Alcohol Calories and Weight: The Calories You Don't See
Drinks rarely come with a calorie label, so it is easy to forget they count. Here is what common drinks contain, how it adds up over time, and some easy ways to cut back.
A glass of wine with dinner or a couple of beers with friends rarely feels like part of what you eat. Yet alcohol is surprisingly rich in energy, and the calories tend to slip by unnoticed because we drink them rather than chew them.
This article sets out what typical drinks contain, why it matters if you are watching your weight, and simple steps that make drinking less easier. You will also find an alcohol-free spritz with rosemary that feels just as special in the glass.
How many calories are in alcohol?
The NHS explains that alcohol itself has 7 calories per gram, almost as many as a gram of fat. Mixers such as cola or tonic water add more on top.
Here are some of the NHS figures. A pint (568 ml) of 5% beer can contain up to 222 calories. A standard 175 ml (6 fl oz) glass of 12% wine has up to 158 calories. A 50 ml double measure of 40% spirits has about 100 calories, a 50 ml glass of 17% cream liqueur about 153, and a 275 ml bottle of 4.5% alcopop about 154.
Rosemary and Grapefruit Spritz (Alcohol-Free)
You need
- freshly squeezed pink grapefruit juice120 ml (1/2 cup)
- sprigs fresh rosemary, plus 2 small sprigs to serve2
- lime, juiced1/2
- chilled sparkling water350 ml (about 1 1/2 cups)
- ice cubes1 handful
Method
- Wash the rosemary. Put two sprigs into a jug and press them gently with the back of a spoon to release their scent.
- Add the grapefruit and lime juice and leave for 5 to 10 minutes to infuse.
- Remove the rosemary sprigs.
- Fill two wine glasses with ice, divide the juice between them and top up with sparkling water.
- Stir gently and add a small rosemary sprig to each glass.
Tips
- Serving it in a wine glass makes it feel like a proper drink at the table.
- For a less tart version, swap half of the grapefruit juice for orange juice.
- If you need to avoid grapefruit, skip the juice and make the spritz with sparkling water, a squeeze of lime and rosemary.
How it adds up
Single drinks look small, but habits repeat. The NHS estimates that four bottles of 12% wine a month add up to as much as 32,400 calories a year. Five pints of 5.2% lager a week can come to as much as 57,720 calories a year.
Those calories come on top of what you eat, and nights out can also mean extra snacks. The NHS suggests not drinking on an empty stomach and, if you do snack, choosing a healthier option.
What the evidence says
The NHS says that if you are trying to lose weight, you need to think about what you drink as well as what you eat, and that regularly drinking more than it recommends can have a noticeable impact on your waistline. It does not promise a set amount of weight loss, and neither should anyone else; your food, sleep and activity matter too.
Weight is only part of the picture. The NHS advises not regularly drinking more than 14 units a week, spread over three or more days, and is clear that there is no completely safe level of drinking. Fourteen units is about six 175 ml glasses of average-strength wine or six pints of average-strength beer. Over the long term, cutting back is linked with lower blood pressure and a lower risk of stroke, liver disease and cancer, and it may improve sleep and mood.
No herb, tea or supplement cancels out the calories in alcohol or protects your liver from drinking. The only thing that reduces them is drinking less.
Simple ways to drink less
The NHS suggests several practical steps. Plan a few drink-free days each week. Switch to lower-strength drinks or alcohol-free alternatives. Have a glass of water after each alcoholic drink, take small sips, and avoid buying in rounds so you can drink at your own pace. Eat before your first drink. Topping up white wine with soda water makes the same units last longer.
Cutting down with a friend can help with moral support, and planning social plans that are not centered on drinking makes it easier still.
Questions people ask
Which has fewer calories, beer or wine?
It depends on the strength and size. Using NHS figures, a pint of 5% beer has up to 222 calories and a 175 ml glass of 12% wine up to 158. A small glass or a lower-strength drink has fewer.
Are spirits a lower-calorie choice?
A 50 ml double measure of 40% spirits has about 100 calories, but sugary mixers such as cola add more. Choose a sugar-free mixer or soda water.
Does alcohol-free beer or wine have fewer calories?
Often, because alcohol itself carries 7 calories per gram, but some versions contain added sugar. Check the label.
Sources
- Calories in alcohol — NHS
- Drink less — NHS Better Health
- Questions and Answers about FDA's Initiative Against Contaminated Weight Loss Products — U.S. Food and Drug Administration
- Grapefruit Juice and Some Drugs Don't Mix — U.S. Food and Drug Administration
This article is for general information only and is not medical advice. Herbs can interact with medicines and health conditions. Talk to a doctor or pharmacist before trying a herbal remedy, especially if you are pregnant, breastfeeding, giving it to a child, or taking any medication.
