Eggnog is a delicious holiday drink, but if you're watching your waistline, it can pack a high calorie punch. A cup of eggnog averages about 350 calories and nearly 20 grams of fat — of which half is saturated fat. Splash in some rum and the calories climb to almost 500.
Surprisingly, it's not the eggs that provide the calorie and fat boost — it's the milk. By law, commercial eggnogs must contain milk that is at least 6% butterfat (as a point of reference, most whole milk is about 4%).
Fortunately, there are lower fat—and even fat-free—eggnog options available that are just as tasty as the real thing. Look for labels that say "light" or "low-fat" eggnog. You might also consider "soy nogs," which are made with soymilk. They taste close to eggnog, but are dairy free with no saturated fat.
If you make your own eggnog, one word of caution: to prevent the risk of salmonella from using raw eggs in your recipe, cook or microwave the eggnog to 160 degrees Fahrenheit or until it thickens enough to coat a spoon, then refrigerate immediately. Instead of eggs, you can also use egg substitutes—found in the dairy or freezer case—which don't require heating since these products are pasteurized the same way as commercially-made eggnogs.