Eggnog is a tradition for many this time of year, but it can also be a lot more.

Eggnog is a tradition for many this time of year, but it can also be a lot more.

 Eggnog is a good choice for a drink because it provides a good source of calcium, vitamin D and protein. It is important to read the label though because eggnog can also be abundant in fat and calories.

A label for regular eggnog appears similar in calories to whole milk. The difference is that a serving for whole milk is one cup and a serving for eggnog is one-half cup.

 One serving of whole milk eggnog contains 170 calories and around nine grams of fat. It also provides 16 percent of the recommended dietary allowance (RDA) for calcium and 10 percent for vitamin D.

 A reduced calorie version of eggnog can also be purchased. A one-half cup serving provides only 130 calories with 2.5 grams of fat. It provides 15 percent of the RDA for calcium and 10 percent for vitamin D.

You can further reduce the calories by making your own eggnog with artificial sweetener.

This recipe includes information for making a fat-free eggnog with regular sugar or artificial sweetener.


Light Eggnog

One cup non-fat dry milk powder

One-half cup of water

24 packets of low calorie sweetener or one cup of sugar

One teaspoon brandy extract

One-half teaspoon rum extract

Two eggs

One-quarter teaspoon nutmeg

Two cups fat-free milk

It is not recommended that eggs be consumed raw. To make them safe to eat, stir together eggs and one-quarter of a cup of water from the recipe in a heavy saucepan. Cook over low heat stirring constantly until the mixture coats a metal spoon with a thin film, bubbles at the edges or reaches 160 degrees.

Cool the mixture quickly by setting the pan in ice water. Place all of the ingredients including the egg mixture in a blender and blend on high five to 10 minutes or until the mixture is smooth and creamy. Every one-half cup serving provides 88 calories (136 calories with sugar), seven grams of protein, eight grams of carbohydrate (20 grams with sugar), and two grams of fat.

Tammy Roberts is a Nutrition and Health Education Specialist for MU Extension. For more information, contact her at 660-679-4167 or