Egg nog calories come to 224 for a 1 cup (254 g) glass of ready-to-drink egg nog, or 88 per 100 g. The number to notice is the split: fat supplies 43% of those calories, and every gram of carbohydrate is sugar, 20.4 g per cup. Refills, not the first glass, are what move the total.
224kcal
1 cup · 254 g, ready to drink
21%protein
11.6 gProtein
20 gCarbs
10.6 gFat
How to burn off 224 kcal
—Walking, brisk
—Jogging
—Cycling, moderate
—Swimming
Skip the math. BodyPal counts these calories from your steps and workouts automatically.
Nutrition facts
Ready to drink · per 254 g
Calories
224 kcal
Protein
11.6 g
Carbohydrate
20 g
Fat
10.6 g
Saturated fat
6.6 g
Cholesterol
150 mg
Sodium
137 mg
Potassium
419 mg
Iron
0.5 mg
Source: USDA FoodData Central
🛡️
Verified nutrition data
Numbers on this page come from USDA FoodData Central, the U.S. Department of Agriculture’s food composition database, and from manufacturer labels where a branded product is named. Last verified September 2026. How we verify our data →
Egg nog: calories, protein and sodium by serving
Percent of daily value uses the FDA reference of 2,000 kcal a day.
Serving
kcal
Protein
Carbs
Fat
Sodium
% DV kcal
1 cup (254 g)
224
11.6 g
20.4 g
10.6 g
137 mg
11%
With alcohol (240 g)
271
9 g
15.9 g
8.3 g
108 mg
14%
100 g
88
4.6 g
8.1 g
4.2 g
54 mg
4%
3 × 1 cup (254 g)
671
34.7 g
411 mg
5 × 1 cup (254 g)
1,118
57.8 g
686 mg
One cup is a 224-calorie glass, and refills stack quickly
A standard 1 cup (254 g) pour of egg nog carries 224 calories, about 11% of the daily value. On its own that is a fair price for a rich holiday drink. The catch is how egg nog gets served: from a punch bowl or a carton on the counter, with glasses topped off while people talk.
Two cups (508 g) reach 447 calories and 274 mg of sodium. Three cups (762 g) climb to 671 calories. Five cups over a long evening total 1,118 calories and 686 mg of sodium, which is a lot of energy to take in without ever sitting down to eat.
If you want the taste without the full load, pour smaller. A 100 g glass, a little under half a cup, holds 88 calories and still gives you the nutmeg and the creamy texture. Using a small glass instead of a mug is the easiest portion control egg nog allows.
Fat supplies 43% of the calories
Egg nog reads like a sweet drink, but fat is its biggest calorie source. The split is 43% fat, 37% carbohydrate and 21% protein. Per 100 g that works out to 4.2 g of fat, 8.1 g of carbs and 4.6 g of protein, from a base of milk, cream and eggs.
Most of that fat is saturated: 2.6 g of the 4.2 g in every 100 g. The daily value for saturated fat is 20 g, so if you track it, egg nog fills that row faster than most drinks. A full cup carries 10.6 g of total fat.
The protein is real, though. One cup provides 11.6 g, or 23% of the daily value, which is more than many people expect from a holiday drink. That does not turn egg nog into a protein drink, but it does make it more filling than a soda with similar calories.
Every carb in egg nog is sugar
Look at the carb and sugar rows side by side and they match: 20.4 g of carbohydrate per cup, 20.4 g of sugars. Per 100 g both read 8.1 g. Fiber is 0 g, so there is nothing else in the carbohydrate count.
Cholesterol is the other row worth a glance. Egg nog has 59 mg per 100 g, set against a daily value of 300 mg. That comes from the egg yolks and dairy, and it is higher than you will find in most drinks on a holiday table.
Sodium, by contrast, is mild. A cup has 137 mg, just 6% of the daily value, and 100 g has 54 mg. Potassium sits at 165 mg per 100 g. If you watch sodium, egg nog is not the item to worry about; the salty snacks next to it are.
Spiked egg nog costs more calories in a smaller glass
Adding liquor changes the math. A 240 g serving of egg nog with alcohol comes to 271 calories, 14% of the daily value, against 224 for a plain 1 cup (254 g) glass. The spiked serving weighs less yet carries more energy, because alcohol brings calories of its own.
Protein drops at the same time, to 9 g, or 18% of the daily value, since part of the glass is now spirit instead of dairy. Fat falls to 8.3 g and sugar to 15.9 g. Sodium is 108 mg. Ready-made options such as Southern Comfort Traditional Egg Nog sit on the same shelf as plain cartons like Darigold Classic Egg Nog or Oberweis Dairy Classic Egg Nog, so check which one you are pouring.
Store variants exist too, including Darigold Light Egg Nog and Darigold Lactose Free Egg Nog, and the label is the place to compare them. If you log drinks at a party, BodyPal can record egg nog from a photo of the glass, which beats guessing how many refills you had.
How does egg nog compare?
Here is egg nog next to thai tea, a protein shake and a pumpkin spice latte, compared per 100 g and per usual serving.
Verdict: If calories are the priority, the pumpkin spice latte at 55 per 100 g and thai tea at 64 are both clearly lighter than egg nog at 88. If you want a creamy drink that also helps you stay full, pick the protein shake, which gives 6.6 g of protein for 61 calories per 100 g against egg nog's 4.6 g.
Most popular egg nog brands in the United States
Ranked by popularity in the BodyPal database
# Productkcal / 100 g
1Southern Comfort Traditional Egg Nog1/2 cup · 120 ml158 kcal
2365 Everyday Value Egg Nog1/2 cup · 127 g142 kcal
3Darigold Egg Nog1/2 cup · 120 ml158 kcal
4Darigold Classic Egg Nog1/2 cup · 120 ml167 kcal
5Darigold Vanilla Caramel Egg Nog1/2 cup · 120 ml150 kcal
6Darigold Light Egg Nog1/2 cup · 120 ml117 kcal
7Darigold Lactose Free Egg Nog1/2 cup · 120 ml158 kcal
8Oberweis Dairy Classic Egg Nog1/2 cup · 120 ml200 kcal
Cartons sold at Christmas are richer than the USDA average, so their labels read 117 to 200 calories per 100 g against 88 here. Source: manufacturer labels / USDA FoodData Central.
Egg nog FAQs
How many calories are in a cup of egg nog?
A 1 cup serving (254 g) is 224 calories, which works out to 88 calories per 100 g.
Is egg nog good for weight loss?
One cup carries 224 calories and 20.4 g of sugar, so it counts like a small meal rather than a drink; a 100 g pour is 88 calories.
Does egg nog have more calories than Thai tea?
Yes, egg nog has 88 calories per 100 g against 64 for Thai tea, so a 254 g cup of egg nog is 224 calories.
How much protein is in egg nog?
Egg nog has 4.55 g protein per 100 g, so a cup (254 g) gives 11.6 g protein alongside 10.6 g fat.
How many calories are in egg nog with alcohol?
A 240 g serving of egg nog with alcohol has 271 calories, 14% of the daily value. That is more than the 224 calories in a full 1 cup (254 g) of plain egg nog, even though the spiked serving weighs less.
How much sugar is in a cup of egg nog?
One cup (254 g) of egg nog holds 20.4 g of sugar, the same as its total carbohydrate. Per 100 g it has 8.1 g of sugar, and fiber is 0 g.
How much fat is in egg nog?
A cup of egg nog contains 10.6 g of fat, and fat supplies 43% of its calories. Per 100 g there is 4.2 g of fat, of which 2.6 g is saturated.
Is egg nog high in sodium?
Not really. A cup of egg nog has 137 mg of sodium, only 6% of the daily value, and 100 g has 54 mg. Cholesterol, at 59 mg per 100 g, is the more notable row.
How many calories are in two cups of egg nog?
Two cups (508 g) of egg nog come to 447 calories, with 23.1 g of protein and 274 mg of sodium. A third cup brings the total to 671 calories.
