Eggnog
FDC 171258cup (254 g)
Source: USDA FoodData Central · Public domain
Original analysis by NutriVerdict
Density 38 · +3 vs Dairy & eggs medianEggnog scores 38 of 100, the Low band, at rank 23 of 60 in Dairy & eggs, ahead of the category median of 35. Its one standout is calcium at 10% DV, a modest but real contribution to a drink whose macros run 4.55 g protein, 8.05 g carbohydrate, and 4.19 g fat per 100 g.
Eggnog is a holiday-season drink, served chilled in small glasses often with a dusting of nutmeg, made from milk, cream, eggs, and sugar. A cup weighs 254 g and runs 88 calories per 100 g, richer than plain milk because of the added cream, egg, and sugar that give it its custard-like body.
See how this score is calculated, build a plate around eggnog, or compare it with another food.
Source: USDA FoodData Central · Public domain
Percent of calories derived by NutriVerdict from USDA grams
Nutrition facts
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 88 kcal | 4% |
| Total fat | 4.2 g | 5% |
| Saturated fat | 2.6 g | 13% |
| Cholesterol | 59 mg | 20% |
| Sodium | 54 mg | 2% |
| Carbohydrate | 8.1 g | 3% |
| Dietary fiber | 0 g | 0% |
| Sugars | 8.1 g | |
| Protein | 4.6 g | 9% |
| Potassium | 165 mg | 4% |
| Calcium | 130 mg | 10% |
| Iron | 0.2 mg | 1% |
| Magnesium | 19 mg | 5% |
| Vitamin C | 1.5 mg | 2% |
| Vitamin A | 59 µg | 7% |
| Vitamin E | 0.21 mg | 1% |
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 224 kcal | 11% |
| Total fat | 11 g | 14% |
| Saturated fat | 6.6 g | 33% |
| Cholesterol | 150 mg | 50% |
| Sodium | 137 mg | 6% |
| Carbohydrate | 20 g | 7% |
| Dietary fiber | 0 g | 0% |
| Sugars | 20 g | |
| Protein | 12 g | 23% |
| Potassium | 419 mg | 9% |
| Calcium | 330 mg | 25% |
| Iron | 0.51 mg | 3% |
| Magnesium | 48 mg | 11% |
| Vitamin C | 3.8 mg | 4% |
| Vitamin A | 150 µg | 17% |
| Vitamin E | 0.53 mg | 4% |
Source: USDA FoodData Central · Public domain
FDC 171258Original analysis by NutriVerdict
What it is rich in
Nutrients supplying at least 10% of the Daily Value per 100 grams. 20% or more is an excellent source.
Original analysis by NutriVerdict
Versus the dairy & eggs median
Original analysis by NutriVerdict
More nutrient-dense swaps
Foods in the same category that score higher on nutrient density.
Milk, whole, 3.25% milkfat, without added vitamin A and vitamin DDensity 38 vs 38Milk, whole, 3.25% milkfat, with added vitamin DDensity 38 vs 38Cheese, provoloneDensity 39 vs 38Original analysis by NutriVerdict
In the kitchen and how to use it
Eggnog is a rich, chilled drink made from milk or cream, eggs, sugar, and warm spices like nutmeg and cinnamon, traditionally served around the winter holidays either on its own or spiked with rum, brandy, or bourbon. Its thick, custard-like texture sets it apart from ordinary milk drinks, and it is typically poured into small glasses or punch cups and finished with a dusting of grated nutmeg on top. Beyond drinking it straight, some cooks use it in place of milk in French toast batter or holiday bread pudding for a spiced, custardy result.
Refrigerate it at all times and check the use-by date, since both homemade and store-bought versions can separate on standing, so give it a shake or stir before pouring. Per 100 g it carries 88 calories, 4.55 g of protein, 8.05 g of sugar, and 54 mg of sodium, and it stands out for calcium at 10% DV per 100 g thanks to its milk and egg base, which is part of why it reads as more of a seasonal treat served in small glasses than an everyday drink, with a cup serving (254 g) sized more for a holiday toast than a daily habit at breakfast.
Frequently asked questions about eggnog
How many calories are in eggnog?
Eggnog has 88 calories per 100 g.
Is eggnog a good source of calcium?
It supplies 10% of the Daily Value for calcium per 100 g, thanks to its milk and egg base.
How is eggnog traditionally served?
It is served chilled in small glasses, often topped with grated nutmeg, and can be made with or without added spirits like rum or brandy.