A Quick Reference Guide to the Calories, Carbs, and Sugar in Alcohol

Are you on a weight loss journey but still want to enjoy a drink occasionally? Whether you lean toward spirits, wine, or beer, you can still hit your weight loss goals by making strategic choices.

Now, don’t gloss over that word “strategic” in your excitement — moderation still matters. But in this guide, we’ll explore the calorie content of various alcoholic drinks, provide insights into smarter options, and reveal the lowest-calorie drinks so you’ll know exactly what to order.

Spirits for Weight Loss

Prefer to drink spirits while on your weight loss journey? Well, you might be onto something. It’s not only a popular pick for those looking to lose weight, but also for those following a carb-conscious diet like keto. And the perks of choosing spirits go beyond being low-calorie — they are also virtually carb- and sugar-free.

What’s nice about spirits is they come with built-in portion control since most drinks are measured using a standard 1.5-ounce shot glass. This helps you manage your calorie intake while making it simpler to keep track of what you’re consuming.

Calories in Spirits

Vodka (1.5 oz):

• Calories: 96
• Carbs: 0g
• Sugar: 0g

Rum (1.5 oz):

• Calories: 97
• Carbs: 0g
• Sugar: 0g

Whiskey (1.5 oz):

• Calories: 104
• Carbs: 0g
• Sugar: 0g

Tequila (1.5 oz):

• Calories: 96
• Carbs: 0g
• Sugar: 0g

Gin (1.5 oz):

• Calories: 110
• Carbs: 0g
• Sugar: 0g

Brandy (1.5 oz):

• Calories: 98
• Carbs: 2g
• Sugar: 1g

Scotch (1.5 oz):

• Calories: 104
• Carbs: 0g
• Sugar: 0g

Bourbon (1.5 oz):

• Calories: 97
• Carbs: 0g
• Sugar: 0g

Low-Calorie Spirit Drinks to Order

1. Vodka soda with a splash of lime
2. Gin and tonic with a twist of citrus
3. Tequila on the rocks
4. Whiskey and water
5. Rum and Diet Coke
6. Light mojito (made with white rum, fresh mint, fresh lime juice, and Stevia)

Wine for Weight Loss

Wine, although it contains more calories than spirits, can still be a part of your weight-loss-friendly plan. Stick to the drier wines — they tend to be lower in sugar, which keeps the calorie and carb count lower, too. Some people like to make a spritzer by diluting wine with soda water or ice cubes to increase the volume while keeping the calories the same.

The hard part about wine is that it typically comes in a large bottle, so depending on how you pour, you may not be drinking a standard 5-ounce serving. For this reason, use a measuring cup at home to get an idea of what a 5-ounce pour looks like.

Calories in Wine

Red Wine (5 oz):

• Calories: 120–130
• Carbs: 3–5g
• Sugar: 0–2g

White Wine (5 oz):

• Calories: 120–130
• Carbs: 3–5g
• Sugar: 1–3g

Champagne/Sparkling Wine (4 oz):

• Calories: 80–100
• Carbs: 2–5g
• Sugar: 1–2g

Rosé Wine (5 oz):

• Calories: 110–130
• Carbs: 4–6g
• Sugar: 1–3g

Dessert Wine (3.5 oz):

• Calories: 160–250
• Carbs: 20–30g
• Sugar: 15–25g

Low-Calorie Dry Wines to Order

• Sauvignon blanc
• Pinot grigio
• Unoaked chardonnay
• Cabernet sauvignon
• Merlot
• Pinot noir
• Dry rosé

Beer for Weight Loss

Alright, beer lovers: If you’re on a mission to keep losing weight without giving up your beloved brews, a little strategy can go a long way. With the countless beer varieties out there — literally changing with the seasons and regions — it’s crucial to get familiar with the lighter or lower-calorie options. You might also choose beers with a lower alcohol by volume (ABV) because higher-alcohol beers tend to pack more calories. Finally, compared to spirits and wine, beer has more carbs. So, when you plan out your meals and snacks, keep this in mind to help you hit those macronutrient goals.

Calories in Beer

Lager (12 oz):

• Calories: 90–120
• Carbs: 5–10g
• Sugar: 0–2g

Ale (12 oz):

• Calories: 150–200
• Carbs: 10–20g
• Sugar: 0–5g

Stout (12 oz):

• Calories: 150–250
• Carbs: 10–20g
• Sugar: 0–5g

Porter (12 oz):

• Calories: 150–200
• Carbs: 10–20g
• Sugar: 0–5g

Pale Ale (12 oz):

• Calories: 150–200
• Carbs: 10–20g
• Sugar: 0–5g

India Pale Ale (IPA) (12 oz):

• Calories: 150–250
• Carbs: 10–20g
• Sugar: 0–5g

Wheat Beer (12 oz):

• Calories: 120–180
• Carbs: 10–20g
• Sugar: 1–5g

Sour Beer (12 oz):

• Calories: 120–200
• Carbs: 5–15g
• Sugar: 0–5g

Belgian Ale (12 oz):

• Calories: 150–250
• Carbs: 10–20g
• Sugar: 0–5g

Amber Ale (12 oz):

• Calories: 150–200
• Carbs: 10–20g
• Sugar: 0–5g

Pilsner (12 oz):

• Calories: 90–150
• Carbs: 5–15g
• Sugar: 0–2g

Low-Calorie Beers to Order

• Light lager
• American pale ale
• Session IPA
• Blonde ale
• Wheat beer
• Pilsner
• Amber ale

Cheers to Balance

As you venture forth on your weight loss journey, remember that moderation and informed choices are your allies. Whether you opt for virtually carb-free spirits, drier and lower-calorie wines, or light and crisp low-calorie beers, there are always plenty of options to explore. So, here’s to making choices that align with your weight loss goals — and your health.

 

Editorial Sources and Fact-Checking

• What’s a “Standard Drink”? National Institutes of Health. Accessed December 22, 2023.