Is Tequila Good for You? Separating Myth from Fact

January 13, 2026 •

3 min read

According to a recent Stanford Medicine review, the notion that moderate alcohol consumption offers health benefits is largely outdated misinformation. While this principle holds for all spirits, including tequila, understanding the differences between raw agave and the final distilled spirit is key to separating myth from fact when considering tequila.

Quick Summary

Many purported health benefits of tequila originate from compounds in the raw agave plant that are mostly lost during distillation. Moderation is crucial, and premium 100% agave tequila is a cleaner option compared to cheaper brands and sugary mixers.

Key Points

Moderate is Key: The safest amount of alcohol is none, but drinking premium tequila in moderation is a cleaner choice than excessive consumption.
100% Agave Only: Benefits associated with tequila are specific to high-quality, 100% agave versions, which contain no added sugars or artificial flavors.
Not a Probiotic: The high alcohol content of tequila kills bacteria, so it is not a probiotic despite some myths suggesting otherwise.
Zero Carbs and Sugar (Pure): Straight, 100% agave tequila has zero carbs and sugars, making it a better option than sugary drinks for managing blood sugar.
Raw Agave vs. Tequila: Most potential health benefits, like improved bone density or digestion, are linked to compounds in the raw agave plant, which are lost during distillation.
Avoid Sugary Mixers: To maintain the low-calorie, low-sugar advantage of pure tequila, mix it with fresh citrus or soda water instead of sugary sodas or mixes.

Tequila's Origins and the Raw Agave Plant

To understand whether tequila is good for you, it's essential to distinguish between the final product and its raw ingredient: the blue agave plant. Traditional tequila is made by cooking the heart of the agave, or piña, to extract its sugars, fermenting the juice, and then distilling the liquid. This process transforms the plant's natural components into ethanol, removing most of the beneficial fibers and compounds found in the raw agave. Claims of tequila having probiotic effects, for instance, are false, as the high alcohol content is antiseptic and kills bacteria, both good and bad.

Separating Agave's Benefits from Tequila's

Many of the health advantages associated with tequila are actually linked to the raw agave plant and its indigestible fructans and agavins. For example, animal studies have shown that fructans from the agave plant can help improve mineral absorption and promote bone health. Similarly, research has suggested that agavins, natural sugars found in the raw agave, may aid in digestion and help regulate blood sugar levels by acting like dietary fiber. However, the distillation process eliminates most of these compounds, meaning the final tequila product does not retain these benefits.

The Advantages of 100% Agave Tequila

For those who choose to drink, opting for a 100% blue agave tequila is a healthier choice than a mixto version. A mixto is legally required to be only 51% agave, with the remaining percentage often made up of other sugars and additives.

Cleaner Ingredients: Premium, 100% agave tequilas contain fewer additives and chemical impurities, or congeners, than cheaper alternatives. This can potentially lead to a less severe hangover.
Lower Calories and Carbs: When consumed neat or with low-calorie mixers, 100% agave tequila is relatively low in calories and contains zero carbohydrates and fat. This makes it a more suitable option for those on a low-carb diet or mindful of their sugar intake compared to high-calorie, sugar-laden cocktails.
Gluten-Free: Tequila made from 100% agave is naturally gluten-free, making it a safe choice for those with celiac disease or gluten intolerance.

Tequila and Common Health Myths

Despite widespread belief, many supposed health benefits of tequila are myths. For example, the claim that tequila is a fat-burning substance or a weight-loss aid is false and often stems from misinterpretation of studies on agave plant compounds. Alcohol, including tequila, adds 'empty calories' to your diet and can impede weight loss.

Tequila vs. Other Spirits: A Nutritional Comparison

The nutritional profile of distilled spirits is very similar, with most of the calories coming from the alcohol itself. The main differences arise from added sugars and congeners.


Spirit (1.5 oz/45ml)	Calories (approx.)	Carbs	Added Sugars	Purity (best case)
100% Agave Tequila	97	0g	None	100% Agave
Vodka	97	0g	None	Variable, depends on distillation
Rum	97	Varies	Can be added	Varies
Whiskey	105	Varies	Can be added	Varies
Gin	116	Varies	Can be added	Varies

How to Drink Tequila More Healthily

If you choose to consume tequila, it's best to do so in moderation and with healthy practices to minimize risks.

Choose 100% Agave: Always opt for bottles labeled '100% Blue Agave' to avoid additives and excess sugar found in mixtos.
Avoid Sugary Mixers: Skip the pre-made margarita mixes and sugary sodas. Instead, use fresh lime juice, soda water, or other natural, low-sugar alternatives.
Drink in Moderation: The safest amount of alcohol is none, but official guidelines define moderate consumption as up to one drink per day for women and two for men.
Stay Hydrated: Drink plenty of water alongside your tequila to prevent dehydration, which contributes to hangovers.

The Risks Outweigh the Benefits: A Sobering Conclusion

While some websites promote tequila as a 'healthy' alcohol, the scientific consensus is clear: any potential health benefits are marginal and tied to the raw agave, not the distilled spirit. The risks of alcohol consumption, including addiction, liver damage, increased cancer risk, and impaired judgment, far outweigh any perceived upside. For optimal health, the best choice is abstinence. However, for those who drink, selecting a high-quality, 100% agave tequila and consuming it in strict moderation is the smarter, cleaner option. Learn more about the scientific reassessment of moderate drinking from the Stanford Medicine review.

This article is for informational purposes only and is not intended as medical advice. Always consult a healthcare professional regarding your alcohol consumption habits and personal health.

Frequently Asked Questions

Yes, a 1.5-ounce shot of 100% blue agave tequila contains approximately 97 calories and zero carbohydrates or sugar. However, the calorie count can increase dramatically with sugary mixers.

Yes. Cheaper, or mixto, tequilas can contain up to 49% other sugars and additives, which increases calories and potentially worsens hangovers. 100% agave tequila is a cleaner, more pure spirit.

No, tequila is not a weight-loss aid. Claims suggesting it helps burn fat are based on misinterpreted animal studies about the raw agave plant, not the distilled spirit.

The potential for improved bone density is linked to fructans found in the raw agave plant, not the final tequila product. Distillation removes these compounds, so tequila does not offer this benefit.

No, this is a myth. Alcohol is an antiseptic that kills bacteria. The beneficial prebiotic compounds in the raw agave do not survive the distillation process.

Yes, 100% blue agave tequila is naturally gluten-free. Always check the label to ensure it is 100% agave, as some cheap brands might contain gluten additives.

To make a healthier tequila drink, choose a 100% agave brand and use low-sugar mixers like fresh lime juice and soda water. This avoids the high sugar content of most pre-made cocktail mixes.