“Alcoholic calories are often referred to as ‘empty’ calories because they provide energy without any beneficial or essential nutrients,” says Lauren Harris-Pincus, MS, RDN, and author of The Protein-Packed Breakfast Club. “It doesn’t help that the alcohol is usually accompanied by high sugar or high-fat mixers which can result in large cocktails containing 500-700 calories.”
Calories in alcohol
Shannon Henry, RD at EZCare Clinic, explains why drinking alcohol can lead to weight gain:
It’s calorie-dense: One gram of alcohol contains almost twice as many calories as grams of carbohydrate or protein.Your liver converts almost all alcohol into energy.Your body stops using fats and carbohydrates as sources of energy when more energy is easily absorbed by alcohol.When your body gains more energy through alcohol, you begin to store more energy for the formation of products like fat.
One of the ingredients that makes alcohol harmful to your health is alcohol dehydrogenase. “Alcohol dehydrogenase is an enzyme that converts alcohol into acetaldehyde, a highly active and toxic molecule that may play a significant role in alcohol-related liver damage,” Henry states.
Tips to make low-calorie alcoholic drinks
Avoid juices, blends, energy drinks, tonics, and sugary sodas: Henry recommends adding a fragrant seltzer instead.Keep it fresh! Try fresh citrus fruits (like lemon juice) and pomegranate seeds are rich in antioxidants and flavors, Henry says.Ask the bartender if the fruit or flavor of your drink is fresh or syrup: “You can always ask for a “little” or “a drop of” instead of going all with the sugar syrup, or see if you can order a drink the other way, such as herbs or fresh ginger,” Henry explains.Make your favorite DIY favorites: Skip piña coladas and strawberry daiquiris when you’re outside. “Instead, opt for the vodka soda with strawberries, When you make your own at home, it’s easy to control your sugar content. Use fresh fruit, ice, spirits, and/or wine,” Henry states.
Best Low-Calorie Drinks
Vodka soda with lime
Calorie count: 61 A classic cocktail, vodka soda with lime is great if you’re watching your waistline. “Because of the glorious zero-calorie blend, you only consume calories from vodka - around 61 in total” Henry explains. “Add lemon juice or fresh lime to drink, and garnish with a sprig of mint or rosemary to add fragrance. Smell plays a major role in our perception of food and drink.”
Light Moscow Mule
Calorie count: 80 This drink is made with vodka, ginger beer, and lemon juice, garnished with lime. “Mule can be made diet friendly by exchanging slimline version with regular ginger beer,” says Henry.
Bloody Mary
Calorie count: 100 A brunch staple for many of us, this drink also makes for a nice dinner cocktail. “One of my favorite go-to drinks is a bloody Mary. The tomato juice is low in calories and tomato juice also cuts appetite so it’s a great drink to enjoy when going out for dinner,” Lisa Young, PhD, RDN, author of Finally Full, Finally Slim, and adjunct professor of nutrition at NYU.
Skinny margarita
Calorie count: 105 Regular margaritas are packed with sugar, but by swapping out the margarita mix for lime juice you can cut a ton of calories. “For ingredients, all you need is 1.5oz of tequila mixed with 2 tbsp of lime juice (the juice from 1 lime), 4oz of water, stevia to taste, and a slice of lime to garnish,” says Ashley Larsen, RD, and owner of Ashley Larsen Nutrition. “This drink is 105 calories and has all of the flavors you love from a margarita, without all of the sugar.”
Frozen rosé
Calorie count: 140 “By blending 4 ounces of rosé wine with 3/4 cup of frozen strawberries and a little bit of stevia or preferred sweetener for a no added sugar slushy libation with approximately 140 calories,” Harris-Pincus explains. “You get to enjoy a filling cocktail with some extra fiber and antioxidants from the fruit. Sub in any frozen fruit like mango, peaches or wild blueberries depending on what you have in the freezer.
Low sugar wine
Calorie count: between 90 and 120 Throwing back two or more glasses after work can add up from a calorie perspective.“When I have a glass of wine, I want the real thing, meaning I want full flavor, full ABV, and high-quality wine. But I also want to make a choice that’s better for me like so many people out there looking for beverages that fit their lifestyles,” says Stephanie Ferrari, MS, RDN, president/co-founder of FRESH Communications. “In addition to drinking in moderation, the number one thing I do to make a better alcohol choice is to opt for low-sugar options. That’s why my go-to is FitVine Wine.” This brand of wine has less sugar in an entire bottle than most wines do in a glass, is full ABV, and comes in several different varieties. As an added bonus, it contains fewer tannins and histamines which is helpful if you suffer from allergies. “I usually go for the Pinot Noir which is 118 calories, 0.03g of sugar, and 13.9 ABV,” Ferrari explains. “Or if I’m feeling bubbly, I’ll pour on the Prosecco which clocks in at 92 calories, 0.7 g sugar, and 11 ABV.”
Raspberry Bellini
Calorie count: 100 Bring on the bubbly! “I’m a lover of champagne and to reduce the calories I recommend a raspberry bellini topping out at around 100 calories making a perfect and refreshing low-calorie beverage option,” Cheryl Mussatto, MS, RD, LD, Clinical Dietitian and author of The Nourished Brain, explains. What’s the secret to picking out low-calorie champagne? “Look for a ‘brut’ champagne which is French for unsweetened or dry. Blend two cups of raspberries and 1 tablespoon of sugar in a blender until smooth. Place one tablespoon raspberry puree in a champagne flute and gently stir in chilled champagne of your choice. Quick, easy-to-make, it’s fabulous,”
Pomegranate margarita martini
Calorie count: 118 If you want to kick your margarita up a notch, try this sweet, low-cal drink. “Pomegranate and margaritas pair up with a martini for a dose of fun and antioxidants in this drinkfrom Too Hot in the Kitchen: Secrets to Sizzle At Any Age cookbook,” says Lee Jackson, LDN, RD, for TheHealthyCookingBlog.com and manager of Holly Clegg’s best-selling trim & TERRIFIC® cookbook series. “No bartender needed as you make this drink in a pitcher for easy pouring!” Makes 3 cups
2 cups alcoholic margarita mix1/2 cup pomegranate juice1/4 cup tequila1/4 cup lime juice
In a pitcher, mix together all ingredients. Serve over ice or in a martini glass.
Pomegranate champagne punch
Calorie count: 235 Move over mimosas! Jackson recommends this punch for any celebration or time of day. Makes 8 (1-cup) servings
1 bottle Champagne1 cup pomegranate juice1 1/2 cups sugar3 cups water1 cup lemon juice
In a large pot, combine all ingredients and bring to a boil. Cool and refrigerate until serving.
Cranberry margarita tea
Calorie count: 173 This light refreshing drink can be made using any tea. “With a pretty presentation, yet simple to whip up – make this your signature drink at your tailgate party,” says Jackson. Makes 6 (1-cup) servings
1 (20-ounce) bottle green tea with honey1 cup alcoholic margarita mix1/4 cup honey Fresh cranberries for garnish2 1/2 cups cranberry juice cocktail
In a pitcher, mix together all ingredients. Mix well and refrigerate. Serve over ice.
White wine spritzer
Calorie count: 60 A DIY white wine spritzer is a great low-sugar and low-calorie option. “Simply combine five ounces of white wine with 2-3 ounces of club soda. Add balled melon such as watermelon to give it some natural sweetness, or a teaspoon of sugar which provides four grams of sugar,” Diana Gariglio-Clelland, RD, Registered Dand certified diabetes care and education specialist, says. “White wine has an average of 1.4 grams of sugar per 5 ounce serving, so this drink would only contain around 4.5 grams of sugar using four watermelon balls and no added sugar.”
Summer limeade
Calorie count: 190 Have leftover watermelon? Create a refreshing fruity frappe-style summer drink. “This drink is easy to make child-friendly or for an adult version – just add your favorite rum or vodka,” Jackson explains. “Bursting-with-flavor fresh strawberries are rich in immune-boosting vitamin C. Colorful, healthy and a great way to use that leftover melon.” Makes 7 (1-cup) servings
3 1/2-4 cups small chunks watermelon or 3 cups pureed watermelon1 pint strawberries, hulled1/4 cup sugar1 (12-ounce) can frozen limeade, thawed3/4 cup lemon juice1 cup waterMint to garnish, optional
Milk punch
Calorie count: 153 Jackson recommends this oldie but still great classic New Orleans beverage served with brunch. Makes 14-16 servings
1/2 gallon fat-free vanilla ice cream1 quart skim milk1 cup bourbon or adjust to tasteNutmeg
Blend ice cream, milk, and bourbon in blender. Pour into glasses, sprinkle with nutmeg. Pro tip: To make ahead of time: Let ice cream soften, add the milk and bourbon, and mix well. Make the day before and freeze. Remove about 1 hour before serving. Serve in a punch bowl or pitcher and sprinkle with nutmeg.
Skinny Piña Colada
Calorie count: 110 “This is one of my summer favorites! Simply combine coconut flavored seltzer, 1 oz vodka, and a splash of pineapple juice. With just about 110 calories, this drink is light and refreshing,” Skylar Griggs, MS, RD, LDN states.
Skinny blackberry mojito
Calorie count: 120 An instant crowd-pleaser so delicious, no one will know it’s low-cal! “For one serving, muddle 5-6 fresh blackberries. Add this to a wine glass with 3-4 ice cubes, 1 oz rum, and 1/2 cup berry-flavored seltzer,” says Griggs. “Toss in a few frozen blackberries to garnish. It’s that easy!
Carb-conscious sangria
Dr. Nicole Avena, PhD, nutrition consultant, scientist and speaker, recommends this for all wine-lovers who are trying to cut back on the carbs and sugar. For the Simple Syrup: Ingredients
½ cup Swerve (granular, confectioners, or brown)1 cup hot (almost boiling) water
Instructions
To a glass container, add Swerve, then water.Shake until well combined.Store in the fridge for up to 1 week.
For the Cocktail: Ingredients
1 bottle of FitVine Wine Red BlendDesired fruit, such as sliced oranges, limes, lemons, or berries1 bottle FitVine Wine Prosecco12 oz bottle sugar-free ginger beerSimple Syrup using Swerve, to taste
Instructions
Add red wine and desired fruit to a pitcher. Let sit for 3 to 4 hours.Before serving, add prosecco and ginger beer.Taste and sweeten with the Simple Syrup to taste. Enjoy!
Kombucha cocktail
Calorie count: Around 100 “Kombucha is a great mixer. In terms of brands, bears fruit is great. It’s lower in sugar than juice but more interesting than a spirit on the rocks,” says Lauren Slayton, MS, RD.
Irish-ish coffee
Calorie count: Around 150 Calling all whiskey lovers! This drink can be made with iced or hot coffee and a shot of whiskey. Slayton recommends adding a little coconut milk instead of whipped cream for a tasty, low-calorie treat. Next, read about 11 tasty low-calorie drinks to keep you hydrated if water’s just not your thing.
Sources
Lauren Harris-Pincus, MS, RDN, and author of The Protein-Packed Breakfast ClubShannon Henry, RD at EZCare ClinicLisa Young, PhD, RDN, author of Finally Full, Finally Slim, and adjunct professor of nutrition at NYUAshley Larsen, RD and owner of Ashley Larsen NutritionStephanie Ferrari, MS, RDN, president/co-founder of FRESH CommunicationsCheryl Mussatto, MS, RD, LD, Clinical Dietitian and author of The Nourished BrainDiana Gariglio-Clelland, Registered Dietitian and Certified Diabetes Care and Education SpecialistSkylar Griggs, MS, RD, LDNDr. Nicole Avena, Ph.D., nutrition consultant, scientist and speakerLee Jackson, LDN, RD, Registered Dietitian for TheHealthyCookingBlog.com and manager of Holly Clegg’s best-selling trim & TERRIFIC® cookbook series
