Does Eggnog Have Side Effects? What to Know About This Holiday Drink

October 27, 2025 •

4 min read

According to the CDC, Salmonella bacteria, which can be found in raw or undercooked eggs, cause over 1.35 million infections annually in the United States alone. This raises a critical question for many holiday celebrants: does eggnog have side effects, particularly from using raw eggs or from its high-calorie ingredients?

Quick Summary

The side effects of eggnog are mainly tied to its high sugar, fat, and alcohol content, which can lead to digestive discomfort and weight gain. There is also a risk of foodborne illness, like Salmonella, associated with recipes using raw eggs, though store-bought versions are typically pasteurized.

Key Points

Foodborne Illness Risk: Homemade eggnog with raw, unpasteurized eggs poses a Salmonella risk, especially for vulnerable individuals like pregnant women and the elderly.
Digestive Distress: High fat and sugar content, along with dairy and alcohol, can lead to bloating, gas, cramping, and indigestion in sensitive individuals.
Weight Gain Potential: Eggnog is calorie-dense due to heavy cream, sugar, and alcohol, making it a significant contributor to weight gain if consumed excessively.
Alcohol Exacerbates Issues: The alcohol in spiked eggnog can irritate the stomach, increase dehydration, and will not reliably kill bacteria in a raw egg base.
Histamine Intolerance Trigger: For individuals with histamine intolerance, both dairy and alcohol in eggnog can trigger symptoms such as headaches, flushing, and digestive upset.
Safer Alternatives Exist: Using pasteurized eggs for homemade eggnog, buying commercial versions, or opting for dairy-free alternatives reduces safety and digestive risks.
Moderation is Key: Due to its high fat, sugar, and calorie count, enjoying eggnog in moderation is the best way to avoid most nutritional side effects.

Common Eggnog Ingredients and Their Effects

Eggnog, a seasonal favorite, is traditionally made with a rich blend of ingredients that can have varying effects on the body depending on individual sensitivity and quantity consumed. Understanding the role of each component is key to enjoying this festive drink responsibly.

Raw Eggs and Salmonella Risk

One of the most concerning aspects of homemade eggnog is the potential for Salmonella contamination from raw, unpasteurized eggs. While Salmonella infection is rare from a single egg, the risk is not zero and is particularly dangerous for vulnerable populations, including young children, pregnant women, older adults, and those with compromised immune systems. While some believe alcohol can kill bacteria, experts warn that the amount and type of alcohol traditionally used in eggnog is not enough to eliminate pathogens reliably.

To mitigate this risk, consumers have several options:

Use pasteurized eggs: Available in cartons in the dairy section, pasteurized eggs have been heat-treated to kill bacteria, making them safe for raw applications.
Cook the egg base: Heat the egg and milk mixture to 160°F, stirring constantly, before adding other ingredients. This process effectively kills any potential bacteria.
Opt for store-bought eggnog: Commercial eggnog is legally required to use pasteurized eggs and milk, making it a safer option for all consumers.

Digestive Issues from High Fat and Sugar

Eggnog is notoriously high in fat and sugar, which can overwhelm the digestive system. The richness of heavy cream and milk can be hard to digest for some people, especially those with conditions like Irritable Bowel Syndrome (IBS) or lactose intolerance. Registered dietitians note that the combination of high fat, sugar, and, sometimes, alcohol can put a strain on digestive enzymes, leading to symptoms like gas, bloating, and diarrhea. The inclusion of thickeners and stabilizers in many store-bought eggnogs, such as carrageenan, can also cause digestive upset in sensitive individuals.

Impact of Alcohol and Additives

For many, alcohol is a traditional ingredient in eggnog, adding to its festive appeal. However, alcohol is a known gastric irritant that can exacerbate digestive symptoms, cause dehydration, and lead to more severe hangovers when combined with the drink's rich ingredients. The presence of fat in eggnog slows alcohol absorption, which can delay and prolong its effects on the body. For individuals with histamine intolerance, both alcohol and dairy can trigger adverse reactions, such as headaches, hives, and gastrointestinal distress.

Comparison of Eggnog Types and Their Effects


Aspect	Homemade Eggnog (with raw eggs)	Store-Bought Eggnog (pasteurized)	Vegan Eggnog Alternatives
Safety Risk	High risk of bacterial contamination (Salmonella), especially for vulnerable groups.	Very low risk of bacterial contamination due to pasteurization process.	Minimal risk of bacterial contamination; depends on ingredients (e.g., proper handling of nut milk).
Digestive Impact	High in fat and sugar; can cause digestive upset and lactose intolerance symptoms.	Varies by brand. Can still be high in fat and sugar. May contain thickeners that cause digestive distress.	Varies greatly based on milk substitute (almond, oat, coconut milk). Lower in lactose, often lower in fat.
Caloric Density	Very high due to heavy cream, sugar, and optional alcohol.	High, though some "light" versions are available. Alcohol adds significant calories.	Can be lower in calories and fat, depending on ingredients used. Sweeteners can still be high.
Alcohol Factor	If added, alcohol does not guarantee food safety and contributes to digestive and dehydrating effects.	Any alcohol added by the consumer contributes to the same side effects. Pasteurized base is safe.	Alcohol added to vegan eggnog still carries the same digestive and dehydrating risks.

Nutritional Considerations and Health Effects

A single half-cup serving of traditional eggnog can contain significant amounts of calories, fat, and sugar, contributing to weight gain if consumed in excess. This is particularly concerning for individuals managing their weight, blood sugar levels, or overall cardiovascular health. The high sugar content can also contribute to dental issues, including an increased risk of cavities. Moderation is key, and healthier alternatives, such as using low-fat dairy or non-dairy substitutes, can reduce some of these risks.

Conclusion

Does eggnog have side effects? Yes, from the risk of Salmonella in unpasteurized homemade versions to digestive problems caused by its rich ingredients, and the impact of its high calorie, fat, and sugar content. These side effects can range from mild indigestion to more serious foodborne illnesses, particularly affecting those in high-risk groups. The alcohol, when included, compounds issues like dehydration and can trigger symptoms in individuals with histamine intolerance. For a safer and healthier holiday sip, use pasteurized eggs or store-bought versions, consider lower-fat alternatives, and remember to practice moderation.

: Consumer Reports. "Before You Drink Eggnog, Read This." ConsumerReports.org, December 13, 2024. https://www.consumerreports.org/health/nutrition-healthy-eating/before-you-drink-eggnog-read-this-a4679659436/

: Clairmont, Stephanie. "Irritable Bowel Syndrome Food Triggers to Avoid During the Holidays." stephanieclairmont.com, December 20, 2017. https://stephanieclairmont.com/irritable-bowel-syndrome-food-triggers/

Frequently Asked Questions

The biggest risk of drinking homemade eggnog made with raw, unpasteurized eggs is foodborne illness from bacteria like Salmonella. While rare, the infection can be severe, especially for pregnant women, young children, and the elderly.

Store-bought eggnog is generally safe because it is made with pasteurized eggs and milk, a heat-treatment process that kills harmful bacteria. Sickness from store-bought versions is more likely from consuming excessive fat, sugar, or alcohol, or from improper storage after opening.

Eggnog can cause gas and bloating due to its high content of heavy cream, milk, and sugar. This rich combination can be difficult for the digestive system to process, particularly for those with lactose intolerance. Artificial additives like thickeners in some brands can also contribute to digestive issues.

No, adding alcohol to eggnog does not reliably kill harmful bacteria like Salmonella. The concentration of alcohol is typically too low to sterilize the drink, especially when mixed with dairy and eggs.

Yes, it is possible to gain weight from drinking eggnog, especially in large quantities. A single serving is often high in calories, fat, and sugar, and the caloric density can increase significantly with the addition of alcohol.

While traditional eggnog contains high-histamine ingredients like dairy and alcohol, low-histamine alternatives can be made at home. Using fresh ingredients and dairy-free milk substitutes like oat or almond milk can help reduce histamine content.

To make homemade eggnog safer, use pasteurized eggs or an egg-based substitute from the grocery store. Alternatively, you can heat the egg and milk base to 160°F, stirring constantly, to kill any potential Salmonella.

Individuals who should be cautious or avoid eggnog include pregnant women, young children, the elderly, those with weakened immune systems (due to Salmonella risk), people with lactose intolerance or IBS (due to dairy and fat), and individuals with histamine intolerance.