How Many Calories Are in a Can of Sweetened Condensed Milk? A Full Nutritional Breakdown

December 25, 2025 •

4 min read

A typical 14-ounce can of sweetened condensed milk contains over 1,200 calories, a fact that surprises many. This rich, sugary dairy product is a staple in countless desserts, and understanding precisely how many calories are in a can of sweetened condensed milk is essential for any baker or mindful consumer.

Quick Summary

A standard can of sweetened condensed milk packs a high-calorie count, mainly from its significant sugar and milk fat content. Figures differ by can size and brand, but it is a highly concentrated and energy-dense product.

Key Points

High-Calorie Content: A typical 14-ounce (396g) can of sweetened condensed milk contains approximately 1,300 calories.
Mostly Sugar and Fat: The majority of the calories are derived from its high sugar content (40-45% by weight) and concentrated milk fat.
Concentrated Product: It's made by removing most of the water from milk, making it a very energy-dense ingredient.
Different from Evaporated Milk: The key difference is the added sugar; unsweetened evaporated milk is significantly lower in calories and sugar.
Best in Moderation: Given its high sugar and calorie density, it should be consumed sparingly or in small portions as a dessert ingredient.
Contains Nutrients Too: Despite the high sugar, it retains some nutrients from the milk, such as calcium and protein.

The Calorie Count: A Breakdown of a 14-Ounce Can

To understand the total calories, it's easiest to look at the per-serving data and scale it up to the entire can. Most major brands, such as Eagle Brand and Carnation, offer a 14-ounce (396-gram) can. A standard serving size is 2 tablespoons (39 grams).

According to nutritional data from popular brands, a 2-tablespoon serving generally contains around 130 calories. Since there are approximately 10 servings per can, the total caloric content is approximately 1,300 calories. The majority of these calories come from carbohydrates, specifically added sugars, and fat.

Nutritional Composition per 14-ounce (396g) Can

Using the data from a 2-tablespoon (39g) serving of Eagle Brand Sweetened Condensed Milk:

Total Calories: ~1,300 kcal
Carbohydrates: ~220g (includes ~180g added sugars)
Fat: ~30g
Protein: ~30g

These numbers illustrate just how energy-dense this product is. The concentration of milk solids and the high sugar content are the primary drivers of its caloric load.

Why is Sweetened Condensed Milk So High in Calories?

The creation of sweetened condensed milk is a two-step process that accounts for its high caloric density. First, up to 60% of the water content is removed from whole milk through evaporation. This step concentrates the natural calories and nutrients found in milk. Second, a significant amount of sugar is added—often making up 40% to 45% of the product by weight. The sugar serves two purposes: it adds sweetness and acts as a preservative, eliminating the need for refrigeration until the can is opened. This process results in a thick, shelf-stable, and incredibly sweet product that is far more calorie-dense than regular milk.

Comparing Sweetened Condensed Milk to Alternatives

Understanding how sweetened condensed milk stacks up against similar products can help you make informed choices for your recipes and health goals. Here's a comparison of nutritional content per 100 grams:


Ingredient	Calories (approx)	Total Sugars (approx)	Fat (approx)
Sweetened Condensed Milk	321 kcal	55g	8g
Evaporated Milk (Unsweetened)	140 kcal	13g	8g
Whole Milk	61 kcal	5g	3.3g

This table clearly shows that sweetened condensed milk has substantially more calories and sugar than its unsweetened evaporated counterpart and regular whole milk. Evaporated milk provides a similar creamy texture but with a fraction of the sugar and calories, while whole milk is the least processed and lowest in calories of the three.

How to Enjoy Sweetened Condensed Milk Mindfully

Due to its high sugar and calorie content, moderation is key when using sweetened condensed milk. Consider these tips for a healthier approach:

Use smaller portions: Many recipes call for an entire can, but you can reduce the amount used in many cases, especially for toppings or sauces.
Bake smaller treats: Making mini versions of desserts like key lime pie or cheesecakes allows you to enjoy the flavor with a smaller serving size.
Explore vegan options: Store-bought or homemade vegan condensed milk (often made from coconut or soy milk) may offer different nutritional profiles, but check labels carefully as calories can still be high.
Try healthier alternatives: For recipes where the intense sweetness isn't essential, consider swapping sweetened condensed milk for unsweetened evaporated milk, or even a homemade version with a lower-sugar sweetener.
Treat it as a garnish: Use sweetened condensed milk as a drizzle on coffee, fruit, or oatmeal rather than as a core ingredient, limiting your overall intake.

The Rich Flavor of Sweetened Condensed Milk: A Culinary Delight

Despite its high caloric content, sweetened condensed milk holds a special place in kitchens worldwide for good reason. Its rich, syrupy texture and intensely sweet flavor make it indispensable for certain desserts. From the creamy filling of a classic key lime pie to the decadent fudge or tres leches cake, it provides a unique taste and mouthfeel that is difficult to replicate. The Maillard reaction during heating also contributes to a deeper, caramelized flavor in recipes like dulce de leche. Acknowledging its caloric load doesn't mean you can't enjoy it; it simply means understanding its place as a concentrated indulgence.

Conclusion

In conclusion, a single can of sweetened condensed milk is a high-calorie product, with most of its energy coming from added sugar and concentrated milk fat. A standard 14-ounce can contains approximately 1,300 calories, but specific nutritional values can vary slightly by brand. While it offers a unique and delicious flavor for baking, it's wise to use it in moderation and explore lighter alternatives or portion control to manage its impact on your overall calorie intake. For more detailed nutrition information, always check the label or consult resources from reputable health organizations.

Visit Healthline for more on the nutrition of condensed milk

Frequently Asked Questions

Evaporated milk is unsweetened milk with 60% of its water content removed, while sweetened condensed milk has the same water removed but has a large amount of sugar added.

You can reduce calories by using smaller portions, opting for recipes that use less, or by exploring lighter alternatives like unsweetened evaporated milk or homemade sugar-free versions.

Yes, as it is made from milk, it contains nutrients such as calcium, protein, and B vitamins, though its high sugar and calorie content should be considered.

Yes, its high sugar content acts as a preservative, allowing it to be stored unopened at room temperature for an extended period. Once opened, it should be refrigerated.

No, they are not a one-to-one substitute due to the significant difference in sweetness and thickness. Substituting would require adding a lot of sugar and adjusting liquid in the recipe.

Yes, plant-based alternatives, often made from coconut or oat milk, are available. Their calorie counts can vary, so it's important to check the specific product's label.

The primary sources of calories are the large quantity of added sugar and the concentrated fat and milk solids from the original milk.