Eggnog is a popular holiday drink typically made with milk, cream, eggs, sugar, and spices like nutmeg and cinnamon. Some recipes also include alcohol like rum or brandy. Since eggnog contains raw eggs, some pregnant women wonder if it’s safe to drink during pregnancy.
Quick Answer
Most experts recommend avoiding homemade eggnog while pregnant because of the risk of salmonella infection from raw eggs. Commercial eggnog has been pasteurized, so it does not carry the same risk. However, pregnant women should still consume pasteurized eggnog in moderation due to its high sugar and fat content.
Can You Get Salmonella from Eggnog?
Salmonella is a type of bacteria that can contaminate raw eggs and cause food poisoning. Symptoms include nausea, vomiting, diarrhea, fever, and abdominal cramps. While salmonella from raw eggs is rare, pregnant women are at higher risk of complications from foodborne illnesses.
Consuming raw or undercooked eggs puts you at risk of salmonella. Since homemade eggnog contains raw eggs, there is a small risk of salmonella poisoning if the eggs are contaminated.
Commercial eggnog
Store-bought eggnog is made with pasteurized eggs, which are heated to destroy potential salmonella bacteria. Commercially pasteurized eggnog is considered safe to drink during pregnancy as it does not carry risk of salmonella.
Homemade eggnog
Raw eggs used in homemade eggnog recipes are not pasteurized. There is a slight chance that homemade eggnog made with raw eggs could contain salmonella.
To be safe, pregnant women should avoid consuming homemade eggnog recipes made with raw, unpasteurized eggs. If you make homemade eggnog, use an egg substitute or pasteurize the eggs yourself before making the drink.
Nutrition Content of Eggnog
In addition to food safety concerns with raw eggs, eggnog tends to be high in calories, fat, and sugar:
| Nutrient | Per 1 cup of eggnog |
|---|---|
| Calories | 343 |
| Total fat | 19g |
| Saturated fat | 12g |
| Cholesterol | 173mg |
| Protein | 8g |
| Carbohydrates | 30g |
| Sugar | 27g |
As you can see, one cup of eggnog contains over 300 calories and significant amounts of fat and sugar. Most of the calories come from fat.
Weight gain
Eggnog is very high in calories and fat, so drinking too much could lead to excess weight gain during pregnancy. Consuming high-calorie beverages like eggnog makes it easier to overindulge without feeling full.
Pregnant women only need an extra 300 calories per day in the second and third trimesters. One cup of eggnog already provides 343 calories, so it’s easy to go overboard on extra calories from eggnog.
Blood sugar levels
In addition to high fat and calorie content, eggnog is also high in sugar. One cup contains 27 grams of sugar, which is equivalent to about 7 teaspoons.
Consuming high amounts of sugar can cause spikes and crashes in blood sugar levels. This is a particular concern for women with gestational diabetes, who need to closely monitor carbohydrate intake.
Blood sugar spikes from sugary drinks like eggnog put women at higher risk of gestational diabetes as well.
Cholesterol
Since eggnog is made with whole milk and eggs, it is also high in cholesterol. One cup of eggnog contains 173 milligrams of cholesterol, over half of the 300 milligram daily limit recommended for pregnant women.
High cholesterol levels during pregnancy have been linked with increased risk of complications like preeclampsia.
Safe Ways to Enjoy Eggnog
Given the risks of raw egg consumption and nutritional concerns, pregnant women should exercise caution with eggnog. However, there are some safer ways to enjoy eggnog in moderation:
- Purchase pasteurized eggnog from the store rather than making homemade eggnog with raw eggs.
- Limit portion sizes to 4-8 ounces at a time.
- Choose low-fat or nonfat varieties to reduce calorie and fat intake.
- Drink eggnog with a meal to help control blood sugar impact.
- Avoid “spiked” eggnog containing alcohol.
- Water down eggnog with milk or cream.
In some cases, pregnant women with gestational diabetes or cholesterol concerns may need to avoid eggnog altogether, especially in the third trimester. Be sure to discuss eggnog and other high-fat, high-sugar drinks with your prenatal care provider.
Healthier Eggnog Alternatives
If you want to steer clear of traditional eggnog, there are some healthier recipes you can try instead:
Eggnog made with egg substitute
Replace raw eggs with pasteurized egg substitute or powdered egg whites to eliminate any risk of salmonella.
Eggnog latte
Make an eggnog latte by combining 1 shot espresso, 1 cup nonfat milk, and 2 tablespoons eggnog, topped with nutmeg.
Skim or 1% milk eggnog
Mix skim or 1% milk with spices like cinnamon, nutmeg, vanilla and sugar for a lighter option.
Coconut or almond nog
For a non-dairy option, blend coconut cream or almond milk with spices and sweeteners.
Golden milk eggnog
Mix turmeric, ginger, cinnamon, vanilla, and black pepper into heated non-dairy milk for an anti-inflammatory eggnog alternate.
The Bottom Line
Raw eggs do carry a small risk of salmonella poisoning, so pregnant women should avoid consuming homemade eggnog made with raw eggs. However, commercially pasteurized eggnog is safe from a foodborne illness standpoint.
The main concern with eggnog relates to its high calorie, fat, sugar, and cholesterol content. Pregnant women should limit portion sizes and frequency to avoid excess weight gain or spikes in blood sugar or cholesterol.
Enjoying small 4-8 oz portions of lighter commercial eggnog occasionally is unlikely to cause harm. But women with gestational diabetes or high cholesterol should use caution and limit or even avoid eggnog.
Making healthier eggnog alternatives at home with egg substitutes, low-fat milk, and natural sweeteners provides a safer way for pregnant women to indulge in eggnog flavors during the holidays.