Desserts are often the highlight of any meal—but not all sweets are created equal. While indulgence is a part of Christmas, some desserts pack an astonishingly unhealthy punch, with sky-high levels of sugar, fat and empty calories.
To help you navigate the dessert menu with a little more awareness, we spoke to multiple nutritionists who revealed the five desserts you might want to think twice about on December 25.
While avoiding sweet treats entirely might be unrealistic, experts recommend practicing mindful portion control and resisting the temptation to go back for seconds. To help satisfy cravings without overindulging, nutritionists have also shared healthier alternatives to your favorite Christmas desserts.
This advice comes at a time when Americans are placing a growing emphasis on healthier eating habits, with sugar reduction emerging as a key focus. According to the 2024 International Food Information Council (IFIC) Food & Health Survey, 66 percent of Americans are actively working to cut back on sugar—a notable increase from 61 percent last year.
Christmas Pudding
Bharathi Ramesh, a nutritionist and a clinical research professional based in India, told Newsweek: “Avoiding festive treats entirely can lead to feelings of deprivation. Christmas pudding can be enjoyed in moderation as part of a balanced diet. The key is to savor it as an occasional treat and avoid overindulging.
“A mindful approach will let you enjoy the tradition without compromising your health goals.”
Consuming a 100g serving of Christmas pudding provides approximately 34 grams of sugar. This amount surpasses the American Heart Association‘s recommended daily limit of 25 grams for women and comes close to the limit of 36 grams for men.
Ramesh said: “A single serving (about 100 grams) of Christmas pudding can contain 300–350 calories. It has a high sugar content—traditional recipes often include dried fruits (raisins, sultanas, dates), which are already high in natural sugars, alongside added sugar or treacle.
“The pudding typically includes suet (beef or vegetable fat) or butter, contributing to its saturated fat content, which can be detrimental to heart health if consumed in excess.”
Ramesh added that a small portion packs significant calories and adding toppings like custard, cream or brandy butter further increases calories, fat and sugar.
Instead, she advised a smaller slice or making your own healthier version.
- Use whole-grain flour, reduce sugar and replace suet with healthier fats like olive oil or almond butter. Add nuts and seeds for extra fiber and protein.
- Serve with plain Greek yogurt instead of cream or custard for fewer calories and added protein.
Eggnog
Michelle Rauch, MSc RDN, a registered dietitian for Actors’ Fund Home in the New York metropolitan area, describes eggnog as “one of the most calorie-dense and nutritionally ‘unfriendly’ holiday treats.”
The traditional drink—made with eggs, milk, cream, spices like nutmeg and vanilla, and fortified with rum, whiskey, and/or brandy—contains 343 calories per cup, according to Calorie King.
Rauch said: “When spiked with alcohol, an 8oz serving may contain over 15g of fat (of which more than half is saturated fats), and 15g of added sugars.”
While store-bought varieties can vary slightly in nutritional content, eggnog generally contains a lot of added sugar.
Rauch explained: “Eggnog generally contains a significant amount of added sugar which, in abundance, is linked to various health issues, including obesity and diabetes. Cream and whole milk in eggnog raises the saturated fat content. Diets high in saturated fat can increase the risk of heart disease.
“The festive nature of eggnog often leads to overconsumption—especially at holiday gatherings and when alcohol is involved.”
For a lighter take on eggnog:
- Choose plant-based options like oat, almond or soy milk for fewer calories and fat.
- Try lighter or reduced-fat versions, but note they may still have similar sugar content.
- Skip the alcohol to cut 60-70 calories per half-ounce.
Hot Chocolate
This winter warmer, consisting of shaved or melted chocolate or cocoa powder, is often topped with whipped cream and marshmallows. Los Angeles-based dietitian Jordan Anthony told Newsweek that it is packed with sugar and fat.
“Since it’s a liquid with no fiber, it gets into your bloodstream very quickly, leading to a blood sugar spike and an insulin response, which will work quickly to store that excess sugar as fat,” told Anthony, the head of nutrition at Ahara, a personalized nutrition company.
She added: “That being said, it’s generally healthier from a psychological perspective to worry less about what you eat during the holidays, especially if you have good diet and exercise habits outside of the holiday season.”
Pecan Pie
Pecan pie is a calorific dessert containing eggs, corn syrup, vanilla and lots of pecans. Dietitian Melanie Marcus told Newsweek that the nuts alone are “calorie-dense.”
The communications manager for Dole Food Company, one of the world’s largest providers of fresh fruits and vegetables, stated that a single slice can contain 500–600 calories due to its rich combination of buttery crust and sugar-laden syrup.
“It’s also packed with saturated fat and added sugars, making it nutritionally ‘unfriendly,’” she said, adding: “But there’s no need to skip the pecan pie entirely!”
A lighter version:
- Use less sugar and swap corn syrup for maple syrup or honey.
- Add more pecans for natural sweetness and texture.
- Reduce the crust size or try a crustless version.
Pumpkin Pie
Marcus told Newsweek: “Pumpkin pie is already nutrient-packed, thanks to its pumpkin base.”
Indeed, the pumpkin-based custard filling pie contains several essential vitamins, including vitamin A, vitamin E, vitamin K, folate (B9), vitamin B12 and vitamin C. But that doesn’t make it a health food.
“The crust can add unnecessary calories and fat,” told Marcus, adding the average slice of pumpkin pie comes in at 325 calories, 13g of fat and 25g of sugar.
A healthier option:
- Make a crustless version, which will eliminate one-third of the calories without sacrificing any of the holiday-spiced goodness.
- Replace some of the sugar with three mashed bananas.
With insights from the experts, we hope you can enjoy your favorite desserts in moderation while making healthier choices that allow you to fully embrace festive traditions.
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