How to Reduce Calories in Wine and Still Enjoy It

November 30, 2025 •

3 min read

According to Drinkaware, a large glass of wine can contain as many calories as a slice of pizza, yet most people rarely consider the caloric impact of their drinks. If you're wondering how to reduce calories in wine, the key lies in understanding where the calories come from and making small, informed adjustments to drinking habits.

Quick Summary

The calories in wine primarily come from alcohol and residual sugar, but you can lower intake by choosing drier wines with less alcohol, controlling portion size, and diluting drinks with mixers. Switching to low-calorie varietals or non-alcoholic alternatives can also make a significant difference.

Key Points

Prioritize Dry Wines: Choose dry varieties like Sauvignon Blanc, Pinot Grigio, and Brut sparkling wines, which have minimal residual sugar and fewer calories.
Choose Lower ABV: Since alcohol contains 7 calories per gram, opt for wines with a lower alcohol by volume (ABV) to reduce the caloric load.
Control Your Pour: A standard wine serving is 5 ounces (150 ml). Use smaller glasses or measure your pours to avoid overconsumption.
Make a Wine Spritzer: Dilute wine with sparkling water or seltzer to cut the calories in half while making drink last longer.
Stay Hydrated: Drink a glass of water between each glass of wine. This helps with hydration, slows drinking pace, and reduces overall wine consumption.
Avoid Sugary Cocktails and Mixers: Steer clear of cocktails or recipes that use sugary juices, sodas, or syrups, as these can quickly add empty calories.
Explore Non-Alcoholic Options: For the lowest calorie option, consider high-quality non-alcoholic wines, which can have under 20 calories per glass.
Pair with Healthy Food: Drinking wine with a nutritious meal can slow alcohol absorption and help prevent subsequent cravings for high-calorie junk food.

Understanding Where Wine Calories Come From

Before you can effectively reduce calories, it's crucial to understand their origin. The calories in wine come from two main components: alcohol and residual sugar.

Alcohol Content (ABV): Alcohol is a concentrated source of calories, containing roughly 7 calories per gram—almost as much as fat. This means that a wine with a higher Alcohol by Volume (ABV) will naturally contain more calories per glass. For example, a full-bodied Cabernet Sauvignon with a 14% ABV will have more calories than a lighter Pinot Noir with a 12% ABV.
Residual Sugar: This is the natural sugar from grapes that remains in the wine after fermentation. In dry wines, most sugar is fermented into alcohol, leaving very little residual sugar. Sweeter wines, like Moscato or dessert wines, have higher levels of residual sugar and thus more calories.

Smart Strategies for Reducing Calories

Here are several practical and enjoyable ways to cut back on the calories in wine without sacrificing your social life.

Choose Your Wine Wisely

Selecting the right type of wine is the single most impactful change you can make. The following are excellent choices for calorie-conscious drinkers:

Dry Sparkling Wines: Brut, Extra Brut, and Brut Nature Champagnes and Proseccos are among the lowest-calorie options. They typically contain around 80-100 calories per 5-ounce glass because they have minimal sugar added.
Dry White Wines: Look for crisp, dry white wines with lower alcohol content. Excellent examples include Pinot Grigio, Sauvignon Blanc, Albariño, and Muscadet.
Light-Bodied Dry Red Wines: If you prefer red wine, opt for lighter-bodied varietals like Pinot Noir or Gamay. These often have a lower ABV than heavy, full-bodied reds like Zinfandel or Malbec.

Master the Art of Portion Control

Even with a low-calorie wine, a large pour can quickly undo efforts. A standard serving size is 5 ounces, but many wine glasses are significantly larger, leading to over-pouring.

Measure your pours: Use a measuring cup or a jigger until you can eyeball the correct serving size. This practice ensures you are not underestimating calorie intake.
Use smaller glasses: Switching to smaller glasses or even a flute for sparkling wine can create a visual trick, making standard pour feel more substantial.

Embrace the Spritzer

For a truly refreshing and calorie-reduced drink, try making a wine spritzer. Mixing wine with sparkling water cuts the calorie count in half while extending the drink.

The Classic Spritzer: Combine equal parts dry white wine (like Sauvignon Blanc or Vinho Verde) with chilled sparkling water.
Herbal Infusion Spritzer: Add fresh herbs like mint or basil to spritzer for a fragrant, calorie-free flavor boost.
Citrus Twist: A squeeze of lemon or lime can add brightness without sugar.

Consider Lower-Alcohol and Non-Alcoholic Alternatives

For those who want to drastically reduce calories, there are more options than ever.

Low-Alcohol Wines: These wines are specifically produced to have a lower ABV, often below 10%, which significantly reduces calories.
Non-Alcoholic Wines: The quality of non-alcoholic wines has improved dramatically. They provide the flavor profile of wine with a fraction of the calories, often under 20 calories per glass.

Comparison of Wine Calories Per 5-Ounce Serving


Wine Type	Average Calories	Key Characteristic	Calorie Source
Dry Sparkling (Brut Nature)	80-95	No added sugar, low residual sugar	Alcohol
Light Dry White (Pinot Grigio)	100-120	Low sugar, modest ABV	Alcohol, minimal sugar
Light Dry Red (Pinot Noir)	110-130	Lower ABV, minimal sugar	Alcohol, minimal sugar
Full-Bodied Red (Shiraz/Malbec)	135-165+	High ABV, potentially higher residual sugar	Alcohol, some sugar
Sweet Dessert Wine (Port/Sherry)	160-230+	High residual sugar, high ABV	Alcohol, high sugar

Balance Wine with a Healthy Lifestyle

Moderation is key. Pairing your wine with healthy food and staying hydrated can also help manage calorie intake and prevent weight gain. A full stomach, especially with lean protein, can slow alcohol absorption and prevent cravings for unhealthy snacks. For more guidance on fitting alcohol into a healthy eating plan, check out MedlinePlus's tips on weight loss and alcohol.

Conclusion

Reducing calories in wine is an achievable goal that doesn't require giving up the drink you love. By making deliberate choices, such as opting for drier, lower-ABV varietals like a Brut Prosecco or a crisp Sauvignon Blanc, you can significantly decrease your intake. Combined with mindful practices like portion control and creating refreshing spritzers, you can enjoy wine responsibly while staying on track with your health and wellness goals. The key is balance and informed decisions, ensuring you savor every sip without the added caloric baggage.

Frequently Asked Questions

Generally, dry sparkling wines like Brut Champagne or Prosecco have the fewest calories, followed by crisp, dry white wines such as Sauvignon Blanc and Pinot Grigio.

White wine is typically lower in calories than red wine, but this depends on the alcohol content (ABV) and sweetness. Some light-bodied, low-ABV reds like Pinot Noir can have fewer calories than a higher-ABV, sweeter white.

A standard 5-ounce glass of wine generally contains between 100 and 130 calories, but this can vary widely based on the wine's alcohol and sugar content.

A wine spritzer reduces calories by diluting the wine with a zero-calorie mixer like sparkling water. For example, a 50/50 spritzer would cut the calories of a standard glass of wine in half.

Yes, low-alcohol wines may have a different flavor profile, often tasting lighter and less robust than higher-ABV counterparts. However, many quality options exist that maintain complexity.

Drinking on an empty stomach can increase appetite and reduce inhibitions, often leading to overeating and consuming more calories overall. Eating a balanced meal beforehand is recommended.

If trying to reduce calories, generally avoid dessert and fortified wines like Port or Sherry. They have very high residual sugar and alcohol content, making them significantly higher in calories.

Choosing a lower-calorie wine mainly helps with calorie management for weight goals. The primary health benefit comes from enjoying wine in moderation, as excessive alcohol consumption can counteract any minor benefits from things like antioxidants.