Eggnog, a traditional holiday beverage made from milk, cream, sugar, and eggs, is a cherished seasonal treat. Its rich, decadent flavor is synonymous with holiday cheer. However, the ingredients that make the drink appealing also raise questions about its health impact and safety, prompting a closer look at its nutritional profile and preparation methods.
The High-Calorie Load
The dense texture and sweet taste of eggnog come from a high concentration of saturated fat and refined sugar. A single one-cup serving of non-alcoholic, store-bought eggnog typically contains around 224 calories, 7 grams of saturated fat, and 20 grams of sugar. These components make eggnog an energy-dense beverage that offers few nutritional benefits beyond calcium and protein.
The saturated fat content accounts for a significant portion of a person’s daily allowance. For example, a 2,000-calorie diet should include no more than 13 grams of saturated fat per day, meaning one cup of eggnog can supply over half of that daily limit. Excessive consumption of saturated fats is linked to an increase in low-density lipoprotein (LDL) cholesterol, which heightens the risk of heart disease.
The sugar content is also considerable, with 20 grams of added sugar in a typical serving. The World Health Organization suggests that free sugar intake should be limited to about 50 grams for a 2,000-calorie diet. Consuming nearly half of this recommended daily limit in a single beverage makes eggnog a drink best enjoyed in small portions to support weight management and metabolic health.
Food Safety Risks
The primary health concern related to eggnog revolves around the risk of foodborne illness, specifically from Salmonella bacteria. This risk is tied to homemade eggnog recipes that call for raw, unpasteurized eggs. Salmonella can be present inside clean, uncracked eggs, and ingesting it can lead to salmonellosis, a serious infection.
Commercially available eggnog is made with pasteurized eggs, which are heated to a temperature that eliminates harmful bacteria. This makes them safe to consume without further cooking. If preparing eggnog at home, a safe alternative is to use pasteurized egg products found in the dairy aisle. If using traditional raw eggs, the mixture must be heated to create a cooked custard base.
To ensure safety, the milk and egg base should be gently cooked and stirred until it reaches an internal temperature of 160°F. This temperature is sufficient to destroy Salmonella. This process, known as tempering, is often done over low heat until the mixture thickens enough to coat the back of a spoon. Vulnerable populations, including young children, the elderly, and pregnant women, should only consume eggnog made with pasteurized or cooked eggs.
Navigating Alcohol Content
Many eggnog recipes call for spirits like rum, brandy, or bourbon. Adding a shot of liquor can easily increase the total calorie count by 100 or more, contributing to the issue of liquid calories. The inclusion of alcohol can also lead to overconsumption during holiday celebrations, where portion control is often relaxed.
A common misconception is that the alcohol content is high enough to sterilize fresh eggnog made with raw eggs. The concentration of liquor typically added to a standard recipe is not sufficient to immediately kill Salmonella bacteria. Experts warn against relying on alcohol to eliminate the bacterial risk from unpasteurized eggs.
While long-term aging of eggnog with high alcohol content can eventually kill pathogens over a period of weeks, immediate consumption of freshly prepared, raw-egg eggnog still carries a food safety risk. Therefore, the safest practice is to use pasteurized eggs regardless of whether spirits are included in the final beverage.