Is Eggnog Healthy to Eat? A Deep Dive into Your Holiday Drink

January 5, 2026 •

3 min read

A single half-cup serving of traditional eggnog can contain over 200 calories and 15 grams of sugar, making it a high-calorie holiday treat. But is eggnog healthy to eat in any form, or should it be avoided altogether?

Quick Summary

Eggnog is typically high in calories, fat, and sugar, but also provides protein and calcium. Risks include Salmonella from raw eggs and health issues from overconsumption. Lighter, plant-based, and homemade versions offer healthier alternatives for moderate enjoyment.

Key Points

Nutrient-Dense Ingredients: Eggnog provides protein, calcium, and vitamins from eggs and milk, plus antioxidants from spices.
Moderation is Essential: Due to high sugar, fat, and calories, eggnog is best enjoyed as an occasional treat rather than a regular beverage.
Food Safety Risk: Homemade eggnog made with raw eggs carries a risk of Salmonella; always use pasteurized eggs or cook the mixture to 160°F for safety.
Healthier Alternatives Exist: Lighter dairy versions and plant-based nogs offer reduced calories and fat, while controlling sugar is key.
Alcohol Adds Calories: Adding spirits to eggnog increases the calorie count significantly and does not eliminate the risk of bacterial contamination.
Mindful of Diet: Be aware of serving sizes, as most cartons define a serving as a misleading half-cup, potentially leading to overconsumption.

The Nutritional Breakdown of Traditional Eggnog

Traditional eggnog is a rich, creamy beverage made from eggs, cream, milk, and sugar, often spiced with nutmeg and cinnamon. This makes it a calorically dense drink. A typical half-cup serving of commercial eggnog ranges from 170 to 210 calories, containing around 8 grams of fat and 15 to 17 grams of added sugar. Homemade versions can be even richer. Adding alcohol further increases the calorie count. It's easy to consume more than the listed half-cup serving, inadvertently increasing calorie and sugar intake. The high levels of saturated fat and sugar are primary health concerns, potentially contributing to weight gain and chronic conditions if consumed excessively.

Surprising Benefits and Nutrients

Despite its high-calorie nature, eggnog does offer some nutritional benefits. Eggs provide high-quality protein, and the dairy base contributes calcium, vitamin D, vitamin A, and B vitamins. Spices like cinnamon and nutmeg add antioxidants. Using organic or pasture-raised eggs and dairy can provide beneficial fats.

The Risks: Food Safety and Overindulgence

One major risk, particularly with homemade eggnog using raw, unpasteurized eggs, is Salmonella food poisoning. This is especially risky for vulnerable populations. Using pasteurized eggs or cooking the mixture to 160°F is crucial. Alcohol does not effectively kill bacteria in eggnog. Beyond safety, excessive consumption of eggnog's high sugar and calorie content can lead to weight gain and metabolic disruption.

How to Prepare a Healthier Eggnog

To enjoy eggnog with fewer health concerns, consider these modifications when making it at home:

Modify Dairy: Use lower-fat milk or plant-based alternatives.
Reduce Sugar: Cut sugar or use natural or non-caloric sweeteners sparingly.
Enhance with Spices: Increase cinnamon, nutmeg, and vanilla for flavor without added sugar.
Add Protein: A scoop of protein powder can boost nutritional value and satiety.
Skip Alcohol: Omit alcohol for a lower-calorie, family-friendly drink, or use rum extract for flavor.

Comparison: Traditional vs. Lighter Eggnog


Feature	Traditional Dairy Eggnog	Light Dairy Eggnog	Plant-Based Nog
Typical Ingredients	Whole milk, heavy cream, egg yolks, sugar	Lower-fat milk, less cream, egg yolks, sugar	Almond, soy, or oat milk base, sweetener, thickeners
Calories (per ½ cup)	170-210+	110-140	50-100
Fat (per ½ cup)	High (8+g)	Moderate (3-6g)	Low (0-2.5g)
Saturated Fat (per ½ cup)	High (5+g)	Moderate (2-3g)	Very low (0-1g)
Added Sugar (per ½ cup)	High (15-17+g)	Often similar to traditional	Low-Moderate (4-9g)
Protein Content	Moderate	Moderate	Lower (varies)
Calcium Content	High	High	Lower (unless fortified)

Conclusion: Mindful Enjoyment is Key

While traditional eggnog is a rich holiday drink high in calories, saturated fat, and sugar, it can be enjoyed mindfully. The health impact depends on the recipe, ingredients, portion size, and frequency. Moderate consumption is recommended. Lighter and plant-based options are available commercially and can be made at home to control ingredients. Food safety is paramount, so use pasteurized eggs or cook homemade eggnog to 160°F, especially for vulnerable individuals. Understanding eggnog's nutritional profile and making informed choices allows you to enjoy this festive beverage as part of a balanced diet.

Learn more about food safety and the risks of raw eggs from the Consumer Reports food safety guidelines.

Frequently Asked Questions

Yes, most store-bought eggnog is safe to drink because it is made with pasteurized eggs and heat-treated dairy to kill harmful bacteria like Salmonella. Always check the label to ensure it is pasteurized.

The main drawbacks are its high calorie, saturated fat, and sugar content, primarily from heavy cream and added sweeteners. Excessive consumption can contribute to weight gain and potentially increase the risk of heart disease and type 2 diabetes.

No, you should not rely on alcohol to kill bacteria in homemade eggnog. The alcohol concentration is not high enough to eliminate Salmonella and other pathogens.

To make a healthier version, use lower-fat milk or a plant-based alternative instead of heavy cream, reduce the amount of added sugar, and use non-caloric sweeteners or extra spices like nutmeg and cinnamon for flavor.

Individuals with kidney disease, particularly those on a low-potassium or low-phosphorus diet, should be cautious with eggnog. Traditional recipes can be high in both minerals, so intake may need to be limited or avoided.

Plant-based nogs are often lower in calories, fat, and saturated fat than their dairy counterparts. However, their nutritional profile can vary significantly. They may contain different levels of sugar and often have less protein and calcium, unless fortified.

To ensure homemade eggnog is free from Salmonella, use pasteurized eggs or an egg substitute. If using regular eggs, cook the egg and milk mixture until it reaches 160°F, stirring constantly.