While many perceive weight loss and alcohol consumption as mutually exclusive, it's possible to enjoy alcoholic beverages in moderation without completely derailing your diet. According to 2025 Gallup poll data, 54% of adults consume alcohol, marking a low in almost 90 years. The World Health Organization warns that no level of alcohol consumption is safe for health. However, if one chooses to drink, selecting lower-calorie options and practicing mindful consumption can help minimize the impact on weight loss goals. This article explores the best low-calorie alcoholic drinks, provides tips for healthier drinking, and addresses common questions about alcohol and weight management.
Understanding Alcohol and Weight Loss
Alcohol is a toxin and an inflammatory substance that the body prioritizes burning as fuel, which can contribute to weight gain later on. Regularly consuming sugary and high-calorie alcoholic drinks can slow down weight loss progress. Because the standard drink contains roughly 14 grams (g) of pure alcohol content, most alcoholic drinks have the same calorie content per serving-around 100 calories.
It's crucial to understand the calorie content of alcoholic beverages and how they fit into your overall diet. One gram of alcohol contains 7 calories, compared to 4 calories for a gram of carbohydrates or protein. Mixed drinks often have more calories than beer and wine due to sugary mixers.
Top Low-Calorie Alcoholic Drinks
Given the warnings about alcohol, think of this category as the least unhealthy alcoholic drinks:
Vodka Soda
A classic and simple choice, the Vodka Soda 2.0 combines vodka with zero-calorie seltzer. A 1.5-ounce shot of vodka typically contains about 97 calories. Adding a squeeze of fresh fruit like lemon or lime can enhance the flavor without significantly increasing the calorie count. The key is to avoid sugary mixers.
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Rum and Diet Cola
Opting for diet soda instead of regular cola significantly reduces calories and sugar. A 1.5 fluid ounce serving of rum contains no carbs, no fat, and about 97 calories, making it a suitable option when trying to lose weight.
Rum and Unsweetened Black Tea
For those who prefer to avoid cola altogether, rum and unsweetened black tea is a viable alternative. One cup of unsweetened black tea adds only about two calories to the beverage, while a 1.5-ounce shot of rum contributes approximately 97 calories.
Manhattan
A Manhattan, made with two ounces of whiskey (about 105 calories) and one ounce of sweet vermouth (about 64 calories), totals around 169 calories. This can be a reasonable choice if consumption is limited to one or two drinks.
Gin Martini
A gin martini with two olives and brine contains about 200 calories with virtually no sugar or carbs. Experimenting with low-calorie ingredients like chopped ginger, muddled mint, or sage leaves can add flavor without increasing the calorie count.
Paloma
The Paloma, a tangy pink drink made with grapefruit and lime juice, offers a lower-calorie alternative to a margarita. With 158 calories and six grams of carbs, moderation is key. Opting for fresh grapefruit or grapefruit seltzer instead of grapefruit soda can help avoid additional calories and carbs.
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Champagne, Seltzer, and Fruit
A five-ounce glass of bubbly contains about 90 calories. Filling the rest of the flute with seltzer and fresh fruit or mint leaves creates a yummy and low-calorie drink.
Light Beer
Light beer typically contains between 90 to 100 calories per 12-ounce serving, depending on the brand. This makes it a better option than regular beer, which has a higher calorie density.
Dry Red Wine
Red wine typically contains 120 to 130 calories per five-ounce pour. Choosing a dry pour over sweeter options like moscato, sherry, riesling, or dessert wines can help reduce sugar intake.
Baileys and Coffee
Adding a 1.5-ounce shot of Baileys to coffee can create a tasty beverage, but each shot contains over 100 calories. It's best to limit consumption to one drink and avoid added sweeteners or creamers.
Tequila and Lime Splash
A 1.5-ounce shot of tequila with a splash of lime and soda contains only about 100 calories. Muddled mint, basil, or freshly chopped berries can add sweetness without the extra calories.
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Vodka and Mint, Cucumber, and a Lime Wedge
Mixing muddled mint and cucumber with fresh lime juice and vodka creates a refreshing drink without refined sugar. The vodka contributes about 97 calories per shot, while the mint and cucumber are virtually calorie-free.
Margarita on the Rocks
Ordering a margarita on the rocks instead of a frozen daiquiri can save calories. Requesting a reduced-sugar margarita with no agave can further lower the calorie count, but note that a margarita on the rocks still packs about 200 calories per drink.
Seasonal Cocktail
Many bars and restaurants offer creative cocktail menus that utilize seasonal ingredients like sage spritzers or ginger margaritas. Look for combinations of botanicals, teas, and herbs, and inquire about the ingredients to avoid added sugars.
Liquor with a Wedge
Consuming tequila, vodka, or gin with club soda or seltzer and a fruit wedge like grapefruit, lemon, or lime on the side is a simple way to enjoy alcohol with a small amount of additional calories or carbs.
Tips for Healthier Drinking
- Don’t Drink on an Empty Stomach: Alcohol is absorbed quickly into the bloodstream on an empty stomach, which can lead to faster intoxication. Eating food slows down alcohol absorption.
- Skip Fruit Juice Mixers: Fruit juices are often loaded with extra sugar. Opt for low-calorie mixers like diet soda, club soda, or sugar-free syrups.
- Be Careful with Tropical Drinks: Tropical drinks are often full of calories and can contain saturated fat if coconut cream is added.
- Alternate Alcoholic and Nonalcoholic Drinks: This strategy helps reduce calorie and alcohol consumption and keeps you hydrated.
- Choose Wine, Light Beer, or Simple Cocktails: Select lower-calorie options and be mindful of mixers.
- Skip the Mixer Altogether: Try ordering your favorite spirit on the rocks.
- Dilute Your Drink: Diluting your drink with club soda or sparkling water can help reduce calories.
- Have a Game Plan: Decide in advance the number of drinks you will have and cut back on calories during the day in anticipation.
The Impact of Alcohol on Your Body
Alcohol consumption can have various effects on the body, influencing weight loss and overall health.
Liver Health
All types of alcohol have the same impact on the liver, as the liver must process alcohol regardless of its form. The volume of alcohol consumed is the primary concern.
Heart Health
Consumed in small to moderate amounts, alcohol can be healthy for the heart. Moderate alcohol consumption is associated with a lower risk of heart attack, stroke, and cardiovascular mortality.
Stress Reduction
Alcohol dampens the response of the amygdala, the part of the brain that reacts to stress, and triggers higher blood pressure and increased heart rate.
Low-Calorie Alcohol Drink Recipes
Vodka Soda with a Twist
Ingredients:
- 1.5 ounces of vodka
- 4 ounces of club soda
- Lime or lemon wedge
Instructions:
- Fill a glass with ice.
- Add vodka and club soda.
- Squeeze in the lime or lemon wedge.
- Stir gently and enjoy.
Skinny Margarita
Ingredients:
- 1.5 ounces of tequila
- 2 ounces of fresh lime juice
- 1 ounce of orange liqueur
- Optional: a splash of agave nectar or Stevia
Instructions:
- Combine all ingredients in a shaker with ice.
- Shake well until chilled.
- Strain into a salt-rimmed glass filled with ice.
White Wine Spritzer
Ingredients:
- 3 ounces of white wine (Pinot Grigio, Sauvignon Blanc, or Riesling)
- 3 ounces of club soda
- Optional: fresh fruit for garnish
Instructions:
- Fill a glass with ice.
- Add white wine and club soda.
- Stir gently.
- Garnish with fresh fruit.
Expert Advice
- Kimberly Gomer, RDN: Prioritize the lowest-calorie alcohol options and be mindful of the quantity.
- Marissa Meshulam, RDN: Be aware that alcohol lowers inhibitions and can lead to overeating.
- Tanya Mezher, RDN: Alcohol causes blood sugar to drop, which can result in increased hunger and snacking.
- Keri Gans, RD: Keep your drinks simple and avoid sugary mixers.
- Amy Gorin, RDN: Try whiskey with water or a no-calorie mixer like club soda.