'Tis The Season: Eggnog Nutrition Facts You Should Know

Christmas comes but once a year and for many people, so does eggnog. Americans drink about 130 million pounds of eggnog annually, which is significant for a beverage consumed only during the holidays.

Eggnog is packed with fat, sugar, and calories — all the things you don't want to think about when you're trying to be festive. This rich drink is even more decadent if you add alcohol such as brandy, rum, or cognac.

Lift a glass of this sweet and creamy beverage as you celebrate the season, but keep the following eggnog nutrition facts in mind if you want to indulge healthfully. And, remember: a serving of eggnog, according to nutrition labels, is half a cup. Chances are you're pouring more than that.

Let's break down that eggnog.

Calories and Fat

There's a reason this velvety holiday drink is so delicious. It's made with eggs, cream, milk, and sugar, which are ingredients used to make desserts like ice cream and créme brulée. Most store-bought versions of the drink, such as Hood Golden Eggnog, slot in around 180 calories and 9 grams of fat per half-cup serving. Whole Foods 365's Egg Nog, comes in at  210 calories and 10 grams of fat.

You can save some calories by sipping on lightened versions. Hood Light Eggnog contains 140 calories and 4 grams of fat.

Sugar

The American Heart Association suggests limiting added sugars to less than 36 grams per day for men and 25 grams per day for women. One serving of your favorite festive eggnog could make up close to half or more of the recommended daily sugar limit.

Southern Comfort Traditional Egg Nog, which tops Bon Appetit's list of tastiest eggnogs, contains high fructose corn syrup and bumps up your added sugar intake by 14 grams per serving. Turkey Hill's Egg Nog Drink also contains corn syrup and 15 grams of added sugar.

Swapping regular eggnog for light eggnog doesn't make a big difference, either. Trader Joe's Light Egg Nog has 11 grams of added sugar, just two grams less than the brand's regular eggnog.

How to Enjoy Guilt-Free Eggnog

Eggnog contains milk and eggs, so you're getting calcium, potassium, and protein. As for the sugar and fat, enjoy your eggnog, but in moderation. Here are tips if you want to indulge healthfully.

• Watch your portions. Savor every sip of your smaller glass of eggnog.
• Drink eggnog only when you really want it. Don't waste calories if you'd be equally satisfied with another drink at a holiday party.
• Make eggnog at home. Lighten the recipe by using lower-fat milk or half-and-half instead of cream.Go dairy-free. A serving of almond, coconut, or soy milk nog usually has less than 100 calories per serving, and delivers the traditional holiday tastes of spicy cinnamon and nutmeg.