If you’re trying to keep your night out on the lighter side – whether for sleep, performance or simply avoiding the next-day slump – it helps to know which drinks contain fewer calories.
Because happy hour doesn’t have to turn into sour hour – you just have to sip smarter. And that starts with knowledge, even though, when it comes to alcohol, most of us think we know more than we do. In fact, a systematic review showed that most people underestimate the calorie content of alcohol.
But, with a few tidbits of knowledge and some simple swaps, you can enjoy drinks with your favourite people without blowing your daily calorie budget or derailing your progress. And we’re going to show you exactly how you can do that.
READ MORE: 5 Boozy Ice Lollies To Eat If You’re Watching Your Weight
Why Alcohol Calories Add Up Faster Than You Think
Most of the calories in alcohol come from alcohol , not just sugar: alcohol delivers 7 calories per gram, which makes it the second-most energy-dense macronutrient, after fat (9 calories per gram), according to the Front-of-Package Nutrition Rating Systems and Symbols.
Because of this, the calorie content of a drink is closely tied to its alcohol by volume (ABV). Simply put, higher alcohol percentage = more calories. This is why reading the label on your fave boozy bev and paying attention to ABV is one of the simplest ways to choose lower-calorie drinks. Talk about a life hack!
Of course, this isn’t a hard and fast rule. ABV is a good general guide but other ingredients also contribute to the total calorie count; things like leftover sugars after fermentation (beer and wine), added sugars (cocktails, ciders and liqueurs), additional mixers (sugary sodas and juices). So a highly-sweetened lower-ABV drink could actually have more calories than a more stripped-back higher-ABV one, even if they’re the same volume (aka serving size).
And that brings us to your serving size which can often derail that low-ABV hack. A larger serving of a lower-ABV drink like a draught of beer (roughly 120-180 calories at 5% ABV) can contain more calories than a standard 45ml shot of a 40% ABV spirit (around 97 calories).
READ MORE: 10 Low-Calorie Cocktails Worth Sipping On This Summer
Does Alcohol Make You Gain Weight?
Research in the American Journal of Public Health found that on women’s heaviest drinking days, alcohol accounted for 19% of their daily calorie intake. And the study authors noted “the odds of obesity were significantly higher with increased consumption of alcohol calories.” They also highlighted that those in the highest alcohol calorie quartile were at greater risk for obesity than those in the bottom quartile.
Healthy Swaps To Make Your Drink Lower Calorie
You don’t have to skip your drink – you just need to choose it smarter. With a few simple swaps, you can cut the calories without cutting the fun. Here’s what to pick and what to leave behind.
White Wine: The Lower-Calorie Glasses That Go Down Easy
Choose
Higher alcohol means more calories, so try to order a white wine with an alcohol volume of around 12%. Sauvignon Blancs, unwooded Chenin Blancs and Rieslings are often lighter – just check the bottle. If you want to stretch your drink even further, you can make a spritzer (add sparkling water) .
Lose
Ditch the richer and heavier whites like Chardonnay with an alcohol volume to match (usually around 14%). You could save yourself almost 25 cals per glass. Over the course of a night, that difference compounds quickly.
READ MORE: 5 DIY Flavoured Waters For Every Situation
Red Wine: The Lighter Options (And The Heavier Ones)
Choose
Pick a full-bodied wine like a Shiraz – around 117 calories for a medium glass – because it has heart-friendly antioxidants. Merlot and Pinot Noir are also great options as red wine contains polyphenols, which are beneficial to our health, according to 2023 research published in .
Lose
Pay attention to the alcohol levels again. Heavier reds like Cabernet Sauvignon or bold blends may be as high as 14.5%, which pushes that calorie content up.
And share – splitting a bottle between the whole table will ensure you don’t down half of it yourself without even realising. Also, drink water in between, obvs.
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Spirits: The Lowest Calorie Spirit
Choose
Clear spirits like vodka, gin and tequila are great shout. Just be mindful that the mixer is where calories creep in; one regular tonic can contain up to five teaspoons of sugar! If you’re a gin girl, swap the G&T for a 114 calorie Gin Rickey (gin + soda + lots of fresh lime juice).
Lose
Steer clear of flavoured liqueurs and sweetened shots. Take Black Sambuca for example; a shot of the stuff contains 102 calories and more than 11g of sugar. Yep: just one shot. Now that is hard to swallow.
READ MORE: 13 Mocktails So Good, You Won’t Be Mad They’re Booze-Free
Cocktails: The Lowest Calorie Cocktails To Order
Choose
Cocktails built with sparkling wine, soda water or fresh citrus are usually lower in calories. Try a Champagne cocktail, like an Aperol Spritz or a Bellini, with some natural, fresh fruit nectar. In general though, sticking to drinks with a single spirit makes calorie counts more predictable.
Lose
Say no to Long Island iced tea – it can have more calories than a McDonald’s Big Mac (!!!). That’ll be the vodka, rum, gin, tequila and triple sec. Creamy cocktails like Pina Coladas are also calorie-dense due to the coconut cream and syrups typically used.
READ MORE: 6 Ice Teas With A Little Boozy ‘Twist’
Beer & Cider: Where Calories Creep In
Choose
Any “light” beer (under 4% ABV) is the obvious choice. Many South African light lagers offer full flavour at far lower alcohol – and therefore lower calories.
Lose
Ciders and fruit beers don’t count as one of your five-a-day and can rack up around 190 calories per drink. Also keep an eye on the alcohol levels – avoid anything above five percent.
