Serving Size 1 cup

Nutritional Value and Analysis

Eggnog with a serving size of 1 cup has a total of 223.52 calories with 10.64 grams of fat. The serving size is equivalent to 254 grams of food and contains 95.76 calories from fat. This item is classified as dairy and egg products foods.

This food is a good source of vitamin d, riboflavin, vitamin b-12, tryptophan, threonine, isoleucine, leucine and valine but is high in sugars, cholesterol and saturated fats.

Sugars 82% of DV

A serving of 254 grams of eggnog has 82% of the recommended daily intake of sugars.

Vitamin D 31% of DV

A serving of 254 grams of eggnog has 31% of the recommended daily needs of vitamin d.

Riboflavin 37% of DV

A serving of 254 grams of eggnog has 37% of the recommended daily needs of riboflavin.

Vitamin B-12 48% of DV

A serving of 254 grams of eggnog has 48% of the recommended daily needs of vitamin b-12.

Tryptophan 67% of DV

A serving of 254 grams of eggnog has 67% of the recommended daily needs of tryptophan.

Threonine 39% of DV

A serving of 254 grams of eggnog has 39% of the recommended daily needs of threonine.

Isoleucine 48% of DV

A serving of 254 grams of eggnog has 48% of the recommended daily needs of isoleucine.

Leucine 35% of DV

A serving of 254 grams of eggnog has 35% of the recommended daily needs of leucine.

Valine 47% of DV

A serving of 254 grams of eggnog has 47% of the recommended daily needs of valine.

Cholesterol 50% of DV

A serving of 254 grams of eggnog has 50% of the recommended daily intake of cholesterol.

Saturated Fats 33% of DV

A serving of 254 grams of eggnog has 33% of the recommended daily intake of saturated fats.

Nutrition Facts

Serving Size 1 cup (254 g)

Amount Per Serving
Calories 223.52 Calories from Fat 96
% Daily Value*
Total Fat 10.6g 16%
Saturated Fat 6.6g 33%
Trans Fat 0g
Cholesterol 149.9mg 50%
Sodium 137.2mg 6%
Total Carbohydrate 20.5g 7%
Dietary Fiber 0g 0%
Sugars 20g
Protein 12g
Vitamin A 10% Vitamin C 6%
Calcium 25% Iron 3%

* Percent Daily Values are based on a 2,000 calorie diet.


NutrientAmountDV %
Vitamin A523.24 IU10%
Vitamin A, RAE149.86 µg17%
Alpha Carotene0 µg-
Beta Carotene17.78 µg-
Beta Cryptoxanthin0 µg-
Lutein + zeaxanthin137.16 µg-
Lycopene0 µg-
Vitamin B-121.14 µg48%
Vitamin B-60.13 mg8%
Vitamin C3.81 mg6%
Vitamin D124.46 IU31%
→ Vitamin D33.05 µg-
Vitamin E0.53 mg4%
→ Beta Tocopherol0 mg-
→ Delta Tocopherol0 mg-
→ Gamma Tocopherol0.2 mg-
→ Alpha Tocotrienol0 mg-
→ Beta Tocotrienol0 mg-
→ Delta Tocotrienol0 mg-
→ Gamma Tocotrienol0 mg-
Vitamin K0.76 µg1%

Vitamins are organic compounds required by your body to grow and develop normally. A balanced diet with a variety of foods is the best way to get the 13 different vitamins that your body requires.


NutrientAmountDV %
Carbohydrate20.45 g7%
Sugars20.45 g82%
→ Sucrose0.1 g-
→ Glucose0.18 g-
→ Fructose0.1 g-
→ Lactose19.91 g-
→ Maltose0.1 g-
→ Galactose0.1 g-
Fiber0 g0%

Carbohydrates, also known as carbs, saccharides, sugars or starches are the most abundant food source and a key form of energy for your body. Once ingested your body transforms carbohydrates into glucose which is used by your body as an energy source for your cells, tissues and organs.

Fats & Fatty Acids

NutrientAmountDV %
Fat10.64 g16%
Saturated Fats6.58 g33%
→ Butyric Acid0.33 g-
→ Caproic Acid0.19 g-
→ Caprylic Acid0.11 g-
→ Capric Acid0.25 g-
→ Lauric Acid0.28 g-
→ Myristic Acid1.02 g-
→ Palmitic Acid2.87 g-
→ Stearic Acid1.3 g-
Monounsaturated Fats3.31 g-
→ Palmitoleic Acid0.26 g-
→ Oleic Acid 2.9 g-
→ Gadoleic Acid0 g-
→ Erucic Acid0 g-
Polyunsaturated Fats0.5 g-
→ Linolenic Acid (18:2)0.34 g-
→ Linolenic Acid (18:3)0.15 g-
→ Parinaric Acid0 g-
→ Arachidonic Acid0.01 g-
→ Eicosapentaenoic Acid (EPA)0 g-
→ Docosapentaenoic Acid (DPA)0 g-
→ Docosahexaenoic Acid (DHA) 0 g-

Fat is important in your diet because it gives you energy and helps your body absorb vitamins. Fat is stored in your body in the form of fatty acids. Fatty acids are classified in three different types or families: saturated, monounsaturated and polyunsaturated.

Proteins & Amino Acids

NutrientAmountDV %
Protein11.56 g23%
→ Alanine0.51 g-
→ Arginine0.49 g-
→ Aspartic acid1.02 g-
→ Cystine0.14 g-
→ Glutamic acid1.97 g-
→ Glycine0.33 g-
→ Histidine0.27 g30%
→ Isoleucine0.6 g48%
→ Leucine0.97 g35%
→ Lysine0.65 g26%
→ Methionine0.3 g24%
→ Phenylalanine0.57 g27%
→ Proline0.89 g-
→ Serine0.61 g-
→ Threonine0.51 g39%
→ Tryptophan0.22 g67%
→ Tyrosine0.51 g21%
→ Valine0.73 g47%

Proteins are present in every cell of your body and are crucial to build and maintain your bones, muscles and skin. Sources of proteins include meat, dairy products, nuts, beans and some grains. It is important to eat foods with the appropriate amount of dietary protein every day because your body does not store protein in the same way fats and carbohydrates are stored.


NutrientAmountDV %
Calcium330.2 mg25%
Copper0.03 mg3%
Iron0.51 mg3%
Magnesium48.26 mg11%
Manganese0.01 mg0%
Phosphorus276.86 mg22%
Potassium419.1 mg9%
Selenium10.67 µg19%
Sodium137.16 mg6%
Zinc1.17 mg11%

Minerals are chemical elements required by your body to grow and stay healthy. There are two kinds of minerals: macrominerals and trace minerals. Macrominerals are needed by your body needs in larger amounts, while trace minerals are needed by your body in small amounts.


NutrientAmountDV %
Cholesterol149.86 mg50%

Cholesterol is a fat like chemical compound that your body requires to build cell membranes and to produce vitamin D and hormones like estrogen and testosterone. Although your body makes all the cholesterol it needs, this nutrient is commonly found in foods like meat, eggs and cheese.


NutrientAmountDV %
Alcohol0 g-
Ash1.7 g-
Caffeine0 mg-
Theobromine0 mg-
Water209.65 g-

Calories Burn off Time

How long would it take to burn off Eggnog with 223.52calories? A brisk walk for 49 minutes, jogging for 23 minutes, or hiking for 37 minutes will help your burn off the calories in eggnog.

Burn off time varies based on your weight, physical activity and exercise intensity. The following physical activity table contains an estimated burn off time for a person weighting 154 lbs.

Physical ActivityBurn Off Time
Bicycling - 10 mph or less47 minutes
Dancing41 minutes
Golfing41 minutes
Hiking37 minutes
Light Gardening41 minutes
Stretching75 minutes
Walking - 3.5 mph49 minutes
Weight Training - light workout62 minutes
Aerobics28 minutes
Basketball31 minutes
Bicycling - 10 mph or more23 minutes
Running - 5 mph23 minutes
Swimming26 minutes
Walking - 4.5 mph29 minutes
Weight Training - vigorous workout31 minutes
Similar Food Items to Eggnog

Percent daily values are based on a 2,000 calorie reference diet. Factors like age, gender and level of physical activity may affect your daily required values.
Nutrition data based on the USDA National Nutrient Database for Standard Reference, Release 28.
The editorial opinions regarding food value or quality in this website are given without warranty, and are not intended to replace medical advice or a nutritionist guidance.

Dietary Recommendations

A healthy eating pattern that accounts for all foods and beverages within an appropriate calorie level could help achieve and maintain a healthy weight and reduce the risk of chronic disease. Healthy eating habits include the following:

  • Vegetables from all subgroups, including dark, green, red and orange vegetables and also beans and peas
  • A variety of whole fruits
  • Grains with at least half of which are whole grains
  • Low or fat free dairy products, including milk, yogurt, cheese and/or fortified soy beverages
  • Protein foods, including seafood, lean meats and poultry, eggs and nuts
  • Oils with limited amounts of saturated fats and trans fats, added sugars, and sodium