Dulce de Leche
FDC 173461tbsp (19 g)
Source: USDA FoodData Central · Public domain
Original analysis by NutriVerdict
Density 11 · -24 vs Dairy & eggs medianDulce de leche, the slow-caramelized milk spread, scores 11 of 100, Low band, rank 55 of 60 among dairy and eggs, trailing the category's median of 35. It does carry two dairy-driven standouts: calcium at 19% DV and protein at 14% DV, both traceable to the milk it's cooked down from.
This is the spread used on toast, folded into alfajores, or spooned over ice cream, typically by the tablespoon at about 19 g. The number to watch is sugar, at 49.7 g per 100 g, since slow caramelizing concentrates it considerably. Among dairy and eggs, milk shakes, thick vanilla, is listed as a higher-scoring option, though it's a thinner, less concentrated treat.
See how this score is calculated, build a plate around dulce de leche, or compare it with another food.
Source: USDA FoodData Central · Public domain
Percent of calories derived by NutriVerdict from USDA grams
Nutrition facts
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 315 kcal | 16% |
| Total fat | 7.4 g | 9% |
| Saturated fat | 4.5 g | 23% |
| Cholesterol | 29 mg | 10% |
| Sodium | 129 mg | 6% |
| Carbohydrate | 55 g | 20% |
| Dietary fiber | 0 g | 0% |
| Sugars | 50 g | |
| Protein | 6.8 g | 14% |
| Potassium | 350 mg | 7% |
| Calcium | 251 mg | 19% |
| Iron | 0.17 mg | 1% |
| Magnesium | 22 mg | 5% |
| Vitamin C | 2.6 mg | 3% |
| Vitamin A | 74 µg | 8% |
| Vitamin E | 0.2 mg | 1% |
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 60 kcal | 3% |
| Total fat | 1.4 g | 2% |
| Saturated fat | 0.86 g | 4% |
| Cholesterol | 5.5 mg | 2% |
| Sodium | 25 mg | 1% |
| Carbohydrate | 11 g | 4% |
| Dietary fiber | 0 g | 0% |
| Sugars | 9.4 g | |
| Protein | 1.3 g | 3% |
| Potassium | 67 mg | 1% |
| Calcium | 48 mg | 4% |
| Iron | 0.03 mg | 0% |
| Magnesium | 4.2 mg | 1% |
| Vitamin C | 0.49 mg | 1% |
| Vitamin A | 14 µg | 2% |
| Vitamin E | 0.04 mg | 0% |
Source: USDA FoodData Central · Public domain
FDC 173461Original analysis by NutriVerdict
What it is rich in
Nutrients supplying at least 10% of the Daily Value per 100 grams. 20% or more is an excellent source.
Original analysis by NutriVerdict
Versus the dairy & eggs median
Original analysis by NutriVerdict
More nutrient-dense swaps
Foods in the same category that score higher on nutrient density.
Milk shakes, thick chocolateDensity 12 vs 11Milk shakes, thick vanillaDensity 14 vs 11Ice cream bar, covered with chocolate and nutsDensity 16 vs 11Original analysis by NutriVerdict
In the kitchen and how to use it
Dulce de leche is made by slowly simmering sweetened milk for hours until it thickens and turns a deep amber, developing a rich caramel flavor along the way. It is a staple of Latin American desserts, used as the filling in alfajores cookies, spread between cake layers, swirled into ice cream, or simply spread on toast or crepes the way jam might be. Its texture is thick and glossy, spreadable but not runny, with a caramelized sweetness that is deeper than plain caramel sauce.
It is typically sold in jars or cans; an unopened container keeps in the pantry, while an opened one should be covered and refrigerated, where it will firm up and may need a brief warm-up to become spreadable again. At 315 calories per 100 g with 49.7 g of sugar per 100 g, it is very much a dessert item, a 1 tablespoon (19 g) serving comes to about 60 calories. Because it starts as milk, it retains some of milk's nutrients, providing 19% of the Daily Value for calcium and 6.84 g of protein per 100 g (14% DV), more than most caramel-style spreads offer, which is part of why it holds its own as a standalone spread rather than only working as a filling.
Frequently asked questions about dulce de leche
How many calories are in dulce de leche?
315 calories per 100 g; a 1 tablespoon (19 g) serving comes to about 60 calories.
Does dulce de leche have calcium?
Yes, because it is made from milk, it provides about 19% of the Daily Value for calcium per 100 g along with 6.84 g of protein.
How is dulce de leche used?
It is commonly spread on toast, used as a filling for alfajores cookies, or drizzled over ice cream and cakes.