Calories in Eggnog: Nutrition Facts & Serving Sizes
Per 1 cup (254g)
Per 100g
Source: USDA FoodData Central, SR Legacy, March 2026.
Eggnog is a rich, sweet dairy beverage made from milk, cream, eggs, and sugar, traditionally consumed during the holiday season. One cup (254g) contains 224 calories, 11.7g of protein, 10.7g of fat, and 20.6g of carbs with 20.6g of sugar. Per 100g, eggnog has 88 calories. Despite its indulgent profile, eggnog provides notable nutrition including 130mg of calcium per 100g, 1.2mcg of vitamin D, and 0.5mcg of vitamin B12. The high sugar content of 8.1g per 100g comes almost entirely from added sugars and lactose combined. Cholesterol sits at 59mg per 100g due to the egg and dairy content. Eggnog is primarily a seasonal treat rather than a fitness staple, and a single cup contains a caloric load comparable to a moderate meal. Spiked versions with rum or brandy add additional calories.
Nutrition Highlights
Calories by Serving Size
| Serving | Cal | Protein | Carbs | Fat | Fiber |
|---|---|---|---|---|---|
| 1 cup (254g) | 223.5 | 11.7g | 20.6g | 10.7g | 0g |
| 1 quart (1016g) | 894.1 | 46.7g | 82.3g | 42.7g | 0g |
| 1 fl oz (32g) | 28 | 1.5g | 2.6g | 1.3g | 0g |
| 100g | 88 | 4.6g | 8.1g | 4.2g | 0g |
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Full Nutrition Facts (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 88 | 4% |
| Protein | 4.6g | 9% |
| Total Fat | 4.2g | 5% |
| Saturated Fat | 2.6g | 13% |
| Total Carbohydrates | 8.1g | 3% |
| Dietary Fiber | 0g | |
| Sugars | 8.1g | 16% |
| Sodium | 54mg | 2% |
| Cholesterol | 59mg | 20% |
Vitamins & Minerals (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Saturated Fat | 2.6g | 1% |
| Cholesterol | 59mg | 20% |
| Calcium | 130mg | 10% |
| Iron | 0.2mg | 1% |
| Potassium | 165mg | 4% |
| Vitamin A | 59mcg | 7% |
| Vitamin C | 1.5mg | 2% |
| Vitamin D | 1.2mcg | 6% |
| Vitamin B6 | 0.1mg | 6% |
| Vitamin B12 | 0.5mcg | 21% |
| Magnesium | 19mg | 5% |
| Phosphorus | 109mg | 9% |
| Zinc | 0.5mg | 5% |
| Selenium | 4.2mcg | 8% |
| Folate | 1mcg | 0% |
| Riboflavin (B2) | 0.2mg | 15% |
| Niacin (B3) | 0.1mg | 1% |
% Daily Values based on a 2,000 calorie diet (FDA reference).
Health Benefits of Eggnog
Eggnog provides a combination of protein, calcium, and fat-soluble vitamins that come from its egg and dairy base. While it is not a health food in the traditional sense, understanding its nutrient profile helps with informed consumption.
Calcium at 130mg per 100g (330mg per cup) contributes meaningfully to the 1,000mg daily target for adults. Calcium is critical for bone density, nerve signaling, and muscle contraction, including the muscular contractions that drive athletic performance.
Vitamin D at 1.2mcg per 100g (3mcg per cup) supports calcium absorption and plays a role in testosterone production and immune regulation. Given widespread vitamin D deficiency, dairy-based sources like eggnog provide a dietary contribution during winter months when sun exposure is limited.
Vitamin B12 at 0.5mcg per 100g supports red blood cell formation and neurological function. Athletes in hard training benefit from adequate B12 for energy metabolism and recovery.
The protein content of 11.7g per cup comes from both the egg and dairy components and includes all essential amino acids. This is a meaningful protein contribution for a beverage, though the caloric cost is high.
Phosphorus at 109mg per 100g supports bone mineralization alongside calcium and contributes to ATP production, the energy currency of cells.
Dietary Considerations
Eggnog is not suitable for vegans, vegetarians avoiding dairy, or individuals with egg or dairy allergies. It is not lactose-free and contains significant lactose along with added sugars. At 20.6g of carbs per cup with 20.6g of sugar, it is not compatible with keto or low-carb diets. For weight loss, a single cup costs 224 calories and provides minimal satiety due to the liquid form, making it easy to overconsume. It is not gluten-free by default, though most commercial versions contain no wheat ingredients. Individuals monitoring cholesterol should note the 59mg per 100g cholesterol content. Commercially sold eggnog may contain stabilizers, artificial flavors, or high-fructose corn syrup depending on the brand.
Daily Intake (100g)
100g of eggnog provides 4% of a 2,000-calorie diet.
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Frequently Asked Questions
How many calories in eggnog?
Eggnog contains 88 calories per 100g. A standard 1 cup (254g) serving has about 224 calories. A single fl oz has roughly 28 calories.
Is eggnog good for weight loss?
Eggnog is not ideal for weight loss. One cup packs 224 calories with 20.6g of sugar and 10.7g of fat. The liquid form means it does not provide strong satiety relative to its caloric load, making it easy to overconsume during the holidays.
How much protein in eggnog?
Eggnog contains 4.6g of protein per 100g. A full cup (254g) provides 11.7g of protein, which comes from both the egg and dairy components.
How much sugar is in eggnog?
Eggnog contains 8.1g of sugar per 100g, meaning a cup has about 20.6g of sugar. The sugar comes from a combination of natural lactose and added sugars depending on the brand.
Does eggnog have a lot of cholesterol?
Eggnog contains 59mg of cholesterol per 100g, which comes to about 150mg per cup. This is a moderate amount, primarily from the egg yolks and cream used in production.
How many calories does spiked eggnog have?
Adding 1.5 oz of rum (which has about 97 calories) to a cup of eggnog brings the total to approximately 321 calories. Brandy and bourbon have similar calorie counts, so spiked eggnog is significantly more calorie-dense than the plain version.
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