For many of us, grabbing a drink after a long day or at social events is pretty routine. But what we often forget is just how many hidden calories alcohol can sneak into our day. We know it’s about the enjoyment and relaxing vibes, but if you’re trying to stay on top of your health or lose weight, understanding the calories in alcohol is a game-changer.
So, why should you care about the calories in alcohol? If you’re sipping on a cold beer, a nice glass of wine, or shaking up a cocktail, those calories can really add up without you even noticing. In this article, we’ll take a look at how alcohol contributes to your daily intake, break down the calorie counts in popular drinks, and share some easy swaps to help you keep the fun without interrupting your goals.
Why Does Alcohol Have So Many Calories?
It might seem surprising that a drink can have so many calories, but alcohol itself contains 7 calories per gram. To put that into perspective, carbs and protein have 4 calories per gram, and fat has 9. This means alcohol sits closer to fat on the calorie scale, and that’s before we even add in any sugary mixers or other ingredients.
That’s where the real issue often lies. Drinks like margaritas or rum and Cokes bring more than just booze; they carry hefty doses of sugar, making them calorie bombs. If you’re sipping cocktails all night, those empty calories can add up quickly—and they don’t exactly offer any nutritional value.
Breaking Down Calories in Popular Drinks:
Not all alcoholic drinks are equal when it comes to calories. Depending on what you choose to drink, the numbers can vary wildly.
1. How Many Calories Are in Beer?
Beer is a staple for many, but its calorie count can vary quite a bit depending on the alcohol content and type of beer you choose.
- Light beer (12 oz, 2-3% alcohol): 60-100 calories, like Miller 64 or Bud Light.
- Regular beer (12 oz, 5% alcohol): Around 150 calories, like Budweiser.
- IPAs (12 oz, 7-11% alcohol): 200-300 calories, such as double IPAs or Belgian-style Trippels.
- Session IPAs (12 oz): Around 140 calories, lighter versions of IPAs.
- Draft beer (16-20 oz): Can range from 200 to 300+ calories depending on the size and alcohol content
For craft beer lovers, the higher alcohol content can mean more calories, so opting for a light beer or session IPA can help keep those numbers down.
2. How Many Calories Are in Wine?
Wine drinkers, you’re not off the hook either! The calories in wine depend on both alcohol content and portion size.
- White or red wine (5 oz): 120-150 calories, depending on the type.
- Sweeter wines (like Moscato): Higher in sugar, but roughly 150-200 calories per 5 oz.
- Sangria (glass): Around 200-300 calories due to added fruit, juice, and sugar.
A typical restaurant pour is often 6 to 9 ounces, which means your glass could easily contain 200 or more calories. For lower-calorie options, consider lighter wines like Barefoot Bright & Breezy, which offer around 70-80 calories per 5-oz. glass.
3. How Many Calories Are in Vodka, Whiskey and Cocktails?
Spirits like vodka, rum, whiskey, and tequila can offer a lower-calorie option if consumed in moderation. However, adding mixers often brings the calorie count up.
- Vodka (1.5 oz shot): 96 calories
- Whiskey (1.5 oz shot): Around 105 calories
- Margarita (8 oz): 300-450 calories, depending on sugar content
- Mojito or Moscow Mule (8 oz): Around 200-300 calories
- Long Island Iced Tea (8 oz): 400-600 calories
If you’re mixing cocktails, opt for soda water or diet mixers to keep calorie counts down. For example, a simple vodka soda with lime has significantly fewer calories than a sugary mojito or margarita.
4. How Many Calories Are in Hard Seltzer, Cider and Canned Cocktails?
Other popular choices like hard seltzers, ciders, and canned cocktails can also vary in calories depending on their ingredients and alcohol content.
- Hard seltzer (12 oz): Around 100 calories, like White Claw or Truly
- Hard cider (12 oz): 150-200 calories depending on the sugar content
- Canned cocktails (12 oz): 150-300+ calories depending on the alcohol and sugar content
For a lower-calorie option, stick to hard seltzers or ranch water cocktails (tequila, soda water, and lime), which come in around 100 calories per serving.
How to Drink Smarter and Cut Back on Calories?
If you’re trying to enjoy a drink without going overboard on calories, there are a few strategies that can help. It’s all about making small, mindful changes to keep things in check:
- Opt for light beer or dry wine: These options generally contain fewer calories than their craft beer or sweet wine counterparts.
- Ditch the sugary mixers: Skip the soda and fruit juice in favor of soda water or diet soda. Not only will you cut back on calories, but you’ll also avoid the sugar crash.
- Measure your pours: Be mindful of portion sizes. A standard glass of wine is 5 ounces, but many people pour far more than that, which can easily double your calorie intake without you realizing it.
These little tweaks can help you cut down on the calories in alcohol without feeling like you’re missing out on the fun.
Alcohol and Weight Loss: What You Need to Know?
Alcohol doesn’t just contribute calories; it also messes with your metabolism. When you drink, your body puts fat burning on the back burner to focus on metabolizing the alcohol first. This means that not only are you consuming extra calories, but your body is also less efficient at burning them off when alcohol is in your system.
How Does ALCOHOL Impact Fat Loss, Muscle & Testosterone? (What The Science Says)
Jeff Nippard is not a doctor or a medical professional. Always consult a physician before starting any exercise program. Use of this information is strictly at your own risk.
On top of that, alcohol tends to stimulate appetite. How many times have you had a few drinks and found yourself reaching for some late-night snacks? It’s a double whammy: extra calories from the booze, and extra calories from the food cravings alcohol triggers.
If weight loss is a goal, it might be worth cutting back on alcohol or choosing lower-calorie options.
Non-Alcoholic Alternatives
If you’re looking for ways to cut out the calories in alcohol altogether, there are plenty of non-alcoholic options that are both tasty and calorie-friendly. From mocktails to alcohol-free beers and wines, there’s no shortage of options.
- Mocktails: A lot of bars and restaurants now offer creative mocktails that mimic your favorite drinks without the alcohol. Think of a virgin mojito or a refreshing cucumber cooler.
- Alcohol-free beer or wine: Many breweries and vineyards are now producing non-alcoholic versions of their beverages that taste great and often have far fewer calories.
Final Thoughts
At the end of the day, knowing the calories in alcohol is just one piece of the puzzle when it comes to making healthier choices. While it’s okay to indulge now and then, being mindful of what’s in your drink and how much you’re consuming can go a long way toward staying on track with your health and fitness goals.
Sipping on a cold beer, pouring a glass of wine, or crafting your perfect cocktail can be enjoyable, but balance is key. By choosing lighter options, watching your mixers, and keeping portions in check, you can enjoy your favorite drinks without worrying about disrupting your progress.
