Plain Seltzer: The Zero-Calorie Base
At its most basic, seltzer is simply water infused with carbon dioxide gas. Since it contains no sugar, sweeteners, or other additives, a glass or can of plain seltzer has zero calories. This makes it an excellent, guilt-free way to enjoy a bubbly beverage and an easy substitute for sugary sodas or juices. You can even create your own plain seltzer at home using a carbonation machine, giving you control over the bubbles and ingredients.
The Caloric Impact of Hard Seltzer
The recent explosion in the popularity of hard seltzers has led to confusion about their calorie count. Unlike plain seltzer, hard seltzer is an alcoholic beverage and is made by fermenting cane sugar or malted rice. This fermentation process is what provides the alcohol, and therefore, the calories. Most 12-ounce cans of hard seltzer contain between 80 and 100 calories, with an alcohol by volume (ABV) of around 5%. While this is a lower calorie count compared to many traditional mixed drinks or full-bodied beers, it is far from zero. The total calories can also vary slightly by brand and flavor, so it's always wise to check the nutrition label if you are counting calories.
How Hard Seltzer Compares to Other Drinks
To put it in perspective, here is a breakdown of how hard seltzers stack up against other popular alcoholic beverages:
- Light Beer: Often contains a similar calorie count (around 90-100 calories per 12oz) but may have higher carb content. The key difference is the source of calories and carbs.
- Regular Beer: Contains significantly more calories, typically around 150 calories for a 12oz serving, with a higher carb count.
- Wine: A 5oz glass of wine can contain around 130 calories. The serving size is also smaller than a can of hard seltzer.
- Mixed Drinks: These vary wildly in calorie count depending on ingredients. For example, a rum and cola can exceed 180 calories, with many mixed cocktails soaring even higher due to sugary mixers.
Flavored Seltzers: Always Check the Label
Not all flavored seltzers are created equal. For non-alcoholic flavored seltzers, the calories depend on the source of the flavor. Many brands use natural fruit essences or extracts, which provide flavor without adding any calories, sugar, or sodium. However, some products labeled as “flavored sparkling water” or “seltzer” may contain added fruit juices, sweeteners, or other ingredients that can increase the calorie count. The healthiest option is always an unsweetened and unflavored variety, but reading the label is the only way to be certain of a flavored seltzer's nutritional value.
Choosing the Right Seltzer for Your Needs
When choosing a seltzer, consider what you want from your beverage. If pure hydration and zero calories are your goals, plain seltzer or a non-alcoholic flavored seltzer with no added sweeteners is your best bet. If you are looking for a lower-calorie alcoholic alternative, hard seltzers offer a middle ground between beer and mixed drinks. Remember, the hydrating benefits of any seltzer can be diminished by added ingredients. For the purest hydration, stick with the simplest forms.
Popular Seltzer Brands and Their Calories
| Brand | Seltzer Type | Typical Calories (per 12oz) | Notes |
|---|---|---|---|
| Polar Seltzer | Plain/Flavored Non-Alcoholic | 0 | Naturally flavored, no sweeteners. |
| Topo Chico | Sparkling Mineral Water | 0 | Naturally carbonated, minerals present. |
| La Croix | Plain/Flavored Non-Alcoholic | 0 | Naturally flavored, no sweeteners. |
| White Claw | Hard Seltzer | 100 | Made with fermented sugar, ~5% ABV. |
| Truly Hard Seltzer | Hard Seltzer | 100 | Made with fermented sugar, ~5% ABV. |
| Bud Light Seltzer | Hard Seltzer | 100 | Made with fermented sugar, ~5% ABV. |
Healthier Drinking Habits
For those watching their calorie intake, plain seltzer is a fantastic tool for staying hydrated and replacing less healthy beverages. It can also serve as a low-calorie mixer for creating your own beverages. For example, you can combine plain seltzer with a splash of fruit juice for a refreshing, low-sugar spritzer. Using seltzer this way offers far more control over calories and sugar than purchasing pre-made cocktails or sodas. Remember that even though seltzer is hydrating, moderation is key when consuming alcoholic versions.
Conclusion: Seltzer's Calorie Spectrum
In conclusion, the question of how many calories are in a seltzer has a simple answer: it depends entirely on the type. Plain, unsweetened seltzer is calorie-free, making it an ideal beverage for hydration and a great alternative to high-sugar drinks. Hard seltzers, on the other hand, contain around 80 to 100 calories per can due to their alcohol content, placing them firmly in the category of a moderate-calorie alcoholic drink. By checking the labels and being mindful of your choices, you can easily incorporate seltzer into a healthy, balanced lifestyle. For more information on nutrition, consult a resource like Healthline's article on sparkling water.
