Love It, Like It, Hate It: Egg Nog

Egg nog is a quintessential holiday indulgence, but unfortunately it’s loaded with sugar and saturated fat. If you’re having just a little here or there it’s no big deal, but if you’re one to sip egg nog throughout the holidays, we’re Getting the Skinny on the top picks and worst bets (nutritionally speaking) in today’s Love it, Like it, Hate it!




Califia Farms Holiday Nog (½ cup: 50 calories – 0 sat fat – 8 grams sugar – 1 gram protein)

Ingredients: Almond milk + cane sugar.  Dairy free, soy free, vegan.   75% fewer calories than traditional egg nog.


Bolthouse Farms Holiday Nog  (½ cup:  80 calories – 1 grams sat fat – 12 grams sugar – 4 grams protein)

Ingredients:  milk, water, agave, cane sugar, whey protein, carrot juice and egg yolks.

60% fewers calories and 80% less sat fat than traditional egg nog.  Rich & creamy like regular egg nog.

So Delicious Coconut Nog    (½ cup:  90 calories – 3 grams sat fat – 14 grams sugar – 0 protein)

Ingredients include coconut milk, cane syrup and spices

Nearly 60% fewer calories than regular egg nog;  also has a thicker consistency like regular egg nog




Traderspoint Creamery Traditional Egg Nog, single serving cup

( ½ cup: 150 calories – 5 grams sat fat – 18 grams sugar – 4 grams protein)

It’s not much lighter or more nutritious than regular egg nog, but single-serving cup gives built-in portion control!


Earth Balance Soy Nog   (½ cup: 80 calories – 0 grams sat fat – 11 grams sugar – 3 grams protein)

The Earth Balance Soy Nog ingredients include soymilk and cane syrup.  This is as good as the ‘love it’ alternatives, nutritionally speaking, but the color, taste, and texture aren’t as similar to traditional egg nog.




Regular egg nog & Organic egg nog    (½ cup:  180-210 calories – 9-10 fat – 5-6 sat fat – 17-24 sugar – 4 protein)

The good ol’ fashioned egg nog ingredients include milk, cream, sugar and egg yolk, and are crammed with sugary, high sat-fat calories!


Reduced Fat/Light egg nog  (½ cup: 140 cals – 2.5 grams fat – 1.5 grams sat fat – 24 grams sugar – 4 protein)

Reduced fat milk or skim milk is first ingredient, but also includes high fructose corn syrup or sugar. The result:  A ‘light’ egg nog that’s still packed with sugary calories!