2.3g
· 3% DV
Fiber
0g
· 0% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 29% · Protein 20% · Fat 51%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 40 kcal | |
| Total fat | 2.3 g | 3% |
| Saturated fat | 1.44 g | 7% |
| Trans fat | 0.09 g | |
| Sodium | 29 mg | 1% |
| Total carbohydrate | 3 g | 1% |
| Fiber | 0 g | 0% |
| Protein | 2 g | 4% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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| Serving | Amount | Calories |
|---|---|---|
| 2 tablespoon (medium) | 30 g | 40 kcal |
| 1 teaspoon (small) | 5 g | 7 kcal |
| 1 tablespoon (small) | 15 g | 20 kcal |
| 1 serving (medium) | 45 g | 60 kcal |
| 4 tablespoon (large) | 60 g | 80 kcal |
| 0.25 cup (quarter) | 60 g | 80 kcal |
| 100 g | 100 g | 134 kcal |
| ½ cup (half) | 120 g | 161 kcal |
| 1 cup (whole) | 240 g | 322 kcal |
Calculated from 134 calories per 100 g.
Unsweetened condensed milk is milk with some of its water removed, making it more concentrated than fresh milk. Unlike sweetened condensed milk, it has no added sugar and is used to add a milky flavor and body to recipes.
Yes, the terms usually refer to the same product: milk concentrated by removing water, with no sugar added. Recipes often call it evaporated milk, so check the package if a recipe specifies a particular product.
Sweetened condensed milk contains added sugar; unsweetened condensed milk does not. They are not interchangeable in equal amounts in most recipes, because the sweetness and consistency of the finished dish will change.
Yes, you can add unsweetened condensed milk to coffee. It makes the drink creamier and adds a concentrated milky taste, but it will not sweeten the coffee; add sweetener separately if you want it.
Yes, but it is more concentrated, so using it in the same amount can make a dish richer and thicker. For a closer match to regular milk, dilute it with water before adding it to drinks or recipes.
It can replace cream in some soups, sauces, and baked dishes, but the result will be less rich. It does not whip like whipping cream, so it will not work where a recipe needs whipped cream or a stable, airy topping.
You can use unsweetened condensed milk in creamy soups, sauces, casseroles, baked goods, and milk-based desserts. Its concentrated texture adds body, while its lack of added sugar makes it useful in savory recipes as well.
After opening, transfer unsweetened condensed milk to a covered container or seal its original package, then refrigerate it. Use a clean utensil each time and follow the package directions for how soon to use the leftovers.
Yes, but its texture may become grainy or separate after thawing. Thaw it in the refrigerator and stir or whisk it well before use; it may be less suitable for recipes that depend on a perfectly smooth texture.
Yes, adding water makes unsweetened condensed milk less concentrated and closer in texture to regular milk. Add the water gradually and adjust to taste, since the exact dilution needed can vary by product and intended use.
Vitamins
B2
0.09mg · 7% DV
B12
0.12µg · 5% DV
B5
0.21mg · 4% DV
Biotin
0.75µg · 3% DV
Minerals
Phosphorus
61mg · 9% DV
Calcium
78mg · 8% DV
Potassium ⭐
91mg · 3% DV
Iodine
3.6µg · 2% DV
Sodium
29mg · 1% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 40 calories in 2 tablespoon (medium) (30 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
Unsweetened condensed milk is made by removing some of the water from milk, leaving a thicker product with no added sugar. It still contains the milk’s natural lactose, so its flavour is gently sweet, rich and milky. It is less familiar in everyday cooking than sweetened condensed milk, but you can stir it into coffee or use it to add creaminess to desserts, soups and sauces.
It provides protein and calcium in a more concentrated form than regular milk; 100 g contains 6.8 g of protein and 134 kcal. Use a little at a time in drinks or recipes, and refrigerate any opened portion.
Medium
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
NOVA 3
Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Contains these allergens:
Vegan
— Not suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
SATURATED
1.44g
MONOUNSATURATED
0.63g
POLYUNSATURATED
0.07g
Omega 6:3 ratio 2.5:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.