Is Eggnog Good for Weight Loss?

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two cups of eggnog sitting on top of a table (Is Eggnog Good for Weight Loss?)

“Is eggnog good for weight loss?” No, Eggnog is not good for weight loss, because it is a high-calorie and high-sugar drink that does not help in losing weight whatsoever.

In fact, high-sugar drinks such as eggnog can only put you at risk of gaining more weight especially when the intake isn’t moderated.

As a nutritionist, I always tell people to limit or stay away from sugary drinks. They can make you store more fat and increase cravings for more sugary stuff, which is not what you want when you’re trying to lose weight.

But is it all doom and gloom or is there any hope for eggnog in a weight loss diet? Come on let’s find out.

Nutrition Value of Eggnog

As per the USDA, 1 cup of eggnog provides the following nutrients: 

Serving Size: 1 cup (254 g)

  • Calories: 224

  • Protein: 11.6 g

  • Carbs: 20.4 g

  • Sugar: 20.4 g

  • Fiber: 0 g

  • Fat: 10.6 g

Potential Benefits of Eggnog for Weight Loss

High-Quality Protein from Eggs

Eggnog has a good amount of protein because of the eggs in it. This protein can be really helpful if you’re someone who exercises regularly, including activities like cardio and strength training.

When you work out, your muscles need protein to grow and repair themselves, and having a drink like eggnog can give them the boost they need.

However, if you’re not very active and are trying to lose weight mainly by eating less, the protein in eggnog might not be that beneficial.

This is because eggnog also contains a lot of sugar, which adds extra calories.

Consuming more calories than you burn, even from a protein-rich source, can make it hard to lose weight.

Nutrient Rich

Eggnog is made with eggs, milk, cream, and spices, which provide some nutrients that your body needs.

One cup of eggnog has about a third of your daily needs of calcium, which is important for bone health.

It also has some vitamin B12, riboflavin/B2, vitamin A, phosphorus, and iron.

These vitamins and minerals support your immune system, energy production, vision, and blood health.

Modifiable Recipes

Eggnog can be modified to make it healthier.

If you want to enjoy eggnog without consuming too many calories, fat, sugar, or alcohol, you can make some changes to the traditional recipe.

For example, you can use low-fat milk instead of cream, egg whites instead of whole eggs, natural sweeteners instead of sugar, and spices instead of alcohol.

You can also limit your portion size to one small glass and drink it occasionally as a treat.

Another option is to try vegan eggnogs made from nuts, oats, or soy milk. These may have lower calories and saturated fat than dairy eggnog

Also Read: Are Deviled Eggs Good for Weight Loss?

Downsides of Eggnog for Weight Loss

While eggnog brings festive cheer to the holiday season, it’s important to be aware of its potential downsides, especially when considering weight loss.

High Caloric Content

A traditional eggnog recipe includes ingredients like heavy cream and sugar, which are high in calories.

The crux of weight loss is about maintaining a caloric deficit, where the number of calories consumed is less than the number of calories burned throughout the day.

A single cup serving of eggnog can contain 224 calories, making it challenging to maintain a deficit if consumed in large quantities or alongside other calorie-dense foods.

Saturated Fat

Heavy cream and whole milk are commonly used in eggnog recipes. Both of them contain a considerable amount of saturated fat.

Dont get me wrong, fats are needed for your body. But the type of fat matters. Studies show that consuming high amounts of saturated fats can potentially lead to weight gain and other health issues.

Some studies also show that saturated fats can increase levels of low-density lipoprotein (LDL) cholesterol, a type of cholesterol associated with an increased risk of heart disease.

While you may think that this is not directly linked to weight loss if your overall health is at risk you won’t be able to maintain the healthy lifestyle that is needed to reach your weight loss goals.

Sugar Content

Eggnog is often sweetened with a generous amount of sugar, which not only increases its caloric content but can also have other adverse effects on health and weight loss.

Consuming high amounts of sugar can lead to spikes in blood glucose levels, followed by a rapid drop, promoting hunger and potential overeating.

Moreover, excess sugar intake has been linked to insulin resistance, a condition that can make weight loss more challenging.

The science behind this is that insulin, a hormone responsible for regulating blood sugar levels, becomes less effective at transporting sugar from the blood to the cells, leading to higher blood sugar and insulin levels.

Addition of Alcohol

Many enjoy their eggnog with a splash of alcohol, which, while festive, adds to the calorie content of the drink.

Alcohol contains 7 calories per gram, making it quite calorie-dense.

Furthermore, alcohol can impair judgment and reduce inhibitions, potentially leading to increased food intake and poor food choices, which can be detrimental to weight loss efforts.

Alcohol has been shown to interfere with the body’s fat-burning process, as the body prioritizes metabolizing alcohol over other nutrients, slowing down the fat-burning process.

Risk of Food Poisoning

Eggnog contains raw eggs, which may pose a risk of food poisoning.

Raw eggs may be contaminated with salmonella, a type of bacteria that can cause diarrhea, fever, and abdominal cramps.

Salmonella infection can be especially dangerous for people with weakened immune systems, such as pregnant women, children, and older adults.

To reduce this risk, you should use pasteurized eggs or cook the eggnog mixture to at least 160°F (71°C) before chilling and serving.

Potential for Overconsumption

Eggnog can be addictive and hard to resist because it can trigger cravings and overconsumption.

The combination of sugar, fat, alcohol, and spices can stimulate the reward centers in your brain and make you want more.

This can lead to binge drinking and eating, which can sabotage your weight loss goals.

Also Read: Is Salami Good for Weight Loss?

Tips to Incorporate Eggnog in a Weight Loss Diet

Keeping the downsides in mind, how can you include it in your weight loss diet? here is how:

Choose low-fat or non-dairy milk

Eggnog is traditionally made with heavy cream or whole milk, which is high in saturated fat and calories.

You can reduce the fat and calorie content of your eggnog by using low-fat milk, such as skim or 1%, or non-dairy milk, such as almond, oat, or soy milk.

These alternatives can also provide some protein and calcium, which are important for your health.

Use egg whites or pasteurized eggs

Eggnog contains raw eggs, which can add some protein and creaminess to the drink, but also pose a risk of salmonella infection.

To avoid this risk, you can use egg whites instead of whole eggs, which are lower in fat and cholesterol and safer to consume raw.

You can also use pasteurized eggs or egg substitutes, which are treated to kill any harmful bacteria.

Sweeten with natural sweeteners or spices

Eggnog is often sweetened with sugar or corn syrup, which can add a lot of calories and carbs to the drink.

You can cut down on sugar and carbs by using natural sweeteners, such as stevia, monk fruit, or erythritol, which have little or no impact on your blood sugar levels.

You can also use spices, such as cinnamon, nutmeg, or vanilla, which can add some flavor and aroma to your eggnog without adding any calories.

Limit the alcohol or skip it altogether

Eggnog is often spiked with rum, brandy, or bourbon, which can add some warmth and kick to the drink, but also increase the calorie and alcohol content.

Alcohol can impair your judgment and appetite control, which can lead to overeating and weight gain.

It can also interfere with your metabolism and fat burning, which can slow down your weight loss progress.

If you want to enjoy eggnog with alcohol, limit yourself to one small glass and drink it slowly. You can also skip the alcohol altogether or use imitation rum extract for a similar flavor.

Portion control and moderation are a must

Eggnog is a rich and indulgent drink that should be enjoyed as an occasional treat, not a regular beverage.

Drinking too much eggnog can quickly add up to a lot of calories, fat, sugar, and alcohol, which can undo your weight loss efforts.

To prevent overconsumption of eggnog, limit yourself to a tiny glass (about 1/2 cup or 120 ml) per serving and drink it only once in a while.

You can also dilute your eggnog with some water or ice to make it less dense and more refreshing.

Also Read: Is Egg Salad Good for Weight Loss?

Alternatives to Eggnog for Weight Loss

Soy Nog or Rice Nog

a glass of milk next to a bowl of soy seeds

These are non-dairy versions of eggnog that are made with soy milk or rice milk.

They have less fat and calories than regular eggnog, and may also be suitable for people with lactose intolerance or vegan diets.

You can find them in some grocery stores or online.

Vanilla Chai Tea

an overhead view of vanilla chai tea with cinnamon and star anise

This is a spiced black tea that has a similar flavor and aroma to eggnog but without the eggs, cream, or sugar.

It is a calorie-free drink that can also provide some antioxidants and caffeine.

You can make it at home by brewing some black tea with cinnamon, cardamom, cloves, ginger, and vanilla.

You can also add some low-fat or non-dairy milk for a creamier texture

Also Read: Is Chai Tea Good for Weight Loss?

Pumpkin Spice Latte

a cup of pumpkin spice latte with whipped cream and nuts

This is a popular seasonal drink that has a creamy and sweet taste but can be made healthier with some modifications.

You can use low-fat or non-dairy milk, pumpkin puree, natural sweeteners, and pumpkin pie spice to make your own version at home.

This can save you some calories, fat, and sugar compared to the store-bought ones. You can also skip the whipped cream and caramel drizzle for a lighter option.

Also Read: Is Chocolate Milk Good for Weight Loss?


While traditional eggnog made with ingredients like raw eggs, heavy cream, and whole milk can be a delightful holiday treat, it might not be the best option for those focusing on weight loss.

However, with some adjustments and moderation, it can still be enjoyed as part of a healthy eating plan during the holiday season.

Explore the alternate options I mentioned above to enjoy a tasty drink every now and then without hindering your weight loss efforts.


Is eggnog good for diets?

No, eggnog is generally not good for diets due to its high calorie and sugar content.

Is eggnog high in calories?

Yes, eggnog is high in calories, primarily because of ingredients like sugar and heavy cream.

What are the benefits of drinking eggnog?

The benefits of drinking eggnog include enjoying a source of high-quality protein (from eggs) and essential nutrients (from milk), along with indulging in a traditional festive beverage.

Is it OK to drink a lot of eggnog?

No, it is not OK to drink a lot of eggnog as it is high in calories and sugar, which can lead to weight gain and other health issues if consumed in excess.

This post may contain affiliate links which means I may receive a commission for purchases made through links at no extra cost to you. See my disclosure policy for more information.

Rahul is a professional nutritionist certified by the International Sports Sciences Association (ISSA) and a personal trainer certified through the American Council of Exercise (ACE). He has a special interest in the science of nutrition and how it can impact the body.

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