Eggnog, often enjoyed during the holiday season, is a polarizing treat. While it’s undeniably delicious, it's also known for being high in calories, fat, saturated fat, and added sugars. This article provides a detailed look at the nutritional information of eggnog, helping you make informed choices. Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet. Dietary cholesterol is not associated with an increased risk of coronary heart disease in healthy individuals. Saturated fat intake can raise total cholesterol and LDL (low-density lipoprotein) levels, leading to an increased risk of atherosclerosis.
Understanding Serving Sizes
Usually, the serving size for a drink is 1 cup (8 fluid ounces). However, the serving size listed on eggnog nutrition facts panels is typically just a half-cup. Keep this in mind when evaluating nutritional content.
Caloric and Macronutrient Content
The nutritional content of different brands varies, but not by much.
Regular Dairy Eggnog:
- Calories: 170 to 210 per half-cup serving
- Total Fat: Around 8 grams
- Saturated Fat: Around 5 grams (some brands may have up to 9 grams)
- Added Sugars: 7 to 25 grams (most fall in the 15- to 17-gram range, which is about 4 teaspoons)
- Protein: 4 to 6 grams
Reduced Fat/Low Fat/Light Eggnog:
- Calories: Around 140 per half-cup serving
- Total Fat: 3 to 6 grams (about half from saturated fat)
Examples:
- Hood’s Golden Eggnog: 180 calories, 9 grams of fat, 5 grams of saturated fat, and 16 grams of added sugars.
- Straus Family Organic Eggnog: 150 calories, 6 grams of saturated fat, and 7 grams of added sugars.
- Bolthouse Farms Holiday Nog: 90 calories, less saturated fat, and 9 grams of added sugars.
Micronutrient Content
Dairy and egg versions of eggnog provide some essential micronutrients:
- Calcium: Between 10 and 20 percent of the 1,300 mg Daily Value per half-cup
- Potassium: Between 2 and 6 percent of the 4,700 mg Daily Value per half-cup
Vegan Eggnog Alternatives
For those seeking a lower-calorie and lower-fat option, vegan eggnogs made from nut, oat, or soy milk are available. These alternatives tend to be lower in calories and saturated fat because they don’t contain cream, eggs, or milk. Many also have less added sugars than dairy versions.
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Examples:
- Harmless Harvest Coconut Nog Organic Smoothie: 100 calories, 2.5 grams of saturated fat, and no added sugars.
- Califia Farms Almond Holiday Nog: 50 calories, 0 grams of saturated fat, and 8 grams of added sugars per half-cup.
- Good Karma Flaxmilk Holiday Nog: 45 calories, 0 grams of saturated fat, and 8 grams of added sugars per half-cup.
- Elmhurst Oat Nog (made with oats and cashews): 100 calories, 0 grams of saturated fat, and 8 grams of added sugars.
Additives and Ingredients of Concern
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 and carrageenan has been linked to increased inflammation in the intestines. The majority of the eggnogs we looked at had more than one of these ingredients.
Eggnog Brands without concerning additives:
- Alexandre Family Farm Organic A2 Homegrown Eggnog
- Family Farmstead 100% A2 Organic Eggnog
- Malk Holiday Nog
- Straus Family Organic Eggnog
Homemade Eggnog Considerations
Homemade eggnog can be even higher in calories, fat, and sugars than commercial versions. 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.
To make homemade eggnog safely:
- 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.
Additional Nutritional Considerations
- Glycemic Index (GI): GI values are taken from various scientific sources. GI values less than 55 are considered as low.
- Potential Renal Acid Load (PRAL): PRAL (Potential renal acid load) is calculated using a formula. On the PRAL scale the higher the positive value, the more is the acidifying effect on the body. The lower the negative value, the higher the alkalinity of the food.
- Cholesterol: Dietary cholesterol is not associated with an increased risk of coronary heart disease in healthy individuals.
- Saturated Fat: Saturated fat intake can raise total cholesterol and LDL (low-density lipoprotein) levels, leading to an increased risk of atherosclerosis.
Disclaimer
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.
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