LogmaMost cartons sit near 340 a cup. Light and reduced fat ones are closer to 220. Add rum or whisky and a cup goes past 400, before any whipped topping.
Approximate values for 1 cup (240 ml) of classic store eggnog. About 20 g of the carbs is sugar.
Eggnog calories by serving
A cup sounds small, but eggnog is one of the heaviest things you'll drink all year. The pour size and whether it's spiked move the number most.
| Portion | Approx. amount | Calories |
|---|---|---|
| Classic eggnog | 100 ml | ~140 kcal |
| Small glass | 120 ml (half cup) | ~170 kcal |
| 1 cup | 240 ml | ~340 kcal |
| Light or reduced fat eggnog, 1 cup | 240 ml | ~220 kcal |
| Spiked eggnog with rum, 1 cup | 240 ml | ~440 kcal |
| Eggnog latte, grande | about 470 ml | ~400 kcal |
Built from USDA and carton figures for eggnog, which run from about 90 kcal per 100 ml for light versions to 140 for the classic. A shot of rum adds roughly 100 kcal, and a dollop of whipped cream another 50 or so.
Why eggnog is so heavy for a drink
- The base: eggs and cream make it closer to a dessert than a drink. That's where most of the 19 g of fat comes from.
- The sugar: a cup carries around 20 g of sugar, most of it added.
- The pour: a "cup" at a party is rarely a measured cup. A big mug can hold a cup and a half.
- The spike: a shot of rum or bourbon adds about 100 kcal on top, before anyone counts a second pour.
This is the kind of thing a photo app guesses at badly. Eggnog, light eggnog and a spiked cup look the same in the glass, and the alcohol is invisible. Saying "a cup of eggnog with a shot of rum" gives the estimate the full picture.
“A cup of eggnog and two gingerbread cookies.”
Example: Logma logs the cup of eggnog and both cookies, about 480 kcal with macros, in one go. No label reading.
Eggnog at a holiday party
| Serving | Approx. calories |
|---|---|
| Small glass of eggnog on its own | ~170 kcal |
| Full cup of eggnog | ~340 kcal |
| Cup of eggnog and two gingerbread cookies | ~480 kcal |
| Spiked cup and a slice of fruitcake | ~700 kcal |
Two cups across an evening is nearly 700 calories before any food. If you love it, a small glass is the honest way to keep it a treat.
Can you drink eggnog on a diet
Yes, in a small glass you plan for. A half cup is about 170 kcal, which fits most days. The trouble starts with the second and third pour, not the first.
- Pour a small glass instead of a full mug
- Pick the light or reduced fat carton and save about a third of the calories
- Cut it with milk to stretch the flavour over less eggnog
- Log it like a dessert, because that's what it is. One glass won't move your week if your calorie deficit holds
4 lighter ways to enjoy eggnog
- Half a cup: the easiest cut. A small glass gives you the taste for half the calories.
- Light carton: reduced fat eggnog drops a cup from about 340 to 220.
- Cut it with milk: half eggnog, half milk keeps the flavour and lowers the fat.
- Skip the spike: leaving out the rum saves about 100 kcal a cup and keeps you from a heavy second pour.
FAQ
How many calories are in a cup of eggnog?
A cup (240 ml) of classic store eggnog is about 340 calories, with roughly 34 g of carbs, 20 g of sugar and 19 g of fat. Light versions are closer to 220.
How many calories in a small glass of eggnog?
A half cup glass (about 120 ml) is around 170 calories, which is the easiest way to keep eggnog a treat.
How many calories does spiked eggnog have?
A cup of eggnog with a shot of rum or bourbon is about 440 calories, since the alcohol adds roughly 100 on top of the 340.
Is eggnog bad for you?
It's rich, not harmful. A cup carries a lot of fat and sugar, so it works best as an occasional holiday drink in a small glass you plan for.
Is light eggnog worth it?
If you drink more than a small glass, yes. Light or reduced fat eggnog cuts a cup from about 340 to 220 with most of the flavour intact.
Sources: FatSecret (USDA eggnog) · Eat This Much (eggnog nutrition) · Foodstruct (eggnog nutrition). Values are approximate and vary by recipe, portion and brand. Not medical advice.