NASHVILLE, Tenn. — Rich, creamy and festive, eggnog has long been a symbol of the holiday season. While often dismissed as a sugary indulgence, the classic drink may offer more nutritional value than many people realize. On National Eggnog Day, nutrition experts encourage a closer look at what’s actually inside the beloved seasonal beverage—and how it fits into a balanced holiday diet.
Classic eggnog is made from a blend of milk, eggs, sugar, and warm spices such as nutmeg and cinnamon. Some versions include heavy cream or alcohol, while others are served non-alcoholic or made with alternative milks.
At its core, eggnog is a dairy- and egg-based beverage, which means it naturally contains protein, vitamins, and minerals not typically found in many holiday drinks.
Eggs are one of the most nutrient-dense foods commonly found in kitchens. In eggnog, they provide high-quality protein that helps support muscle repair and satiety. Eggs are also a source of vitamin B12, which supports nerve function and energy metabolism, as well as riboflavin, a B vitamin that aids in cellular energy production.
Vitamin D, another nutrient found in eggs, plays a critical role in bone health and immune function—both especially important during the winter months when sunlight exposure is limited.
Milk, another key ingredient, adds calcium, potassium, and additional vitamin D. Calcium is essential for maintaining strong bones and teeth, while potassium supports muscle function and helps regulate fluid balance in the body.
Whole milk or cream-based eggnogs contain higher fat levels, which can help slow digestion and promote fullness. While this increases calorie content, it can also make smaller portions feel more satisfying compared to lighter, sugar-heavy beverages.
Nutmeg and cinnamon aren’t just festive additions—they’ve been used for centuries in traditional wellness practices. Nutmeg has been associated with digestive support and anti-inflammatory properties, while cinnamon is known for its antioxidant content and has been studied for its potential role in supporting healthy blood sugar levels.
Though the amounts used in eggnog are small, these spices still contribute to the drink’s overall nutritional profile and aromatic appeal.
Despite its benefits, eggnog is not without drawbacks. Many commercial varieties are high in added sugars and saturated fats. Alcoholic versions further increase calorie content and can reduce the drink’s nutritional balance.
Health professionals recommend enjoying eggnog in moderation, especially for individuals monitoring blood sugar or cholesterol levels. Homemade versions offer greater control over sugar content and ingredient quality, while dairy-free or reduced-sugar options provide alternatives for those with dietary restrictions.
Eggnog also holds a local connection in Tennessee, where dairy farming has deep roots, particularly in Middle and East Tennessee. For decades, local farms have supplied fresh milk and cream used in holiday cooking traditions across the state.
Several Tennessee creameries produce limited-run eggnog during the holiday season, often featuring locally sourced dairy and traditional spice blends. These seasonal offerings frequently sell out, reflecting the drink’s enduring popularity and its place in regional holiday culture.
If you are looking for the best eggnog options in and around Nashville we found a Reddit thread about the topic.
Eggnog may never be considered a health drink, but its reputation as a purely empty-calorie indulgence isn’t entirely deserved. Thanks to its base ingredients—eggs, milk, and spices—it provides protein, vitamins, and minerals that set it apart from many other seasonal treats.
On National Eggnog Day, the message isn’t to overindulge, but to appreciate the classic holiday beverage for both its nostalgic value and its nutritional substance. When enjoyed thoughtfully, eggnog can be part of a festive season that balances tradition, flavor, and wellness.
Fill out the form and get the latest issue delivered right to your inbox
