Which Alcoholic Drinks Have the Fewest Calories?

It's a common question for anyone trying to balance enjoying a drink with staying mindful of their health: "Which types of alcohol have the fewest calories?" Whether you're at a summer barbecue, a holiday party, or just relaxing at home, knowing your drink options can help you stay on track with your wellness goals.

Part 1: Understanding Alcohol and Calories

Alcoholic drinks can be surprisingly high in calories. Alcohol itself contains about 7 calories per gram—more than carbohydrates or protein (4 calories per gram) but less than fat (9 calories per gram). The calorie content in alcoholic beverages mainly comes from the alcohol and, in some cases, from sugars and carbs.

Beer

Beer calories come from alcohol and carbohydrates, which are produced during the brewing process. Here’s a breakdown:

• Lagers and Pilsners: Light in flavor and color, these usually range from 140–180 calories per 12 oz.
• Ales: With more variety, ales typically contain 150–200 calories per 12 oz.
• Light Beers: Designed to be lower in calories, these come in at 90–110 calories per 12 oz.
• Stouts and Porters: Rich and dark, these can range from 180 to over 300 calories per 12 oz.
• Craft and Specialty Beers: These vary widely, from 150 to 400+ calories per 12 oz.
• Non-Alcoholic Beers: A lighter option at 50–80 calories per 12 oz.

Wine

Wine calories depend on alcohol and residual sugar content. Here’s what to expect per 5 oz serving:

• White Wines: Dry whites like Chardonnay or Sauvignon Blanc have 110–130 calories; sweet whites like Moscato can reach 150–200 calories.
• Red Wines: Light reds like Pinot Noir have 120–140 calories; full-bodied reds like Cabernet Sauvignon range from 140–170 calories.
• Rosé: Dry rosé is around 120–130 calories; sweet versions can be up to 150 calories.
• Sparkling Wines: Brut options are 110–130 calories; sweeter styles can be 150+ calories.
• Fortified Wines: Port, sherry, and madeira are higher in calories—150–200+ per 3 oz serving.

Distilled Spirits

Spirits like vodka, gin, rum, and whiskey contain about 97 calories per 1.5 oz shot, since they have no carbs. However:

• Flavored Spirits: These may have added sugars, increasing calorie count.
• Liqueurs: Drinks like Bailey's or Kahlua can be 100–150+ calories per 1.5 oz due to sugar and flavorings.

Part 2: Low-Calorie Drink Choices

If you're watching your calories, consider these options:

• Champagne and Sparkling Wines: Brut varieties have around 85–90 calories per 4 oz glass.
• Hard Seltzers: Typically about 100 calories per 12 oz can.
• Vodka Soda: Mix vodka with soda water and a splash of citrus for a drink around 100 calories.
• Light Rum and Diet Cola: About 100 calories per serving.
• Dry Martini: Around 120–130 calories.
• Tequila on the Rocks: Approximately 97 calories per 1.5 oz.

Watch Out for Mixers

Mixers can turn a low-calorie drink into a high-calorie one. High-calorie mixers include:

• Cola and sodas (140–150 calories per 12 oz)
• Tonic water (about 120 calories per 12 oz)
• Fruit juices (around 110 calories per 6 oz)
• Cream, coconut cream, and grenadine
• Sweetened iced tea and energy drinks

Better choices include:

• Soda water or club soda
• Diet sodas (check for artificial sweeteners)
• Fresh lemon or lime juice
• Unsweetened iced tea or tomato juice
• Cucumber water or herbal teas

Alcohol and Your Metabolism

Calories aren't the whole story. Alcohol is processed by your liver as a priority, which can slow down the metabolism of fats and sugars, potentially leading to weight gain. Alcohol may also increase appetite and lower inhibitions, making it easier to overeat. How quickly you metabolize alcohol can vary based on genetics, age, gender, and food intake.

7 Tips for Mindful Drinking

• Check labels for calorie and sugar content.
• Drink water between alcoholic beverages.
• Make your own cocktails to control ingredients.
• Choose light beers or dry wines.
• Avoid creamy or sugary mixers.
• Practice mindful drinking—savor each sip.
• Use tools like the Quitemate app to track intake and stay aware.

Enjoying a drink is about more than just calories—it's about the experience and the moments you share. Making informed choices helps you enjoy those moments while staying true to your health goals.