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How Many Calories in a Cup of Light Egg Nog

Growing up, the promise of gifts under the tree was always the highlight of Christmas, but having a carton of Egg Nog in the fridge was almost as exciting. And as I got older, egg nog was just as exciting because now I could get in in my latte from Starbucks and I could help myself to my mum's special rum-infused egg nog too. My point? I love egg nog.

But like all good things, it's pretty obvious that egg nog isn't the healthiest beverage out there. I mean, it's pretty much just cream with some sugar. If you're an egg nog fan, this can be a disheartening realization. But what about so-called light egg nog? It's got to be low-cal, right? What do you think?

How many calories are in one cup of light egg nog?


The answer is 280 calories, and there's 4 g of fat to go along with that. And regular egg nog? It has 343 calories and 19 g of fat if you're interested. You can burn off that 280 calories by jumping rope for 25 minutes or walking for an hour.

Now 280 calories isn't bad, but it certainly isn't calorie-free and keep in mind that a cup isn't very much. So while it's okay for a sometime snack, it's not something you should drink every day during the holiday season. And seeing as the total calories aren't that far off from full-fat egg nog, you might want to consider treating yourself to the real deal if it's only an occasional indulgence.

Yolkless Egg Nog Recipe

This recipe serves: 4
Preparation time: 5 minutes

  • 2 cups fat-free milk or soy milk
  • ¼ cup egg substitute - not raw eggs
  • 1 ½ teaspoon vanilla extract
  • 2 teaspoon sugar substitute
  • Nutmeg or pumpkin spice to taste
  • ¼ cup sherry (optional)

Preparation Instructions
1. Combine all the ingredients except the spices in a pitcher.
2. Mix until well blended.
3. Sprinkle with nutmeg or pumpkin spice to taste. Serve chilled.

Nutrition Facts
  • Serving Size: 1/2 cup
  • Calories 69
  • Total Fat 1 g
  • Saturated Fat 0 g
  • Dietary Fiber 0 g
  • Cholesterol 2 mg
  • Sodium 88 mg
  • Total Carbohydrate 7 g
  • Protein 6 g
  • Percent Calories from Fat 7%
  • Percent Calories from Protein 32%
  • Percent Calories from Carbohydrate 41%

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