How Many Calories Are in a Drink and What to Choose Instead?

November 19, 2025 •

4 min read

According to the CDC, sugary drinks are a major source of added sugars and calories in the average American diet. Understanding how many calories are in a drink is a critical step for anyone aiming to manage their weight or improve their overall health, as liquid calories can be easily overlooked but add up quickly.

Quick Summary

This article examines the calorie content of popular beverages, including sodas, fruit juices, coffees, and alcoholic drinks. It details how to read nutrition labels and offers healthier, low-calorie alternatives to help manage your liquid calorie intake and support your health goals.

Key Points

Hidden Calories: Many drinks, especially sodas, juices, and specialty coffees, contain a surprising number of calories from sugar.
Liquid vs. Solid Intake: Liquid calories are often less satiating than solid food, making it easy to consume large amounts without feeling full.
Label Literacy: Read nutrition labels carefully, paying attention to serving sizes and the distinction between total and added sugars.
Better Beverage Choices: Opt for water, unsweetened teas, and black coffee to significantly reduce your liquid calorie intake.
Moderation with Alcohol: Be mindful of the high calorie content in alcohol, especially in sugary mixed drinks.
Whole Fruit over Juice: Choose whole fruit over juice to get beneficial fiber and avoid rapid blood sugar spikes.

The Hidden Calorie Trap in Beverages

Many people focus on their food intake when trying to manage their weight, but often forget about the substantial number of calories they consume through drinks. From a morning latte to an evening cocktail, liquid calories can be a hidden saboteur of a healthy diet because they are less satiating than solid food, meaning you don't feel full even after consuming a high-calorie drink. This can lead to consuming more calories throughout the day without even realizing it. Being mindful of what you drink is just as important as what you eat.

Sugary and Energy Drinks

Sugary sodas and energy drinks are notorious for their high sugar and calorie content. A standard 12-ounce can of regular soda contains about 10 teaspoons of sugar and around 155 calories. Similarly, energy drinks often contain a significant amount of sugar and can have over 150 calories per serving. These empty calories provide a quick energy spike followed by a crash, without any nutritional benefits.

A Deeper Look at Juices

Fruit juice is often perceived as a healthy choice, but many commercial varieties are packed with sugar and calories, rivaling that of soda. While they may contain vitamins, the juicing process removes the beneficial fiber found in whole fruits. This means the sugar is absorbed rapidly by the body, leading to blood sugar spikes. However, 100% fruit juice in small quantities can still offer some nutrients. The key is moderation and opting for 100% juice over 'fruit juice drinks' which contain added sugars.

The Calorie Count in Coffee and Tea

Unsweetened coffee and tea are virtually calorie-free. The calorie count rises dramatically with added ingredients like syrups, creamers, and whipped cream. A simple black coffee is a very different nutritional proposition from a caramel frappuccino, which can contain several hundred calories.

Black Coffee/Tea: 0-5 calories per cup
Latte with whole milk: ~122 calories for 12 ounces
Flavored Frappuccino: 400-600+ calories
Sweetened Iced Tea (12 oz): 115-160 calories
Herbal Teas: 0 calories

The Alcoholic Truth

Alcohol is a significant source of empty calories. A single gram of pure alcohol contains seven calories, nearly as much as a gram of fat. Mixed drinks can be especially calorie-dense due to sugary mixers. The calorie count of alcoholic beverages varies widely depending on the type and strength.

Regular Beer (12 oz): ~150-155 calories
Light Beer (12 oz): ~100-110 calories
White Wine (5 oz): ~120-128 calories
Red Wine (5 oz): ~125-128 calories
Cocktail (Margarita): 200-500+ calories (depending on recipe)

How to Decipher Nutrition Labels

Learning to read beverage labels is crucial for managing your calorie intake. The Food and Drug Administration (FDA) requires nutrition labels on most packaged drinks. Pay close attention to the following sections:

Serving Size: All nutritional information, including calories, is based on a single serving. Many bottles contain multiple servings. If a bottle has 2.5 servings and you drink the whole thing, you must multiply the calories by 2.5.
Total Sugars vs. Added Sugars: The FDA now requires labels to distinguish between natural and added sugars. Focus on minimizing added sugars, which contribute empty calories.
Ingredients List: Ingredients are listed in descending order by weight. If sugar is one of the first few ingredients, it's a major component. Be aware of alternative names for sugar, such as high-fructose corn syrup, dextrose, and corn sweetener.

Making Smarter Drink Choices

Reducing liquid calories is one of the simplest ways to cut down on overall intake without feeling deprived. Healthy hydration is essential for your body to function properly.

Infused Water: Add slices of lemon, lime, cucumber, or berries to water for a zero-calorie, flavorful drink.
Unsweetened Coffee/Tea: Enjoy the taste of coffee and tea black, or with a splash of skim or unsweetened nut milk.
Sparkling Water: For those who miss carbonation, sparkling water is a great alternative to soda. A squeeze of fresh juice can add flavor.
Vegetable Juice: Freshly made vegetable juice can provide a nutrient boost, though store-bought versions can be high in sodium.
Herbal Tea: A wide variety of herbal teas offers flavor and health benefits with no calories.

Comparison Table: Common Drinks and Their Calories


Beverage	Serving Size	Approximate Calories	Key Calorie Source
Water	8 oz	0	None
Black Coffee	8 oz	2-5	None
Black Tea	8 oz	2	None
Orange Juice (100%)	8 oz	~110	Natural sugar
Cola	12 oz	~150-155	Added sugars
Diet Cola	12 oz	0-1	Artificial sweeteners
Energy Drink	12 oz	~150-160	Added sugars
Sports Drink	12 oz	~90-100	Added sugars
Latte (12oz, whole milk)	12 oz	~120-130	Milk, any syrup
Sweet Tea	12 oz	~140-160	Added sugars
Regular Beer	12 oz	~150-160	Alcohol, carbs
Light Beer	12 oz	~100-110	Alcohol, carbs
Red Wine	5 oz	~120-125	Alcohol, sugar
Vodka & Soda	7 oz	~100	Alcohol
Piña Colada	7 oz	~380-500+	Alcohol, cream, sugar

Conclusion: Savor Your Sips Wisely

Understanding how many calories are in a drink is fundamental to managing your overall caloric intake. Liquid calories, especially those from added sugars and alcohol, can easily inflate your daily consumption without providing any real satiety. By paying close attention to nutrition labels and consciously choosing lower-calorie or calorie-free options, you can make a significant positive impact on your health and weight management goals. Making mindful beverage choices, such as prioritizing water and unsweetened alternatives, can be a simple yet powerful strategy for a healthier lifestyle.

For more detailed nutritional information, consult the National Institute on Aging's guide on reading beverage labels.

Frequently Asked Questions

The primary source of calories in most non-diet drinks is added sugar. This includes high-fructose corn syrup and other sweeteners found in sodas, sweetened teas, and many energy drinks.

While 100% fruit juice contains some vitamins, it has a sugar and calorie content comparable to soda because it lacks the fiber of whole fruit. This causes a similar blood sugar spike, so it's best consumed in moderation.

To reduce calories in your coffee, opt for black coffee or tea. If you prefer milk, use skim or unsweetened plant-based milk sparingly. Avoid adding sugary syrups, flavorings, and whipped cream.

Liquid calories are not as satiating as calories from solid food. The body doesn't recognize them as effectively, so you don't feel full. This can lead to overconsuming calories without realizing it.

Plain water is the best and most fundamental zero-calorie drink for hydration. For added flavor without extra calories, you can infuse water with fruits like lemon or cucumber.

The calorie count in alcoholic beverages varies widely. A 1.5 oz shot of 80-proof spirits has about 97 calories, a 12 oz regular beer has around 153 calories, and a 5 oz glass of wine can have over 120 calories.

When reading a label, first check the serving size, as most containers have multiple servings. Then, examine the total calories, total sugars, and especially the added sugars to understand the drink's impact.