Before You Drink Eggnog, Read This - Consumer Reports (2024)

Next to fruitcake, eggnog may be the most polarizing holiday treat. But for those who embrace its rich flavor and distinctive nutmeg aroma, it’s one of the season’s top highlights, either on its own or as an ingredient in bread pudding, French toast, cookies, and cake.

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Traditionally made with eggs, cream, milk, and sugar, no one would say that eggnog is a healthy drink. Even a small serving can pack significant amounts of calories,fat, saturated fat, and added sugars. And then there’s the fact that homemade eggnog made with raw eggs can be a food-poisoning risk. Yet this doesn’t mean you need to take a pass on this holiday cup of cheer. After all, it’s something most people only drink a few times a year, it does have some nutritional perks, and there are ways to make it healthier and safer.Before you raise your glass, check out these facts.

A Serving of Eggnog Is Smaller Than You Think

Usually, the serving size for a drink is 1 cup (8 fluid ounces). But for eggnog, the serving size on the nutrition facts panel is just a half-cup. If you drink more than that, remember to double (or triple) the figures for calories, fat, andadded sugarsyou see on the carton.

The nutritional content of different brands varies, but not by much. In our review of 25 eggnogs, the regular dairy versions had 170 to 210 calories, around 8 grams of total fat, and about 5 grams of saturated fat (although two brands had 9 grams). Added sugars ranged from a low of 9 to a high of 21 grams per serving, with most in the 15- to 17-gram range (that’s around 4 teaspoons). Adding an ounce (a little less than a shot glass) of rum, brandy, or other type of spirits tacks on 65 calories.

'Light' Eggnog Isn't So Light

When you’re scanning the selections of premade eggnog at a store, you’ll see several takes on the traditional recipe. Those labeled “reduced fat,” “low fat” or “light” typically contain about 140 calories and 3 to 6 grams offat(about half from saturated fat) per half-cup serving. But the added sugars content is often similar to or only slightly lower than regular eggnog’s.

For example, Hood’s Golden Eggnog has 180 calories, 9 grams of fat, 5 grams of saturated fat, and 16 grams of added sugars. Its Light Eggnog has 140 calories, 4 of grams fat, 2 grams of saturated fat, and 17 grams of added sugars.

Among the eggnogs we looked at, the dairy and egg version with the least added sugars was Bolthouse Farms Holiday Nog at 9 grams per half-cup. This was also the lowest in calories and fat, with 90 calories, 1.5 grams fat, and 1 gram saturated fat per serving.

Eggnog Has Some Redeeming Qualities

The eggnogs made with dairy and egg in our evaluation had 4 to 6 grams of protein in a half-cup. (Compare that with a large egg, which has 7 grams of protein.) You’ll also get between 10 and 20 percent of the 1,300 mg Daily Value for calcium and 2 to 6 percent of the 4,700 mg Daily Value for potassium, which helps keep blood pressure in check.

Plant-Milk Eggnogs Can Be Lower in Sugars and Saturated Fat

’Nog made fromnut, oat, or soy milkwill give you the flavor of the season, and it tends to be lower in calories and saturated fat because it doesn’t contain cream, eggs, or milk. (That means that these types of eggnog are lower in protein and calcium too.)

Many of the ones we reviewed also have less added sugars than dairy versions. Califia Farms Almond Holiday Nog (50 calories) and Good Karma Flaxmilk Holiday Nog (45 calories) have 0 grams of saturated fat and 8 grams of added sugars per half-cup. Elmhurst Oat Nog (made with oats and cashews) has 100 calories, 0 grams of saturated fat, and 8 grams of added sugars. Malk Organic Holiday Nog (made with almond milk) has 60 calories, 0 grams of saturated fat and 4 grams of sugars.

Most Eggnogs Have Long Ingredients Lists

The flavor and creamy texture of many store-bought eggnogs—dairy and vegan—come in part from artificial and natural flavors, artificial colors, oils, and stabilizers and thickeners such as gums or carrageenan. (“Natural flavors” must come from a natural source but can be highly processed with chemicals and include many ingredients that don’t have to be disclosed.) Thickeners may cause digestive upset in some people. Several of the dairy products contain high fructose corn syrup as a sweetener.

The majority of the eggnogs we looked at had more than one of these ingredients. The exceptions were: Alexander Family Farm Organic Homegrown Eggnog, Family Farmstead 100% A2 Organic Eggnog, and Malk Holiday Nog. Kalona Supernatural Organic Eggnog and Elmhurst Oat Nog contain just one of these ingredients, natural flavors.

You Can Make Eggnog Healthier

Homemade eggnog can be even higher in calories, fat, and sugars than commercial versions. A half-cup serving of a traditional eggnog recipe spiked with bourbon or rum contains 265 calories, 17 grams of fat (half of which is saturated), and 18 grams of added sugars, but depending on the recipe it could have more.

Still, you canlighten up a recipeby substituting half and half for heavy cream and using about half the sugar called for.

It's Easy to Make Eggnog Safer

Classic eggnog recipes call for raw eggs. “Eggnog made with raw, unpasteurized eggs can contain salmonella, a leading cause of food poisoning,” says James E. Rogers, PhD, director of food safety research and testing at Consumer Reports. The bacteria can make anyone sick, but young children, older adults, pregnant people, and those with a weakened immune system are particularly vulnerable.

You can ensure that you and your guests are sipping safely, though, Rogers says. Almost all the eggnog sold in stores is pasteurized, which kills bacteria, but he says to be sure to check that the carton or bottle is clearly labeled as such.

If you make your own, use pasteurized liquid eggs, which are sold in a carton. Or heat raw eggs (mix them with milk and stir constantly) to 160° F to kill any salmonella bacteria that may be present before adding them to your recipe. “Don’t count on alcohol to kill the bacteria,” Rogers says. “The concentration isn’t high enough to reduce the risk of illness.”

Before You Drink Eggnog, Read This - Consumer Reports (1)

Sally Wadyka

Sally Wadyka is a freelance writer who contributes to Consumer Reports, Real Simple, Yoga Journal, and the Food Network on topics such as health, nutrition, and wellness.

Before You Drink Eggnog, Read This - Consumer Reports (2024)

FAQs

Before You Drink Eggnog, Read This - Consumer Reports? ›

Traditionally made with eggs, cream, milk, and sugar, no one would say that eggnog is a healthy drink. Even a small serving can pack significant amounts of calories, fat, saturated fat, and added sugars. And then there's the fact that homemade eggnog made with raw eggs can be a food-poisoning risk.

Why does my stomach hurt after drinking eggnog? ›

Eggnog is made with 'heavy' ingredients that, eaten in exclusion of anything else, might cause stomach distress,” registered dietitian Barbara Ruhs said. “Cream is full of fat and that takes longer to digest.

Is eggnog bad for cholesterol? ›

Eggnog is loaded with saturated fat and sugar. It also has a significant amount of cholesterol, which you really can't do anything about since it's from the eggs. (And without the eggs in eggnog it would just be, well, nog.)

Is eggnog good or bad for you? ›

Eggnog may not be considered a "health food," but the drink does have some nutritional benefits including certain vitamins and protein. Traditional eggnog is also high in sugar and fat, and for that reason, it's best to drink in moderation as a dessert.

Is eggnog ok for diabetics? ›

Beverages such as soda, punch and eggnog contain high amounts of sugar, which will also raise your blood glucose. To ensure you're staying hydrated while also keeping blood sugar levels in mind, choose water, herbal tea, coffee or diet soft drinks.

Is eggnog from the store safe to drink? ›

You can ensure that you and your guests are sipping safely, though, Rogers says. Almost all the eggnog sold in stores is pasteurized, which kills bacteria, but he says to be sure to check that the carton or bottle is clearly labeled as such. If you make your own, use pasteurized liquid eggs, which are sold in a carton.

What happens if you drink too much egg nog? ›

While a sugary soft drink or milkshake has no alcohol. Yeah, eggnog…it's as bad as it gets from a nutritional standpoint. Real eggnog has a lot of booze and a lot of sugar in it. That equates to a really, really bad hangover, often with lotsa vomiting the next day.

Is eggnog good for the kidneys? ›

Eggnog can be considered a higher potassium and phosphorus food. Due to these nutrients, this drink food may be limited for those with kidney disease who are on a low potassium, low phosphorus diet.

Why should you be careful with that eggnog? ›

Refrigerated eggs with clean, uncracked shells can still be contaminated with Salmonella bacteria. Eggs must be cooked to 160 degrees F to kill bacteria such as Salmonella that may be present. If your eggnog recipe calls for raw eggs, it may not be safe.

Does eggnog have a lot of sugar in it? ›

But be aware that a single cup can pack in 400 calories and 40 grams of sugar. So, if eggnog is a daily indulgence throughout the holiday season, it pays to find a better-for-you nog that you truly enjoy. Fortunately, there are a few lower-sugar eggnog options out there that taste pretty good, too.

What 3 drinks should diabetics avoid? ›

The 3 worst drinks
  • regular soda.
  • energy drinks that contain sugar.
  • fruit juices.

Why is eggnog not sold year round? ›

Most plants keep producing eggnog through New Year's, and start dumping their unsold product in January. Although associated with the holidays, eggnog doesn't need to be seasonal. Dairy plants could produce small batches of eggnog off-season for hard-core nogheads, but they don't because it's not cost-effective.

Why is eggnog so expensive? ›

Canadian chef Heidi Fink states that one of the reasons people are making less homemade eggnog is that the beverage is expensive to make, due to its use of substantial quantities of cream, eggs, and spirits. Concerns about the safety of raw eggs may be another reason for the decline in homemade eggnog making.

Why does eggnog make me sick? ›

“Eggnog is made with 'heavy' ingredients that, eaten in exclusion of anything else, might cause stomach distress,” registered dietitian Barbara Ruhs said. “Cream is full of fat and that takes longer to digest.

Is eggnog good for your stomach? ›

Eggnog high fat content makes it an important heartburn trigger beverage especially when alcohol is added. Houston reflux specialists recommend consuming Eggnog in moderation to enjoy a heartburn free holiday.

How do you not get sick from egg nog? ›

Use pasteurized eggs for eggnog

Eggnog may be safely made at home by using whole, liquid or pasteurized eggs. Pasteurized eggs are found next to regular eggs at the store. Egg substitutes can also be used. These products have also been pasteurized.

Is eggnog lactose intolerant? ›

Traditional eggnog is made with eggs, whole milk, and heavy cream, which unfortunately won't work for those who are intolerant to dairy. This non dairy eggnog has all the creaminess and taste of traditional recipes for eggnog, but without the milk and cream!

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