Does Eggnog Have a Lot of Fat in It? The Surprising Truth

December 7, 2025 •

4 min read

According to the USDA, a standard cup of traditional eggnog contains approximately 19 grams of fat, with a significant portion being saturated fat. So, does eggnog have a lot of fat in it? The answer is a definitive yes, especially in its traditional, rich form made with heavy cream and egg yolks.

Quick Summary

Traditional eggnog is high in fat due to its use of heavy cream and egg yolks. However, fat content varies widely between homemade recipes, store-bought brands, and reduced-fat or plant-based alternatives.

Key Points

High in Fat: Traditional eggnog, especially homemade or 'old-fashioned' types, is very high in fat due to heavy cream and egg yolks.
Serving Size is Key: A standard serving is often just a half-cup, so larger pours will dramatically increase your fat and calorie intake.
Reduced-Fat Options: Many store-bought brands offer reduced-fat versions, though they can still contain high amounts of sugar.
Plant-Based Alternatives: Dairy-free nogs made from almond or oat milk are naturally much lower in fat and calories.
Ingredient Swaps: For homemade versions, you can reduce fat by using low-fat milk or half-and-half instead of cream.
Control Your Portions: Limiting yourself to a small serving is an effective way to enjoy traditional eggnog without overindulging.

Understanding the High Fat Content in Traditional Eggnog

Traditional eggnog is a rich, indulgent beverage, and this creaminess is a direct result of its high fat content. The classic recipe relies on ingredients like heavy cream, whole milk, and egg yolks, all of which are rich sources of fat and cholesterol. While the exact figures can vary depending on the recipe or brand, it is consistently one of the most caloric and high-fat holiday drinks. The fat content is often compounded by liberal serving sizes, as many people pour themselves more than the standard half-cup serving listed on nutrition labels.

The Impact of Ingredients on Fat Levels

The composition of eggnog dictates its nutritional profile. A half-cup serving of store-bought regular eggnog can contain around 8 grams of total fat, with about 5 grams coming from saturated fat. For homemade versions, especially those using extra cream and a higher number of egg yolks, the fat and calorie counts can be even higher. This is why traditional eggnog is best enjoyed in moderation as an occasional holiday treat rather than a daily beverage.

Comparing Fat Content: Store-Bought vs. Homemade vs. Healthy Alternatives

There is a wide spectrum of fat content across different types of eggnog. Making your own from scratch allows for the greatest control over ingredients, while store-bought options provide convenience with varying nutritional labels. A helpful way to visualize these differences is with a comparison table.


Eggnog Type	Approximate Calories (per 1/2 cup)	Approximate Total Fat (per 1/2 cup)	Key Ingredients	Notes
Traditional Homemade	250+	15-20g	Heavy cream, whole milk, egg yolks	Can be significantly higher in fat and sugar than commercial versions.
Regular Store-Bought	170-210	8-9g	Milk, cream, sugar, eggs, stabilizers	Often lists a half-cup serving size; content varies by brand.
Reduced-Fat Store-Bought	~140	3-6g	Low-fat milk, less cream	Lower in fat, but sometimes contains comparable or higher sugar levels.
Plant-Based Nog (e.g., Almond Milk)	~50	0-3g	Almond, oat, or soy milk, spices	Naturally lower in saturated fat and calories; check for added sugars.

How to Enjoy Lighter, Lower-Fat Eggnog Options

For those who love the flavor but not the fat, there are several ways to create or find a healthier version. The key is replacing high-fat ingredients while retaining the essential creamy texture and festive spices.

Swap Dairy for Dairy-Free: Plant-based alternatives like almond, oat, or cashew milk can dramatically reduce the fat and calorie count without sacrificing flavor. Adding a thickener like a handful of soaked cashews can also replicate the rich consistency.
Use Low-Fat Dairy: If dairy isn't an issue, replacing heavy cream with lower-fat milk, like 2% or skim, can significantly cut calories and saturated fat. Some recipes use evaporated skim milk for extra creaminess.
Reduce Sugar: Many commercial eggnogs are loaded with added sugars, which also contribute significantly to the calorie count. In homemade recipes, you can cut the sugar by half or use natural sweeteners like maple syrup or honey.
Control Portion Sizes: Even a small, traditional serving is indulgent. Instead of a large glass, enjoy a half-cup and savor it slowly. Consider using a smaller, festive glass to make the portion feel more substantial.
Skip the Extra Calories: While a splash of rum or bourbon is traditional, remember that alcohol adds extra calories. A shot of rum adds about 64 calories. Consider a rum or vanilla extract for the flavor without the added calories.

Conclusion

Ultimately, the question of "Does eggnog have a lot of fat?" depends on which version you are drinking. Traditional recipes and some commercial varieties are indeed high in fat and calories due to their heavy cream and egg yolk content. However, numerous healthier alternatives exist, including reduced-fat and plant-based nogs, and simple ingredient swaps can create a delicious, lighter version. By being mindful of ingredients and portion sizes, you can still enjoy this classic holiday treat without overindulging. For those seeking reliable dietary information, sources like the USDA's Food and Nutrition Information Center offer valuable insights into the nutritional content of various foods.

The Difference in Store-Bought Brands

It's important to remember that not all store-bought eggnogs are created equal. You can find everything from old-fashioned, high-fat versions to much lighter, modern alternatives. Checking nutrition labels is essential for making an informed choice, as the difference can be hundreds of calories and many grams of fat per serving. Some brands, for example, offer a "light" version that may still be high in sugar despite a reduction in fat. Similarly, plant-based options like those made with almond or soy milk offer significantly lower fat and saturated fat content, though you should always verify the added sugar levels.

Frequently Asked Questions

Eggnog is high in fat because traditional recipes call for rich, high-fat ingredients such as heavy cream, whole milk, and egg yolks, which contribute to its signature creamy texture and flavor.

Yes, many brands offer low-fat or light versions of eggnog. Plant-based alternatives, typically made with almond or oat milk, are also widely available and often contain significantly less fat and saturated fat than their dairy counterparts.

Not necessarily. Homemade eggnog can often be even higher in fat and calories than store-bought versions, depending on the specific recipe used. However, making your own gives you full control over the ingredients, allowing you to create a healthier, lower-fat version by making simple substitutions.

Adding alcohol does not increase the fat content, but it does significantly increase the overall calorie count. A single ounce of spirits like rum or brandy can add an extra 64 calories or more.

To make a lower-fat eggnog at home, you can substitute heavy cream with a lower-fat milk, like 2% or skim. You can also use plant-based milks and reduce the amount of sugar in the recipe.

For most commercial brands, the serving size listed on nutrition labels is only a half-cup. It is important to remember this, as a full cup would contain double the listed calories and fat.

While most plant-based nogs are lower in fat and saturated fat than traditional dairy eggnog, it is still crucial to check the nutrition label. Some coconut-based nogs, for example, might still have a higher fat content, and many brands add substantial amounts of sugar.