| Nutrients | Hot Chocolate | Eggnog |
|---|---|---|
| Calories | 192 | 224 |
| Protein | 9 grams (g) | 11.6 g |
| Total fat | 6 g | 10.6 g |
| Saturated fat | 3.6 g | 6.6 g |
| Carbohydrates | 27 g | 20 g |
| Fiber | 2.5 g | 0 g |
| Sugar | 24 g | 20 g |
Again, the specific nutritional composition of these two holiday drinks depends on the particular brand, product variations, and ingredients used, including whether it’s a commercial item or a homemade recipe (or if you add a splash of alcohol to it).
However, generally speaking, hot chocolate tends to be lower in calories, protein, total fat, and saturated fat, whereas eggnog is lower in total carbs and fiber.
What Is in Eggnog?
Traditional eggnog is made with:
- Raw eggs
- Cream
- Sugar
- Whole milk
This blend gives eggnog its velvety, thick texture. Sometimes, it may have a splash of alcohol added, typically rum, brandy, or bourbon, when served at home or at a gathering.
While eggs do provide some beneficial nutrients, such as choline and vitamin B12, which have brain health benefits, eggnog is overall a more indulgent beverage choice than a health drink.
Opt for Pasteurized Eggnog
Eggnog contains raw eggs, so you should opt for eggnog that has been pasteurized, which means it’s been sterilized to kill potentially harmful germs and bacteria in raw eggs. You can also make eggnog at home, choosing pasteurized eggs or using an egg substitute (which are also pasteurized).
What’s in Hot Chocolate?
Hot chocolate, although generally a simple beverage, can contain a variety of ingredients depending on its preparation method.
For instance, hot chocolate made from minimal ingredients at home may only require:
On the other hand, hot chocolate packets that you mix with water or milk often contain more processed cocoa powder and added sugar, possibly among other things.
Using real cocoa in your hot chocolate can provide some flavanols, which are antioxidant compounds that support healthy circulation, mood, and even heart health. Still, some of these benefits can be quickly counteracted when you top your hot chocolate with extras like whipped cream, marshmallows, and more.
Pros and Cons of Eggnog vs. Hot Chocolate
Eggnog
- Pro: Eggnog contains some protein, calcium, vitamins B12 and A, and choline, mostly thanks to the eggs and dairy it contains.
- Con: Still, it contains nearly twice as much saturated fat, which is known to have negative heart health effects when consumed in excess.
As a side note, the American Heart Association says one egg per day can be more beneficial than problematic. Most homemade 1-quart eggnog recipes come out to approximately one egg per cup of the beverage.
Hot Chocolate
- Pro: Hot chocolate, if true cocoa is used, contains antioxidants that help support brain and heart health.
- Con: However, hot chocolate is at risk for being exceptionally high in added sugar, depending on whether a powder is used and how much sugar is mixed into (or added on top of) a homemade version.
Healthier Ways to Enjoy Your Favorite
Regardless of whether you’re an eggnog or hot chocolate fan, make them a little healthier using these approaches:
- Choose low-fat or skim milk, or swap dairy for non-dairy milk (soy and pea milk offer similar protein per serving to dairy milk), or opt for water when making hot chocolate to reduce the saturated fat content.
- Cut eggnog with equal parts lighter milk to reduce overall calories.
- Make hot chocolate with dark cocoa and as little added sugar as needed for sweetness (start with 1-2 teaspoons and adjust to your preferences).
- Skip or reduce the added marshmallows and heavy whipped cream to save on added sugar and calories.
- Stick to smaller servings, as many people tend to consume more when they are served more.
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