Can I have eggnog if pregnant?

Quick Answer

While eggnog is not considered unsafe during pregnancy, it’s best to enjoy it in moderation. Unpasteurized eggnog carries a risk of foodborne illness, so pregnant women should avoid it. Limit pasteurized store-bought eggnog to 4-8 oz a day and opt for low-fat versions. Adding nutmeg, cinnamon, or vanilla can give eggnog flavor without excess calories. Ultimately, eggnog should be an occasional treat, not a pregnancy staple.

Is Eggnog Safe During Pregnancy?

Eggnog is generally considered safe to consume during pregnancy if it is pasteurized and consumed in moderation. Here are some key points about drinking eggnog while pregnant:

• Unpasteurized eggnog carries a risk of foodborne illness from bacteria like salmonella or E. coli, which can be dangerous during pregnancy. Pasteurized, store-bought eggnog eliminates this risk.
• Eggnog is high in fat and calories, so it’s best to limit intake. 4-8 oz per day is a reasonable serving.
• Opt for low-fat or light eggnog to cut down on saturated fat and calories.
• Eggnog contains raw eggs, but pasteurization kills any bacteria. Salmonella risk is mainly from raw eggs.
• Small amounts of alcohol in eggnog are likely safe, but pregnant women should avoid alcoholic eggnog.

With pasteurized eggnog from the store, there should be minimal risk of food poisoning or other issues. But moderation is still key. Eggnog makes a nice occasional treat, but it shouldn’t become a daily habit.

Nutrition Facts of Eggnog

Here are the nutrition facts for an 8 oz serving of regular eggnog:

• Calories: 343
• Total fat: 24g
• Saturated fat: 14g
• Trans fat: 0.4g
• Cholesterol: 124mg
• Sodium: 154mg
• Total carbs: 24g
• Dietary fiber: 0g
• Sugars: 24g
• Protein: 8g

As you can see, eggnog is very high in calories, fat, and cholesterol for a single serving. The American Pregnancy Association recommends pregnant women limit fat intake to 30-50g per day. Just one glass of eggnog provides nearly half a day’s worth of fat!

Choosing low-fat or light eggnog can slash the fat and calorie content. Here’s how light eggnog compares:

• Calories: 159
• Total fat: 4.5g
• Saturated fat: 2.5g
• Cholesterol: 15mg

Sticking to 4-8 oz of light eggnog is a healthier way to indulge without going overboard on fat and calories.

Eggnog Ingredients and Pregnancy Safety

Here’s a look at the safety of key ingredients in eggnog during pregnancy:

Raw Eggs

Raw eggs may carry salmonella risk, but pasteurization eliminates any bacteria. As long as eggnog is pasteurized, the small amount of cooked egg used should be safe.

Milk and Cream

Dairy products like milk and cream are safe during pregnancy. Opt for low-fat milk and limit high-fat cream.

Sugar

Added sugar should be limited, but small amounts like in eggnog are OK. Look for options without high-fructose corn syrup.

Spices Like Nutmeg and Cinnamon

Common eggnog spices like nutmeg, cinnamon, and vanilla extract are considered safe in the small amounts used in eggnog.

Alcohol

Alcohol is not recommended during pregnancy. If eggnog contains alcohol, pregnant women should avoid it.

Homemade Eggnog While Pregnant

Making eggnog at home introduces higher risks of salmonella from raw eggs. Pasteurized eggs can be used to minimize this risk. But even with pasteurized eggs, homemade eggnog won’t undergo the same safety processing as store-bought.

Pregnant women may want to avoid making eggnog from scratch at home. If you do want to make your own, use pasteurized eggs, heat the mixture to 160°F to further reduce risks, and avoid adding alcohol.

Healthier Eggnog Options

Here are some tips for lightening up eggnog during pregnancy:

• Choose low-fat or light eggnog.
• Limit portion to 4-8 oz.
• Use milk instead of cream.
• Top with cinnamon or nutmeg instead of whipped cream.
• Sweeten with a small amount of honey or maple syrup instead of sugar.
• Blend in vanilla extract for flavor.
• Water down eggnog with milk or water.

Enjoying eggnog in moderation can be safe during pregnancy. But too much can pack in excess calories, fat, sugar, and cholesterol. Focus on lighter versions and small servings to keep eggnog as an occasional festive treat.

When to Avoid Eggnog

Here are some times when pregnant women should avoid eggnog:

• If you have gestational diabetes or impaired blood sugar control
• If eggnog gives you heartburn or digestive issues
• If you have food allergies to ingredients like milk, eggs, or nuts
• If you are at high risk for foodborne illness
• If eggnog contains raw eggs or is unpasteurized
• If eggnog contains alcohol

Discuss any concerns about eggnog with your prenatal care provider, especially if you have gestational diabetes or foodborne illness risk factors. They can offer personalized advice.

Conclusion

Enjoying store-bought pasteurized eggnog in moderation is unlikely to pose harm during pregnancy. But women should limit intake to a 4-8 oz serving per day and opt for low-fat versions to avoid excess fat, sugar, and calories. Homemade eggnog introduces higher risks of salmonella from raw eggs. While eggnog can be an occasional festive treat, it shouldn’t become a daily pregnancy habit, especially for women concerned about gestational weight gain or diabetes. As always, check with your prenatal care provider about your specific diet and health circumstances.