Is Eggnog Healthy?

 

Eggnog may not be considered "health" food, but there are some nutritional benefits that it can bring to the diet including certain vitamins and protein. You may have seen this popular drink come out on the shelves around holiday as it is very popular around this time of year. In 2019, Americans have spent $185 million on eggnog alone. That is a lot of money spent on eggnog!

Eggnog can be homemade or manufactured, and can include many different spices. This beverage is typically made from a mixture of milk and/or cream, sugar, and egg yolks. It can also include warm spices, like vanilla, nutmeg, or cinnamon. This drink will typically come chilled and may also come "spiked," or with a splash of rum, whisky, or brandy. 

When making eggnog, make sure to use pasteurized eggs to ensure no bacteria contaminates your recipe. Pasteurized eggs can come in whole or liquid. If using eggs that has not been pasteurized,  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. Adding alcohol inhibits bacteria growth, but it cannot be relied upon to kill bacteria.   

If you are an eggnog fan, you may understand how tasty this beverage can be, but it may be a stretch to say that it is a healthy beverage. It can be enjoyed to drink, but should only be consumed in moderation. One R.D states that "there are nutritional benefits coming from milk and cream, which contain protein and essential vitamins including calcium, and vitamins A, D, E, and K. The high fat content can also help your body absorb these essential nutrients". The dairy may help include protein in the diet, as well as the eggs. Eggs are high in protein, and also provide B vitamins as well as choline. This drink can also include a few antioxidants from the spices, but are not usually added in large enough quantities for any healthy benefits.

When trying to be healthy, making a booze-free eggnog can help cut calories, as well as using fat free milk to reduce the saturated fat content. There is also an option to use artificial sweetness, but that should be left up for personal debate of whether it is actually healthier than natural sugar.  Eggnog is fine to include in your day, but just be mindful of the caloric content and try not to consume it everyday. 

Eggnog Nutrition Data

Serving size: 1/2 cup (120 mL)2

• Calories: 200
• Protein: 4 grams
• Fat: 10 grams
• Carbohydrates: 24 grams
• Total sugars: 24 grams
• Added sugars: 19 grams
• Sodium: 70 mg
• Cholesterol: 70 mg

JR

References:

https://www.health.com/is-eggnog-healthy-8409576#citation-10

https://extension.umn.edu/preserving-and-preparing/making-homemade-egg-nog#:~:text=Eggs%20must%20be%20cooked%20to,relied%20upon%20to%20kill%20bacteria.