Food · Dairy and Egg Products
Eggnog nutrition facts
A typical portion of eggnog (1 cup; 254 g, eggnog (SR Legacy)) has 220 calories and 12g of protein (USDA FoodData Central). USDA lists 3 descriptions of it: per 100 g they range from 88 calories (eggnog (SR Legacy)) to 113 (alcoholic).
Nutrition Facts
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice. Protein % DV here is not corrected for protein quality.
USDA values per 100 g for Eggnog, scaled to the portion. Check the USDA record.
- Protein per 100 g
- 4.6g
- more than 37% of 8,218 USDA reference foods
- Calories per 100 g
- 88
- more than 25% of reference foods
- Sodium per 100 g
- 54mg
- more than 36% of reference foods
1 cup weighs 254 g in USDA's record for Eggnog (FDC 171258); across 2 records of eggnog USDA weighs it at 254 to 256 g, so a linked record can show a different gram weight for the same measure.
Where the calories come from: 37% carbohydrate, 43% fat and 21% protein (4 calories a gram of protein or carbohydrate, 9 of fat).
Also rich in
- Vitamin B121.1 µg in 1 cup (254 g), 48% of the Daily Value
- Riboflavin0.5 mg in 1 cup (254 g), 37% of the Daily Value
- Choline133 mg in 1 cup (254 g), 24% of the Daily Value
- Phosphorus277 mg in 1 cup (254 g), 22% of the Daily Value
- Selenium11 µg in 1 cup (254 g), 19% of the Daily Value
- Vitamin A150 µg RAE in 1 cup (254 g), 17% of the Daily Value
- Magnesium48 mg in 1 cup (254 g), 11% of the Daily Value
- Zinc1.2 mg in 1 cup (254 g), 11% of the Daily Value
Source: USDA FoodData Central (FDC 171258), every nutrient the record reports; FDA Daily Values, 21 CFR 101.9.
Every form of eggnog USDA describes
Alcoholic has the most calories per 100 g (113); the fewest: Eggnog (SR Legacy) (88)
| USDA description | Calories | Protein | Fat | Sodium |
|---|---|---|---|---|
| Eggnog (SR Legacy)Same values: Eggnog | 88 | 4.6 g | 4.2 g | 54 mg |
| Eggnog, alcoholic | 113 | 3.7 g | 3.5 g | 45 mg |
Every nutrient in this record (103)
The portion is 1 cup (254 g); % DV is for that portion.
Energy, macronutrients and sugars (19)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Protein | 11.6 g | 4.55 g | 23% |
| Total lipid (fat) | 10.6 g | 4.19 g | 14% |
| Carbohydrate, by difference | 20.4 g | 8.05 g | 7% |
| Ash | 1.70 g | 0.67 g | |
| Energy | 224 kcal | 88.0 kcal | |
| Sucrose | 0.10 g | 0.040 g | |
| Glucose | 0.18 g | 0.070 g | |
| Fructose | 0.10 g | 0.040 g | |
| Lactose | 19.9 g | 7.84 g | |
| Maltose | 0.10 g | 0.040 g | |
| Alcohol, ethyl | 0 g | 0 g | |
| Water | 210 g | 82.5 g | |
| Total Sugars | 20.4 g | 8.05 g | |
| Galactose | 0.10 g | 0.040 g | |
| Fiber, total dietary | 0 g | 0 g | 0% |
| Cholesterol | 150 mg | 59.0 mg | 50% |
| Fatty acids, total saturated | 6.58 g | 2.59 g | 33% |
| Fatty acids, total monounsaturated | 3.31 g | 1.30 g | |
| Fatty acids, total polyunsaturated | 0.50 g | 0.20 g |
Minerals (11)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Calcium, Ca | 330 mg | 130 mg | 25% |
| Iron, Fe | 0.51 mg | 0.20 mg | 3% |
| Magnesium, Mg | 48.3 mg | 19.0 mg | 11% |
| Phosphorus, P | 277 mg | 109 mg | 22% |
| Potassium, K | 419 mg | 165 mg | 9% |
| Sodium, Na | 137 mg | 54.0 mg | 6% |
| Zinc, Zn | 1.17 mg | 0.46 mg | 11% |
| Copper, Cu | 0.033 mg | 0.013 mg | 4% |
| Fluoride, F | 0.51 µg | 0.20 µg | |
| Manganese, Mn | 0.013 mg | 0.0050 mg | 1% |
| Selenium, Se | 10.7 µg | 4.20 µg | 19% |
Vitamins (34)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Retinol | 147 µg | 58.0 µg | |
| Vitamin A, RAE | 150 µg | 59.0 µg | 17% |
| Carotene, beta | 17.8 µg | 7.00 µg | |
| Carotene, alpha | 0 µg | 0 µg | |
| Vitamin E (alpha-tocopherol) | 0.53 mg | 0.21 mg | 4% |
| Vitamin D3 (cholecalciferol) | 3.05 µg | 1.20 µg | |
| Vitamin D (D2 + D3) | 3.05 µg | 1.20 µg | 15% |
| Cryptoxanthin, beta | 0 µg | 0 µg | |
| Lycopene | 0 µg | 0 µg | |
| Lutein + zeaxanthin | 137 µg | 54.0 µg | |
| Tocopherol, beta | 0 mg | 0 mg | |
| Tocopherol, gamma | 0.20 mg | 0.080 mg | |
| Tocopherol, delta | 0 mg | 0 mg | |
| Tocotrienol, alpha | 0 mg | 0 mg | |
| Tocotrienol, beta | 0 mg | 0 mg | |
| Tocotrienol, gamma | 0 mg | 0 mg | |
| Tocotrienol, delta | 0 mg | 0 mg | |
| Vitamin C, total ascorbic acid | 3.81 mg | 1.50 mg | 4% |
| Thiamin | 0.086 mg | 0.034 mg | 7% |
| Riboflavin | 0.48 mg | 0.19 mg | 37% |
| Niacin | 0.27 mg | 0.10 mg | 2% |
| Pantothenic acid | 1.06 mg | 0.42 mg | |
| Vitamin B-6 | 0.13 mg | 0.050 mg | 7% |
| Folate, total | 2.54 µg | 1.00 µg | |
| Vitamin B-12 | 1.14 µg | 0.45 µg | 48% |
| Choline, total | 133 mg | 52.2 mg | 24% |
| Vitamin K (Dihydrophylloquinone) | 0 µg | 0 µg | |
| Vitamin K (phylloquinone) | 0.76 µg | 0.30 µg | 1% |
| Folic acid | 0 µg | 0 µg | |
| Folate, food | 2.54 µg | 1.00 µg | |
| Folate, DFE | 2.54 µg | 1.00 µg | 1% |
| Betaine | 1.52 mg | 0.60 mg | |
| Vitamin E, added | 0 mg | 0 mg | |
| Vitamin B-12, added | 0 µg | 0 µg |
Amino acids (18)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Tryptophan | 0.22 g | 0.085 g | |
| Threonine | 0.51 g | 0.20 g | |
| Isoleucine | 0.60 g | 0.24 g | |
| Leucine | 0.97 g | 0.38 g | |
| Lysine | 0.65 g | 0.26 g | |
| Methionine | 0.30 g | 0.12 g | |
| Cystine | 0.14 g | 0.057 g | |
| Phenylalanine | 0.57 g | 0.23 g | |
| Tyrosine | 0.51 g | 0.20 g | |
| Valine | 0.73 g | 0.29 g | |
| Arginine | 0.49 g | 0.19 g | |
| Histidine | 0.27 g | 0.11 g | |
| Alanine | 0.51 g | 0.20 g | |
| Aspartic acid | 1.02 g | 0.40 g | |
| Glutamic acid | 1.97 g | 0.78 g | |
| Glycine | 0.33 g | 0.13 g | |
| Proline | 0.89 g | 0.35 g | |
| Serine | 0.61 g | 0.24 g |
Fatty acids (19)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| SFA 4:0 | 0.33 g | 0.13 g | |
| SFA 6:0 | 0.19 g | 0.076 g | |
| SFA 8:0 | 0.11 g | 0.044 g | |
| SFA 10:0 | 0.25 g | 0.10 g | |
| SFA 12:0 | 0.28 g | 0.11 g | |
| SFA 14:0 | 1.02 g | 0.40 g | |
| SFA 16:0 | 2.87 g | 1.13 g | |
| SFA 18:0 | 1.30 g | 0.51 g | |
| MUFA 18:1 | 2.90 g | 1.14 g | |
| PUFA 18:2 | 0.34 g | 0.13 g | |
| PUFA 18:3 | 0.15 g | 0.059 g | |
| PUFA 20:4 | 0.0076 g | 0.0030 g | |
| PUFA 22:6 n-3 (DHA) | 0 g | 0 g | |
| MUFA 16:1 | 0.26 g | 0.10 g | |
| PUFA 18:4 | 0 g | 0 g | |
| MUFA 20:1 | 0 g | 0 g | |
| PUFA 20:5 n-3 (EPA) | 0 g | 0 g | |
| MUFA 22:1 | 0 g | 0 g | |
| PUFA 22:5 n-3 (DPA) | 0 g | 0 g |
Source: USDA FoodData Central, FDC 171258: every value the record reports, per 100 g as USDA gives it and scaled to the portion; Daily Values: 21 CFR 101.9.
Source: USDA FoodData Central (SR Legacy, Foundation Foods and Survey foods), April 30, 2026 release.
Questions
How many calories are in eggnog?
220 in 1 cup (254 g) of eggnog (SR Legacy); 88 to 113 per 100 g across USDA's descriptions.
How much protein is in eggnog?
12g in 1 cup; 4.6 g per 100 g.
How much sodium is in eggnog?
135mg in 1 cup; 54 mg per 100 g. Salt added in cooking changes it: USDA lists salted and unsalted forms separately where it measured both.
Sources for this page
- USDA FoodData Central
- the food and product records, April 30, 2026 release. fdc.nal.usda.gov
- FoodData Central documentation
- what each data type is and how branded records are submitted. fdc.nal.usda.gov
- USDA Food and Nutrient Database for Dietary Studies
- the survey foods and their portions. ars.usda.gov
- 21 CFR 101.9, Nutrition labeling of food
- the label format, rounding and Daily Values. ecfr.gov
- FDA, How to Understand and Use the Nutrition Facts Label
- the 5% and 20% Daily Value rule. fda.gov