In The Community
Different Origins and Culture
Photo by Jezael Melgoza on UnsplashEggnog hails from the chilly winters of medieval England and eventually made its way to North America. It was the drink of choice for colonists who had access to dairy, eggs, and plenty of booze. Today, it’s a holiday staple in the U.S. and Canada, served as a cozy treat that’s basically Christmas in a cup.
Rompope, on the other hand, is the Latin American cousin of eggnog. It originated in Puebla, Mexico, thanks to nuns in the Convent of Santa Clara (because apparently, nuns were the OG mixologists). Rompope has deep roots in Mexican culture and is often associated with Christmas, family gatherings, and celebrations like Las Posadas.
Flavor Profile: Sweet, but Make It Unique
Photo by Aleisha Kalina on UnsplashEggnog has a rich, custard-like taste with warm notes of nutmeg, cinnamon, and vanilla. It’s sweet but not too sweet, and the optional splash of rum, bourbon, or brandy gives it that festive kick. Rompope takes that sweetness up a notch. Made with milk, egg yolks, sugar, and vanilla, it has a creamier, almost dessert-like quality. What sets it apart is the addition of almonds, which add a subtle nuttiness that eggnog just doesn’t have. Think of it as eggnog’s sassier, more indulgent sibling.
Alcohol: To Spike or Not to Spike?
Photo by Connor Home on UnsplashIn its most traditional form, eggnog is spiked with rum, brandy, or bourbon, but it’s also commonly served without alcohol—especially if kids are involved. Rompope, though? It’s almost always boozy. Traditionally made with rum or aguardiente (a sugarcane-based spirit), rompope leans heavily into its adult-beverage status. In some families, it’s the drink that gets passed around after dinner, and you’re probably not escaping without a refill.
Consistency: Thick or Thin?
commons.wikimedia.org
Eggnog is famously thick and creamy, like liquid custard. It’s practically a dessert in a glass, and some versions are even rich enough to make you question whether you need a spoon. Rompope, while still creamy, is a bit lighter in texture. It’s more drinkable and less likely to leave you feeling like you just ate a whole pie. This makes it perfect for sipping throughout the evening (or, let’s be real, refilling your glass multiple times).
Spices: The Subtle Differences
Photo by Elin Melaas on UnsplashBoth drinks share a love for warming spices like cinnamon and nutmeg, but rompope leans more heavily on vanilla and almonds for its signature flavor. Eggnog often goes heavier on the nutmeg and sometimes includes cloves or even allspice for an extra punch of holiday warmth.
Where to Find Them
en.wikipedia.org
Eggnog is a grocery store staple during the holidays in the U.S. You can find it in cartons, ready to drink, or whip up a homemade batch if you’re feeling fancy. Rompope is a little trickier to find outside of Latin America or Hispanic grocery stores, but brands like Santa Clara make it easy to snag a bottle. Pro tip: If you’re near a Mexican bakery or tienda, you might just find a homemade version—and trust us, it’s worth the hunt.
How They’re Served
en.m.wikipedia.org
Eggnog is typically served chilled in a glass, sometimes with a dollop of whipped cream or a sprinkle of nutmeg on top. It’s the kind of drink you curl up with by the fire. Rompope, meanwhile, feels more celebratory—it’s often poured into fancy little glasses or served with desserts like buñuelos or Mexican cookies. It’s less of a “casual evening drink” and more of a party guest of honor.
So, what’s the takeaway? If you’re craving something classic and cozy, eggnog is your go-to. But if you’re ready to add a little Latino flair to your holiday season, rompope will bring the flavor, fun, and tradition. Cheers to that!
Bagels and Plain Bread
Photo by Alejandra Cifre González on UnsplashSure, bread is a carb-heavy friend we all know and love, but did you know that even a simple plain bagel can pack in up to 500mg of sodium? That’s just the bread itself—not counting spreads, toppings, or fillings. It’s the same story with your go-to sandwich loaf. Even if it doesn’t taste salty, sodium is often added as a preservative or to enhance the texture.
Cottage Cheese
Photo by Photo By: Kaboompics.com
Cottage cheese may be a protein-packed snack, but its sodium levels can be shockingly high. Half a cup can have up to 400mg of sodium, depending on the brand. Even if you’re pairing it with fresh fruit, the salt content can creep up quickly. Opt for low-sodium varieties if this is your snack of choice.
Canned Vegetables
Photo by Laudia Tysara
Canned veggies might seem like a wholesome shortcut to your daily greens, but don’t let the “healthy” label fool you. A single serving of canned green beans or corn can have over 300mg of sodium—and let’s be honest, most of us eat more than a serving. Rinsing your canned veggies can help cut down on the sodium, or go for no-salt-added options.
Protein Bars
Photo by Hybrid Storytellers on UnsplashProtein bars are marketed as healthy snacks or meal replacements, but they often sneak in sodium to boost flavor or preserve shelf life. Some bars have up to 300-400mg of sodium—close to what you’d find in a small bag of chips. Always check the label, especially if you’re reaching for one after a workout.
Pancakes and Waffles
Photo by American Heritage Chocolate on UnsplashWho knew your breakfast favorites could be hiding so much salt? Even plain, frozen pancakes or waffles can have around 400mg of sodium per serving. Add syrup, butter, or other toppings, and you’ve got a salty-sweet combo that adds up quickly. Homemade versions with baking powder (instead of boxed mixes) can help keep sodium in check.
Salad Dressings
Photo by Anna Pelzer on UnsplashYour leafy greens might be the pinnacle of health, but drizzling on bottled salad dressing can instantly change that. Many store-bought dressings contain 200-300mg of sodium per tablespoon—and let’s face it, who stops at just one? Look for low-sodium versions, or whip up your own vinaigrette with olive oil, lemon juice, and herbs.
Flavored Oatmeal
Photo by Melissa Di Rocco on UnsplashYes, even your wholesome oatmeal isn’t safe. Instant oatmeal packets—especially the flavored kinds—often include salt as a flavor enhancer. One serving can sneak in 200-300mg of sodium, making your breakfast less innocent than you thought. Go for plain oats and jazz them up with fresh fruit and spices like cinnamon.
Non-Dairy Milks
Photo by Sandi Benedicta on UnsplashThink almond milk is all about clean eating? Think again. Many non-dairy milks are fortified with sodium to improve taste and extend shelf life. Depending on the brand, a single cup can have 150-200mg of sodium—higher if you go for flavored varieties like vanilla or chocolate.
Now that you know where salt is hiding, there are ways to cut back without sacrificing flavor. For one, make the habit of reading labels. Even “healthy” foods can be sodium traps, so always check the nutrition facts, especially for packaged items. Another thing you can do is rely more on fresh foods like fruits, veggies, and proteins. Sodium loves to lurk in unexpected places, but with a little awareness and good choices, you can keep things balanced.
Flavored Coffees and Lattes
Photo by Yasamine June on UnsplashYour peppermint mocha might taste like the North Pole in a cup, but it’s often loaded with sugar. A medium-sized holiday latte can pack as much sugar as three candy bars. Opt for a smaller size, ask for fewer pumps of syrup, or switch to a spiced tea latte to save yourself from a sugar coma.
Store-Bought Cranberry Sauce
Photo by Monika Grabkowska on UnsplashHomemade cranberry sauce is tart and tangy, but the canned version? It’s basically candy in disguise. One serving can contain up to 22 grams of sugar. If you’re a cranberry lover, try making your own with fresh cranberries and a touch of honey or orange juice instead of getting the canned one. It’s a little more work, but your body will thank you.
Honey-Glazed Anything
Photo by Tyson on UnsplashHam, carrots, sweet potatoes—you name it, the holidays love glazing it with honey or maple syrup. While these natural sweeteners sound healthier, they still add up fast. A single serving of honey-glazed ham can sneak in 15 grams of sugar before you even get to dessert. This is where balancing the things you put in your plate will help you.
Dried Fruit
Photo by Monika Grabkowska on UnsplashDried fruit might seem like an innocent little snack compared to cookies, but don’t be fooled. Just one small handful of dried cranberries, figs, or dates can pack 20–30 grams of sugar. Stick to fresh fruit for that sweet fix with a fraction of the sugar or enjoy your dried fruit in moderation.
Salad Dressings
Photo by Alexandra Andersson on UnsplashSalads are great for you, but not when you drench them in salad dressing. Especially if it’s store-bought because many of them are loaded with added sugar. This is why it’s important to check the label of the dressings you pick up, or better yet, make your own salad dressings at home. There are hundreds of recipes you can try and it will just taste better, you know?
Cocktail Mixers
Photo by Jacalyn Beales on UnsplashThat holiday punch or spiked eggnog might be delicious, but pre-made mixers are sugar bombs in a bottle. Even a classic margarita mix can contain 24 grams of sugar per serving. If you’re mixing drinks, go for fresh ingredients like lime juice, soda water, and herbs to keep things festive and not regret it later when you get that sugar crash.
Canned Soups
Photo by Austin Kehmeier on UnsplashWho knew that cozy bowl of soup could be hiding so much sugar? The thing is, many canned soups—especially tomato-based ones—use sugar to enhance the flavor. A single cup can have up to 12 grams of added sugar. So, yes, they’re more convenient, but they’re not necessarily great for you. Consider making your own soups or consuming your canned favorites in moderation.
Granola Bars and “Health” Snacks
Photo by Jade Wulfraat on UnsplashDon’t be fooled by the packaging on those holiday snack bars. While they might seem like a healthy treat, many granola bars are loaded with sugar from syrups, chocolate chips, and dried fruit. Look for options with less than 5 grams of sugar per serving, or swap them for other delicious snacks like nuts, fruits, or even homemade granola bars.
Ketchup and Other Condiments
Photo by Dennis Klein on UnsplashKetchup is easily one of the biggest sugar culprits on your holiday table, and your everyday table too. Just two tablespoons can pack 8 grams of sugar—and let’s be real, who stops at two tablespoons? BBQ sauces, teriyaki sauces, and even some gravies can be just as loaded with sugar, so check the labels before you pile them on.
Pre-Packaged Bread and Rolls
Photo by micheile henderson on UnsplashEven that basket of dinner rolls isn’t free of more sugar than you imagine. Many store-bought breads and rolls contain added sugar to improve the flavor and texture. Hawaiian rolls, anyone? While delicious, they can have 4–6 grams of sugar per serving. Opt for fresh-baked bread or whole-grain options to keep things healthy and balanced while you indulge.
The holidays are a time to enjoy yourself, not obsess over every calorie—but being mindful of sneaky sugar sources can help you feel better (and avoid the dreaded sugar crash). Swap out the sugar-laden options for lighter, fresher alternatives, and you’ll enjoy the season without overdoing it.
- Decoding Latine Traditions: Los Reyes Magos, The Rosca and Tiny Baby Jesus ›
- 7 Unique Latin American Dishes You Can Bring To Holiday Parties ›
