Popular Holiday Drinks, Ranked from Best to Worst for Your Health

 

With the holiday season in full swing, beverages from warm and fragrant drinks to festive cocktails become a staple in every home, bringing a sense of comfort and cheer. From the traditional eggnog to the trendy peppermint mocha, these drinks are often associated with gatherings and shared moments of joy.

However, while these beverages may be tasty and evoke warm memories, their nutritional value can vary significantly. Some holiday drinks are packed with nutrients and offer health benefits, while others are laden with sugar and unhealthy fats.

Here are the best and worst holiday drinks for you, ranked from best to worst, so you can make an informed decision that can balance indulgence with health.

1. Peppermint Tea

Peppermint tea is a refreshing and naturally calorie-free beverage that's made up of the peppermint herb. Peppermint's roots can be traced back to ancient Greece, Rome, and Egypt, where it was used to treat digestive problems.1 It's believed that the potential health benefits of peppermint are related to its antioxidant and anti-inflammatory properties, among other things.21 Today, peppermint is not only used to address digestive issues but also headaches, the common cold, and sinus infections.1

Available in tea bags or loose leaves, peppermint tea can be enjoyed hot or cold. Peppermint tea's cool and minty flavor is a refreshing palate cleanser, offering a delightful contrast to the heavy savory dishes and sweet baked goods that characterize the season.

2. Ginger Tea

Ginger tea, with its invigorating aroma and warm spicy flavor, is a great option for those seeking a calorie-free holiday beverage. Ginger tea is made from ginger root, the rhizome (underground stem) of the ginger plant.

Ginger has been used in traditional Chinese, Japanese, and Indian medicine since the 1500s.3 Ginger root is used to treat common conditions like nausea, vomiting, colds, and headaches. Plant compounds in ginger possess antioxidant, anti-inflammatory, and antimicrobial properties that are being studied for their potential benefits in various health conditions.4

Ginger tea can be conveniently enjoyed from tea bags or loose leaves. However, you can make ginger tea from fresh ginger. To do this, simply peel and thinly slice a small piece of ginger root. Add the sliced ginger to a cup of boiling water and let it steep for 5-10 minutes, depending on your desired strength. Strain the tea and enjoy with an optional squeeze of fresh lemon.

3. Sugar-Free Hot Apple Cider

Sugar-free hot apple cider can be a healthy addition to your holiday drink list if prefer a low-calorie sweet beverage. It contains no added sugar and just 10 calories per serving. Sugar-free hot apple cider is packed with 61 milligrams (mg) of vitamin C, meeting 68% of the recommended daily value.5 Vitamin C is a vital nutrient that plays a crucial role in various bodily functions, including collagen synthesis, antioxidant defense, and immune system support.6

You can easily find sugar-free apple cider drink mix packets to mix with hot water or make your own homemade version with only natural sugars. To do so, combine no-sugar-added apple juice, cinnamon sticks, cloves, and orange peel slices in a saucepan, simmer until warm and fragrant, and strain into mugs.

Prefer cold apple cider without spices? Sparkling apple cider is a non-alcoholic and low-calorie alternative compared to other drinks on this list. At 139 calories per 8-ounce serving, sparkling apple cider contains no added sugar in some varieties.7

4. Mulled Wine

A classic holiday beverage, mulled wine blends the richness of wine with the cozy warm flavors of the season. There is some evidence that moderate wine consumption, particularly as part of a balanced nutritious diet, can increase longevity and reduce the risk of cardiovascular disease.8 However, this is not a justification to begin drinking wine if you choose not to. Wine in particular is lower in calories than some other beverages on this list, at about 123 calories in a 5-ounce (oz) serving.9

For those who enjoy a glass of wine, mulled wine offers the beneficial plant compounds found in wine and spices. To make mulled wine at home, combine wine with warming spices like cinnamon, cloves, and star anise, add orange slices and a touch of sweetener, simmer for 20-30 minutes and strain into mugs.

5. Hot Chocolate

Hot chocolate can be considered a moderate choice among holiday beverages. While it offers comforting warmth and a delightful flavor, its nutritional value and potential health effects vary depending on the ingredients and preparation methods.

On the positive side, hot chocolate can be a source of antioxidants and nutrients, particularly when made with dark chocolate and milk. Dark chocolate contains antioxidants that may help protect cells from damage. Milk provides calcium, vitamin D, and protein, which are essential nutrients for bone health and overall well-being.

However, hot chocolate can also be high in sugar and calories, especially when prepared with sweetened chocolate blends and added toppings like whipped cream and marshmallows. For healthier hot chocolate, make it with unsweetened cocoa powder with a high cocoa content. Use low-fat or skim milk or unflavored plant-based milk, a little sweetener, and limit or avoid sugary toppings. You can also add optional ingredients like vanilla extract, ground cinnamon, or chili powder.

6. Eggnog

A classic holiday drink, eggnog is made with milk, cream, eggs, sugar, and spices. Sometimes alcohol like rum or brandy is added for a little kick. This combination provides a rich source of fats and carbohydrates, contributing to a high calorie and sugar content.

A 1-cup serving of eggnog provides 224 calories, 11 grams (g) of fat, and 20 g of sugar, according to the U.S. Department of Agriculture (USDA).10 However, the calorie content in homemade eggnog recipes varies from about 300 to 400 calories, and some can be almost double that with ingredients like caramel syrup.

To lighten up eggnog, replace whole milk with low-fat or skim milk or lower calorie plant-based milk. Omit the heavy cream or use fat-free half-and-half. Reduce the amount of sugar or use no-calorie sweeteners like stevia or monk fruit extract.

7. Coffee Shop Holiday Drinks

While holiday drinks from coffee shops like Starbucks and Dutch Bros offer enticing flavors and festive cheer, these beverages can be a calorie and sugar bomb if not carefully customized and consumed in moderation.

For instance, Starbucks' Peppermint Mocha contains anywhere from 240 to 540 calories, depending on the beverage size. The venti size packs 68 g of sugar, about 16 teaspoons. Dutch Brothers' Snow Cap Freeze contains a whopping 530 to 930 calories and 75 to 131 g of sugar. For reference, it's recommended to limit daily added sugar intake to 25-36 g.11

To make coffee shop holiday drinks healthier, firstly opt for smaller sizes. Ask for one pump of syrup (as opposed to the standard 3 to 4) and choose non-fat or lower-fat milk alternatives.  Avoid whipped cream, sprinkles, and other sugary toppings that add extra calories and sugar.