Is tequila the worst alcohol for you? A nutritional deep dive.

October 9, 2025 •

4 min read

While the World Health Organization states that no amount of alcohol is best for your health, many people still wonder about the relative health impacts of different spirits. In the landscape of alcoholic beverages, is tequila the worst alcohol for you? The answer is more complex than a simple yes or no and depends heavily on the type and quantity consumed.

Quick Summary

A look into tequila's nutritional profile reveals that 100% agave varieties are low in calories and contain no sugar, placing them on par with other clear spirits. However, the use of sugary mixers and the difference between pure and mixto tequilas are the key factors determining its overall health impact.

Key Points

Purity Matters: Choose 100% blue agave tequila over 'mixtos' to avoid added sugars, artificial flavorings, and cheap additives.
Mixers Are the Main Culprit: Sugary cocktail mixers, not the pure spirit, are responsible for the high sugar and calorie content in many tequila drinks.
Nutritionally Comparable to Clear Spirits: A standard shot of pure tequila has similar calories and zero carbs/sugar, aligning with vodka and gin.
Moderation is Key: Excessive consumption of any alcohol, regardless of type, poses serious health risks, including liver damage and weight gain.
Lower Congeners, Potentially Less Intense Hangovers: Clear, 100% agave tequila contains fewer hangover-causing congeners than darker spirits like whiskey.
Empty Calories: Like all alcohol, tequila contributes empty calories, and drinking can lead to poor food choices that impact diet goals.

The Nutritional Profile of Tequila

On its own, a standard 1.5-ounce shot of 100% blue agave tequila contains approximately 97 calories, with zero grams of carbohydrates and zero grams of sugar. This makes it a surprisingly 'clean' spirit compared to many other alcoholic beverages, such as beer or sugary cocktails. The calories in pure tequila come exclusively from the alcohol content itself. However, the quality of your tequila and how you drink it are the most critical factors impacting its nutritional value.

100% Agave vs. Mixto Tequila

Not all tequilas are created equal, and this distinction is crucial for nutritional purposes. The label reveals the key difference:

100% Agave Tequila: Made purely from the sugars of the blue agave plant. It contains no added sugars, flavorings, or other artificial ingredients, resulting in a cleaner product.
Mixto Tequila: Only required to contain 51% agave sugars, with the remaining 49% coming from cheaper sources like cane sugar or high-fructose corn syrup. These additives drastically increase the sugar and calorie content, making mixto tequilas a much less healthy option.

Congeners and Hangover Severity

Congeners are chemical byproducts of the fermentation and aging process. They are present in higher concentrations in darker spirits like whiskey and brandy, and are thought to contribute to more severe hangovers. Clear, 100% agave tequila, particularly unaged blanco varieties, contains fewer congeners than darker spirits. This is one reason some people report less severe hangovers after drinking pure tequila, though excessive consumption of any alcohol will still lead to a hangover.

Tequila vs. Other Popular Alcohols

To understand if tequila is the worst for you, it's helpful to compare its nutritional content to other common drinks. The following table highlights the approximate nutritional values for a standard serving of different alcoholic beverages, consumed without sugary mixers.


Beverage	Serving Size	Calories (approx.)	Carbohydrates (approx.)	Congener Level
100% Agave Tequila	1.5 oz (shot)	97	0g	Low
80-Proof Vodka	1.5 oz (shot)	97	0g	Very Low
86-Proof Whiskey	1.5 oz (shot)	105	0g	High
Red Wine	5 oz (glass)	125	4g	High
Regular Beer	12 oz (can)	153	13g	High
Light Beer	12 oz (can)	100	5g	High

The Real Health Impact: It's Not Just About the Tequila

While 100% agave tequila holds up well in a nutritional comparison of pure spirits, this is rarely how it's consumed. The actual health impact is more about the context of your consumption than the spirit itself.

The Problem with Mixers

The most significant factor turning a potentially low-sugar drink into a nutritional disaster is the mixer. A standard margarita, for example, can be loaded with calories and sugar from pre-made mixes or added sweeteners. These high-sugar cocktails can cause rapid blood sugar spikes and contribute to weight gain, completely negating the benefits of using a pure spirit. Using low-sugar mixers, like soda water with a squeeze of fresh lime, is a much healthier alternative.

The Negative Effects of Alcohol

Regardless of the type, excessive alcohol consumption is linked to a host of health problems. Alcohol is broken down by the liver, and overconsumption can cause serious liver damage, including fatty liver and cirrhosis. It also irritates the digestive system and can disrupt the gut microbiome, leading to inflammation and compromised nutrient absorption. For those concerned with weight, alcohol provides 'empty calories' that can easily lead to weight gain, particularly around the abdomen.

The Verdict: Moderation and Quality Matter

So, is tequila the worst alcohol for you? When it comes to 100% blue agave tequila, the answer is no. Its low calorie, no sugar, and no carb profile, coupled with lower congener levels, puts it on a more favorable nutritional footing than many other common alcoholic drinks. However, this is only true when compared on a like-for-like basis as a pure spirit. When mixed into sugary cocktails, its relative health benefits disappear.

The real nutritional villain is not tequila, but rather excessive consumption and poor mixing choices. Choosing a quality, 100% agave tequila and drinking it neat, on the rocks, or with a simple, low-sugar mixer is the best approach. Ultimately, as with all alcohol, moderation is the most important factor for protecting your health.

Conclusion

In the grand scheme of a balanced diet, no alcohol is truly a 'healthy' choice, and excessive drinking of any kind carries significant health risks. For those who choose to imbibe, 100% agave tequila is far from the worst option, offering a low-calorie, low-sugar alternative to many others. By being mindful of the type of tequila you choose and avoiding sugary mixers, you can minimize its potential negative impact on your nutrition and health.

For more information on the health effects of alcohol, you can visit the Centers for Disease Control and Prevention's website.

Frequently Asked Questions

From a nutritional standpoint, 100% agave tequila is comparable to other clear spirits like vodka and gin, with similar low calorie, zero carb, and zero sugar content. While it may contain fewer congeners than darker alcohols, overall health depends on moderation and how it's prepared, not the spirit itself.

100% agave tequila is made entirely from the blue agave plant's sugars. In contrast, mixto tequila must only contain 51% agave, with the rest coming from other added sugars and flavorings, making it a less pure and higher-sugar product.

A hangover's severity is primarily determined by the quantity of alcohol consumed, not just the type. However, some studies suggest that clear, 100% agave tequila has fewer congeners than dark liquors, which could contribute to less severe hangovers.

The healthiest way to drink tequila is by choosing a 100% agave variety and drinking it neat, on the rocks, or mixed with low-sugar options like soda water and a squeeze of fresh lime. Avoid sugary pre-made mixes.

While a shot of pure tequila is relatively low in calories and has no carbs, consuming any alcohol adds empty calories to your diet. Additionally, alcohol can stimulate appetite and slow down your metabolism, potentially leading to weight gain.

Some early research suggests compounds in the agave plant might aid digestion and support gut health. However, these compounds are often destroyed during the distillation process. Any potential benefits are likely outweighed by the negative impacts of alcohol itself on the gut, especially with excessive consumption.

Yes, authentic 100% agave tequila is naturally gluten-free. Mixto tequilas are generally also gluten-free, but those with Celiac disease should be mindful of potential cross-contamination or additives.