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Eggnog
Dairy & Eggs

Eggnog nutrition facts

Per 1 cup · 254 g

Calories
224
11%
of a 2,000 cal day
  • Protein
    12g
    21% of calories
  • Carbs
    20g
    37% of calories
  • Fat
    11g
    43% of calories
Portion
  • ✓ Low sodium

At a glance

One serving of Eggnog (1 cup, 254 g) has 224 calories, with 12 g of protein, 20 g of carbohydrates and 11 g of fat. Most of its energy comes from fat (43% of calories). It is high in protein (23% DV), Vitamin D (20% DV) and riboflavin (b2) (37% DV). Keep an eye on saturated fat and cholesterol, which provide 33% and 50% of the daily value.

Per 100 g
88cal
low energy density
Protein per 100 cal
5.2g
Net carbs
20g
carbs minus fiber
Fiber
0g
20 g sugar

High in

20%+ of the daily value

  • Protein23%
  • Vitamin D20%
  • Riboflavin (B2)37%
  • Vitamin B1248%
  • Pantothenic acid21%
  • Choline24%

Good source of

10–19% of the daily value

  • Vitamin A17%
  • Vitamin B610%
  • Magnesium11%
  • Zinc11%
  • Selenium19%

Watch

20%+ of the daily value

  • Saturated fat33%
  • Cholesterol50%

Vitamins & minerals

Amounts for 1 cup (254 g). Bars show % of the daily value.

Vitamins

NutrientAmount% Daily Value
Vitamin A150 μg
17%
Vitamin C4 mg
4%
Vitamin D3 μg
20%
Vitamin E1 mg
4%
Vitamin K1 μg
1%
Thiamine0.1 mg
7%
Riboflavin (B2)0.5 mg
37%
Niacin0.3 mg
2%
Vitamin B60.1 mg
10%
Folate (B9)3 μg
1%
Vitamin B121 μg
48%
Pantothenic acid1 mg
21%
Choline133 mg
24%

Minerals

NutrientAmount% Daily Value
Calcium330 mg
33%
Iron1 mg
6%
Potassium419 mg
9%
Magnesium48 mg
11%
Phosphorus277 mg
40%
Zinc1 mg
11%
Copper0 mg
4%
Manganese0 mg
1%
Selenium11 μg
19%
Full breakdown · 39 more nutrients
NutrientAmount% Daily Value
Alanine1 g—
Alpha carotene0 μg—
Arginine0.5 g—
Aspartic acid1 g—
Beta carotene18 μg—
Caffeine0 mg—
Cystine0.1 g—
Docosahexaenoic Acid (DHA)0 g—
Docosapentaenoic Acid (DPA)0 g—
Eicosapentaenoic Acid (EPA)0 g—
Fluoride1 μg—
Fructose0.1 g—
Galactose0.1 g—
Glucose0.2 g—
Glutamic acid2 g—
Glycine0.3 g—
Histidine0.3 g—
Isoleucine1 g—
Lactose20 g—
Leucine1 g—
Lycopene0 μg—
Lysine1 g—
Maltose0.1 g—
Methionine0.3 g—
Monounsaturated fats3 g—
Phenylalanine1 g—
Polyunsaturated fats1 g—
Proline1 g—
Retinol147 μg—
Serine1 g—
Sucrose0.1 g—
Theobromine0 mg—
Threonine1 g—
Total omega 30 g—
Total omega 60 g—
Tryptophan0.2 g—
Tyrosine1 g—
Valine1 g—
Vitamin D33 μg—

How it compares

Calories per 100 g, so different serving sizes compare fairly.

Similar foods

Burning 224 calories

Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.

  • 42min
    Walking (3.5 mph)
  • 27min
    Cycling (moderate)
  • 19min
    Running (6 mph)
  • 31min
    Swimming laps

Common questions

How many calories are in Eggnog?

One serving of Eggnog (1 cup) has 224 calories, which works out to 88 calories per 100 g. That is about 11% of a 2,000-calorie day.

Is Eggnog high in protein?

It provides a solid 12 g of protein per serving (23% of the 50 g daily value), but protein supplies only 21% of its calories, so it is not a protein-dense food. Foods where protein provides 30% or more of calories are generally considered protein-dense.

Is Eggnog keto-friendly?

It is hard to fit into a strict keto diet. One serving has 20 g of net carbs and 37% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Eggnog?

137 mg per serving, which meets the FDA definition of low sodium (140 mg or less).

How much sugar is in Eggnog?

20 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.

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