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EggNog Facts, Calories and Healthier Versions

Posted on Dec 06, 2013 by Maggie LaBarbera

it's holiday season and that means eggnog!  And of course, December is National eggnog month! ( I will be referencing nonalcoholic eggnog)

Many people enjoy eggnog as part of their festivities like when they decorate their tree or come back from holiday shopping.  I know my son loves eggnog and always looked forward to it every December.  (non alcoholic!)

So as part of National eggnog Month, I wanted to share some interesting facts about eggnog, how to make a healthier version of eggnog and what to do if you child is lactose intolerant.

1. Some interesting facts that you can share about eggnog

  • where did eggnog come from?  no one really knows but it is believed that it dates back to medieval England!
  • eggnog came to the United states in the 1700
  • In America, 135 million pounds of eggnog are consumed each year
  • The FDA requires that 1% of the weight of ingredients in eggnog come from yolk
  • People love the smell of eggnog so much, that you can now buy eggnog scented candles, soap and oils.

2. Eggnog and Calories

Yes, the holidays are packed with extra calories and eggnog is actually one of those!  The basic ingredients for eggnog are eggs, sugar, cream, milk and nutmeg

One 4 ounce cup of eggnog has 170 calories, 10 grams of fat, and 70 mg of cholesterol and 11 grams of sugar.   If you buy a quart of eggnog (and drink the whole thing) that is about 1368 calories! shocking, I know. (that is why I say read the food label and make sure to look at servings)

There are some ways to lower the calories:

If you are buying already prepared eggnog, you could buy the Light version But beware, less calories can also mean more sugar.  
One 4 ounce cup of Light eggnog 140 calories, 4.5 grams of fat, 45 grams of cholesterol and 19 grams of sugar.
Here are some links to healthier- versions of eggnog:
don't forget that stevia is a natural sweetner alternative for sugar


Healthy (No-sugar) Eggnog

Vegan Eggnog Smoothie


3.  Lactose Intolerance and eggnog

Unfortunately, my son, who I mentioned loves eggnog, has developed pretty severe lactose intolerance so he can not drink regular eggnog.

I thought I would share this recipe for lactose free eggnog
Eggnog alternatives:

Dairy Free Eggnog

No-Egg Eggnog


Coconut EggNog

Author: Wellness Mama
Serves: 6
  • 6 cups of coconut milk (about 3 cans)
  • 6 egg yolks
  • 1 tablespoon of vanilla
  • ¼ cup honey or cane sugar or a few drops of stevia extract (optional)
  • ½ teaspoon ground nutmeg
  • ½ teaspoon of ground cinnamon
  1. Put all ingredients in blender and blend until smooth.
  2. Then SLOWLY bring up to low heat in a medium saucepan, being careful not to let it boil. When it is warmed and barely starting to thicken, it is ready.
  3. Chill in fridge for a few hours or overnight and whisk alcohol in just before serving.






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