Arielle Cruz
Alcoholic drinks are known to contain empty calories, which can lead to weight gain and affect nutrient absorption. However, it is possible to consume alcohol in moderation and still lose weight, especially by opting for lower-calorie drinks. While pure alcohol contains 7 calories per gram, the overall calorie count of a drink is influenced by factors like volume, alcohol content, carbohydrates, sugars, and mixers. Choosing low-calorie mixers like club soda, diet tonic, or diet soda can significantly reduce the overall calorie intake. Straight shots of spirits like vodka, gin, rum, whiskey, or tequila average around 97 calories per 1.5-ounce shot. A vodka soda, for example, has only about 82 to 133 calories per drink. Other low-calorie options include light beer, dry wine, champagne, and traditional martinis.
| Characteristics | Values |
|---|---|
| Alcoholic drinks with the least calories | Vodka, gin, rum, whiskey, tequila, light beer, champagne, dry wine, martini, vodka soda |
| Alcohol calories | 96-100 calories per 1.5-ounce shot |
| Calories in mixers | Tonic water, juice, soda, syrups, cream, and coconut all add calories |
| Low-calorie mixers | Diet tonic, diet soda, sugar-free mixers, sparkling water, club soda, fresh herbs |
| Non-alcoholic alternatives | Water, selzter, non-alcoholic mocktails |
| Other recommendations | Drink in moderation, drink water before and after, limit drinks, avoid sugary mixers, be mindful of hydration |
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What You'll Learn
Low-calorie alcoholic drinks
Alcoholic drinks tend to be loaded with calories and added sugar, which may contribute to obesity and other health problems in the long term. However, there are many low-calorie alcoholic drinks that can be enjoyed without compromising weight-loss plans.
Vodka, tequila, gin, or whiskey with club soda or seltzer
Liquor has about 96 to 105 calories per shot. Adding a single fruit wedge, such as grapefruit, lemon, or lime, adds a small number of additional calories or carbs. You can also muddle fruits and herbs to add natural flavours without the extra calories and carbs typically found in pre-made mixers.
Vodka soda
A classic drink made by combining vodka with unflavored club soda. A 255-ml serving of vodka soda contains about 133 calories, making it one of the lowest-calorie mixed drinks. You can add extra flavour by garnishing your drink with cucumber, mint, or a spritz of lemon or lime juice.
Light beer
Compared to regular beer, light beer often has fewer calories and a lower alcohol content. While the precise number of calories may vary depending on the brand, a 360-ml can of light beer usually has about 150 calories.
Dry martini
A classic martini is made with gin and vermouth and is topped with olives or lemon wedges. To reduce the calorie content, order a dry martini, which contains more gin and less vermouth. You can also add a splash of orange bitters and a lemon wedge for a low-calorie, flavorful drink.
Low-calorie wine
The calories in wine come from its alcohol and sugar content. Dessert wines, late harvest wines, and sweet wines tend to have more calories due to their higher sugar content. Lighter, dry wines with a lower ABV and no added sugar typically have a lower calorie content. For example, a 150-ml serving of red wine has about 125 calories.
It is important to note that while low-calorie alcoholic drinks can be a part of a balanced diet, alcohol itself contains empty calories and can inhibit the absorption of nutrients in the small intestine, leading to deficiencies. Therefore, it is recommended to consume alcohol in moderation and consider non-alcoholic alternatives.
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Mixers and cocktails
If you're looking to cut down on calories, it's best to avoid cocktails altogether. However, if you still want to enjoy a drink, there are some low-calorie options available.
When it comes to mixers, it's best to avoid sugary options such as fruit juices, purees, syrups, and regular tonic water or soda. Instead, opt for low-calorie or sugar-free alternatives such as:
- Diet tonic water or soda
- Sparkling water or club soda
- Diet Coke or other diet sodas
- Unsweetened tea or coffee
- Low-calorie juices
- Sugar-free syrups
You can also add a squeeze of fresh lemon or lime to your drink, or a single fruit wedge, to add some flavour without adding too many extra calories. If you're making cocktails at home, you can also try using fresh herbs to enhance the flavour instead of sugar or syrups.
Some low-calorie cocktail options include:
- Vodka soda: Combine vodka with club soda or sparkling water. You can also add a spritz of lemon or lime juice, or garnish with cucumber or mint.
- Gin Rickey: Build in a highball glass with 1.5 oz gin, juice from half a lime, drop the lime shell in and top with ice and seltzer.
- Moscow Mule: Made with vodka and sugar-free ginger ale.
- Old Fashioned: Made with whiskey, bitters, water, and a garnish of orange slice and maraschino cherry.
- Aperol Spritz: Aperol has a lot of sugar, but you can make it slightly lower-calorie by using prosecco instead.
- Rum and Diet Coke: A simple way to cut calories is to switch out the regular Coke for a diet version.
- Tequila with lime: A low-calorie option that can be made even lighter by mixing in some club soda, mint, or coconut water.
- Light beer: Light beer often has fewer calories and a lower alcohol content than regular beer.
Remember that even low-calorie cocktails can contribute to weight gain and have negative health effects, so it's important to consume them in moderation as part of a balanced diet.
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Alcohol and nutrition
The calories in alcohol come from the alcohol itself, which is a product of the fermentation of sugars in grains, fruits, and vegetables. The sugars are converted to ethanol, a concentrated form of energy. Each gram of pure alcohol has 29kJ, and alcoholic drinks are measured by their volume of pure alcohol. For example, a standard drink in Australia contains 10 grams of alcohol, which equates to 290kJ of energy from the alcohol alone.
If you are trying to lose weight, it is best to avoid alcohol altogether. However, if you do choose to drink, there are some lower-calorie options available. These include:
- Vodka, which has around 97 calories per 1.5-ounce shot
- Rum, which has a similar calorie count to vodka, with no carbs or fat
- Tequila, which has around 96-105 calories per shot
- Whiskey, which has around 100 calories per 1.5 ounces
- Dry red wine, such as Cabernet Sauvignon or Syrah, which has around 125 calories per 5-ounce serving
- Light beer, which has fewer calories and a lower alcohol content than regular beer
When drinking any of these, it is best to avoid sugary mixers, as these can significantly increase the calorie count of your drink. Instead, opt for club soda, diet tonic water, or sparkling water. You can also add a squeeze of fresh citrus juice, such as lemon or lime, or a single fruit wedge, to add some flavor without too many extra calories.
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Weight loss tips
If you are trying to lose weight, drinking alcohol in moderation is key. Alcohol is high in calories and can impact your body's ability to burn fat, as it is a quick and easy energy source for your body to use. This can lead to weight gain and affect your liver's ability to metabolise and store carbohydrates and fats.
Choose low-calorie alcoholic drinks
Opt for drinks such as vodka, tequila, gin, whiskey, or rum, which have around 96 to 105 calories per 1.5-ounce shot. You can also choose light beer, which has fewer calories than regular beer.
Skip the sugary mixers
Avoid adding sugary mixers or tonic water to your drinks. Instead, mix your liquor with club soda, selzter, or diet tonic to keep the calorie count low. A vodka soda is a classic low-calorie option, and you can add flavour with a squeeze of lemon or lime.
Drink water or seltzer before and after
To mitigate the dehydrating effects of alcohol, drink a glass of water or seltzer before and after consuming alcohol. This will also help slow down your consumption and keep you hydrated.
Set a drink limit and stick to it
Before you go out, decide how many drinks you will have and commit to that limit. This will help you control your calorie intake and support your weight loss goals. It's also a good idea to eat something before you start drinking to slow the absorption of alcohol and help you make better food choices.
Opt for healthier alternatives
If you're craving a drink, try a non-alcoholic option like a mocktail, or choose a lower-calorie alternative such as red wine or light beer. Red wine has about 125 calories per 5-ounce serving, and light beer saves you about 50 calories compared to regular beer.
Remember, while these tips can help you drink alcohol while supporting your weight loss goals, cutting back on alcohol altogether will boost your weight loss efforts. Alcohol can affect your food choices and lead to increased calorie intake, so always consume it mindfully and in moderation.
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Healthier alternatives
While it is important to remember that alcohol contains empty calories and can cause a water weight increase, there are some healthier alternatives to consider if you are looking to lose weight but still want to enjoy a drink.
Firstly, it is recommended to consume alcohol in moderation and as part of a balanced diet. The 2020-2025 Dietary Guidelines for Americans suggest limiting intake to one to two drinks per day, with no more than two drinks for men and no more than one for women.
If you are looking for low-calorie alcoholic drinks, it is best to avoid cocktails, as these often contain a lot of added sugars and calories. Instead, opt for drinks with minimal mixers, such as a vodka soda, tequila with lime, or a gin and slimline tonic. Vodka contains about 97 calories per 1.5-ounce shot, and a vodka soda is a good choice as it contains little to no added sugar. Similarly, a gin and tonic can be made lower calorie by swapping the tonic for a diet or slimline version and adding extra ice.
If you are a beer drinker, light beer often has fewer calories and a lower alcohol content than regular beer, so this can be a good alternative. A 12-ounce can of light beer will save you about 50 calories compared to a regular beer of the same size.
For wine drinkers, a dry red wine like a Cabernet Sauvignon or Syrah is a lower-calorie option, with about 125 calories in a 5-ounce serving. If you prefer bubbles, champagne is a good choice, with about 85 calories in a 4-ounce glass.
When choosing a mixer, opt for a diet or sugar-free option, such as diet tonic, diet soda, or a mixer like Sparkling Ice, which has no sugar and only five calories per bottle. You can also add extra ice to your drink to stretch it out and add volume without extra calories.
Finally, non-alcoholic options like mocktails can be a creative and satisfying alternative to beer, wine, or liquor, allowing you to cut out the calories from alcohol altogether.
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Frequently asked questions
There are several low-calorie alcoholic drinks that won't sabotage your weight loss efforts. A shot of spirits, such as vodka, gin, rum, whiskey or tequila, contains an average of 96 to 100 calories. A glass of champagne or sparkling wine is another good option, with about 84 to 85 calories per 4 ounces. If you prefer wine, go for a dry red wine like Cabernet Sauvignon or Syrah, which has around 120 to 125 calories per 5 ounces. Light beer is also a lower-calorie option, with approximately 100 calories per 12 ounces.
When selecting alcoholic beverages, it is best to consume them in moderation and opt for lower-calorie options. Avoid sugary mixers, juices, syrups, and tonic water, as these can add significant calories to your drink. Instead, mix your alcohol with club soda, sparkling water, or diet tonic water. You can also enhance the flavour of your drinks with fresh herbs like mint, cucumber, or a squeeze of lemon or lime.
Alcohol contains empty calories and can inhibit the absorption of nutrients in the small intestine, leading to potential deficiencies. It can also cause water weight gain and contribute to gradual weight gain over time. Additionally, drinking alcohol can lead to poor food choices and a higher overall calorie intake.
If you're looking for a non-alcoholic option, mocktails can be a creative and satisfying alternative to beer, wine, or liquor. They allow you to enjoy a festive drink without consuming any alcohol or extra calories. Prioritize nutrient-dense foods while drinking, such as lean proteins and complex carbohydrates, to support a healthy metabolism and balanced blood sugar levels.
