Gold Member Badge


  • You're all caught up!

Calories in Eggnog

author image Laura Michele Oliver
Laura Michele Oliver received her bachelor's degree in nutrition from Auburn University. She served as a dietetic intern at Rush University Medical Center in Chicago, where she also graduated with a Master of Science in clinical nutrition. She now works as a registered dietitian in Brooklyn, N.Y.
Calories in Eggnog
A cup of homemade eggnog on a table. Photo Credit: bhofack2/iStock/Getty Images

On a cold winter night, eggnog can hit the spot while you cozy up by the fire. A typical eggnog recipe includes egg yolks, sugar, milk, cinnamon, cream, nutmeg, bourbon and brandy. Drinking a cup of eggnog once every couple of weeks will not lead to a drastic weight gain, but portion control and moderation are important to achieving and maintaining a healthy lifestyle.

Video of the Day

Nutrition Facts

One serving, or 1 cup, of eggnog contains 224 calories, 12 grams of protein, 7 grams of saturated fat and 20 grams of added sugar. Saturated fat is typically found in animal products, and excessive amounts can increase your risk of heart disease and high cholesterol. On average, adults should consume less than 20 grams of saturated fat every day. Additionally, one serving of eggnog contains 5 teaspoons of sugar. Eating too much sugar can lead to diabetes and elevated triglycerides.

Healthy Eggnog

You can make healthier eggnog by using low-fat milk instead of whole milk and cream. Also, you can reduce the added sugar or consider using artificial sweeteners. Remember that the American Heart Association recommends men drink 3 ounces or less of liquor per day and women drink 1.5 ounces or less. Be frugal with the amount of alcohol you add to your eggnog.

LiveStrong Calorie Tracker
Lose Weight. Feel Great! Change your life with MyPlate by LIVESTRONG.COM
  • Gain 2 pounds per week
  • Gain 1.5 pounds per week
  • Gain 1 pound per week
  • Gain 0.5 pound per week
  • Maintain my current weight
  • Lose 0.5 pound per week
  • Lose 1 pound per week
  • Lose 1.5 pounds per week
  • Lose 2 pounds per week
  • Female
  • Male
ft. in.


Demand Media