Navigating Your Diet: How many calories are there in 250 ml of your favorite drinks?

October 12, 2025 •

5 min read

Liquid calories can be a sneaky source of excess energy, with studies showing they don't trigger the same fullness signals as solid food. To make informed dietary choices, understanding how many calories are there in 250 ml of common beverages is essential for better weight management.

Quick Summary

This article provides a comprehensive calorie breakdown for a standard 250 ml serving of popular beverages, from various milks and juices to soda and alcohol. It covers the impact of liquid calories and offers healthier substitutes for your diet.

Key Points

Liquid calories are often overlooked: Drinks can contain significant calories that don't trigger the same satiety signals as solid foods, leading to overconsumption.
Fat content determines milk calories: The calorie count in 250 ml of milk varies based on fat, from ~155 in whole milk down to ~90 in skim milk.
Plant-based milks vary widely: In a 250 ml serving, unsweetened almond milk can be as low as 40 calories, while unsweetened oat milk can reach 120 calories.
Juice and soda have similar sugar profiles: A 250 ml serving of either 100% orange juice or a regular soda has a comparable amount of sugar and calories, but juice offers more nutrients.
Alcohol is calorie-dense: A large 250 ml glass of red wine contains significantly more calories (~200) than a standard light beer (~70), and alcohol itself is calorie-rich.
Hydration alternatives are key: To reduce liquid calorie intake, opt for water, sparkling water, or unsweetened herbal teas instead of sugary drinks.

The Invisible Calorie Load: Why Liquid Calories Matter

For many, monitoring food intake is a routine part of dieting, yet the calories consumed from beverages are often overlooked. This is a critical mistake, as drinks can contribute a significant portion of a person's daily caloric intake without providing the same feeling of fullness as solid food. When we consume calories in liquid form, our bodies do not register them as effectively, which means we may not compensate by eating less food later. This can lead to an unintentional calorie surplus and, over time, weight gain.

Unlike whole fruits, which contain fiber to slow digestion and promote satiety, fruit juices and other sugary drinks are rapidly digested. This can cause a quick spike in blood sugar, followed by a crash that can leave you feeling hungry again soon after. By being mindful of the calorie density in your favorite beverages, you can make more strategic choices to support your weight and nutrition goals.

How many calories are there in 250 ml of popular beverages?

Here is a detailed breakdown of the calorie content for a standard 250 ml serving of various drinks, helping you identify what you are consuming.

Dairy Milk Options

Dairy milk is a nutrient-dense source of protein, calcium, and vitamins, but its calorie count varies significantly based on fat content.

Whole Milk: A 250 ml glass contains around 150-160 calories due to its higher fat content.
Semi-Skimmed Milk: With less fat than whole milk, a 250 ml serving provides about 120-130 calories.
Skimmed Milk: The lowest-fat dairy option, a 250 ml glass has only about 85-90 calories.

Plant-Based Milk Alternatives

These dairy-free options offer a range of calorie profiles, often lower than full-fat dairy milk, but can vary in protein and other nutrients.

Unsweetened Almond Milk: Typically the lowest-calorie option, with just 40-60 calories per 250 ml serving. It is also low in protein.
Oat Milk (Unsweetened): A 250 ml glass contains approximately 120-130 calories, providing a creamy texture and some fiber.
Unsweetened Soy Milk: A good source of plant-based protein, with 80-100 calories per 250 ml.
Unsweetened Coconut Milk (carton): A 250 ml serving is around 60-80 calories, with a high proportion of saturated fat.

Juices and Sodas

While both can be high in sugar and calories, they differ in nutritional value. Soft drinks offer little to no nutrients, whereas 100% fruit juice contains vitamins and antioxidants.

Regular Soda (e.g., Cola): A 250 ml serving has around 105-110 calories, almost entirely from added sugar.
100% Orange Juice: A 250 ml glass typically contains 110-130 calories, largely from natural sugars but with beneficial vitamins.
100% Apple Juice: Expect around 115-130 calories in a 250 ml serving, also high in natural sugar.

Alcoholic Beverages

Alcohol contains a high amount of calories per gram, and these can add up quickly, especially when combined with sugary mixers.

Red Wine (Large Glass): A large 250 ml glass of red wine can have approximately 190-210 calories, with variations depending on alcohol and sugar content.
Light Beer: A 12 oz can (~355 ml) contains about 103 calories. A 250 ml serving would be proportionally lower. A larger pour or a craft beer can have significantly more.

Liquid Calorie Comparison at a Glance

To visualize the differences, this table compares the estimated nutritional content of a 250 ml serving of several popular beverages.


Beverage (250 ml)	Estimated Calories	Approx. Sugar (g)	Key Nutrient Contribution
Whole Milk	155	12	Protein, Calcium, Vitamins A&D
Skimmed Milk	90	12	Protein, Calcium
Unsweetened Almond Milk	40-60	<1	Low calorie, often fortified with calcium
100% Orange Juice	110-130	20-26	Vitamins, especially Vitamin C
Regular Soda (Cola)	105	27	Empty calories, high added sugar
Dry Red Wine	190-210	Varies	Can have antioxidants, but high in alcohol calories

Smart Beverage Choices for a Healthier Diet

Making conscious substitutions for high-calorie, low-nutrient drinks can be one of the simplest and most effective strategies for managing your diet and weight. Instead of reaching for sugary options, consider healthier alternatives that support your hydration and nutrition goals.

Low-Calorie Hydration

Water, Water, Water: The ultimate zero-calorie hydrator. Add a slice of lemon, lime, or cucumber for a hint of flavor without the sugar.
Sparkling Water: If you miss the fizz of soda, plain sparkling or seltzer water is a great calorie-free substitute. Again, fruit slices can add a refreshing twist.
Herbal Tea: Many herbal teas, such as peppermint, ginger, or chamomile, are naturally calorie-free and can offer additional health benefits.
Unsweetened Black or Green Coffee/Tea: A moderate amount of coffee or tea without added sugar or heavy cream can provide a caffeine boost and antioxidants with minimal calories.

Nutrient-Dense Options

Homemade Smoothies: Create your own smoothies using whole fruits, vegetables, and a protein source like Greek yogurt or a small amount of nuts. Blending whole produce preserves the fiber, which is important for satiety and blood sugar regulation.
Skim Milk: For those who want the protein and calcium benefits of dairy, skim milk offers the lowest calorie option.

Moderation is Key

For drinks that are higher in calories or sugar, like fruit juice and alcohol, practice moderation. A small glass of 100% fruit juice can provide vitamins, but it is important not to overdo it. The same goes for alcohol; reserving it for special occasions can help prevent excessive intake of liquid calories.

Conclusion: Mindful Consumption is the Key

When it comes to your daily liquid intake, understanding how many calories are there in 250 ml of your chosen drink is the first step toward better nutrition. The calorie difference between whole and skim milk, or between a soda and sparkling water, can be substantial over the course of a week or a month. By paying attention to these "hidden" liquid calories, you can make smarter, more mindful choices that contribute positively to your overall health and wellness journey. Remember that while some liquid calories, like those from milk, offer nutritional value, many others, particularly from sugary beverages and alcohol, provide little more than excess energy. Replacing these with low-calorie, hydrating alternatives is a simple but effective strategy for managing your weight and improving your diet. For more information on dietary guidelines, consult the National Institutes of Health.

Frequently Asked Questions

Yes, studies suggest that liquid calories do not trigger the same fullness signals in the brain as solid food, making it easier to consume them in excess without feeling satisfied.

While 100% fruit juice contains vitamins and antioxidants that soda lacks, a 250 ml serving can have a similar calorie and sugar count. For weight management, whole fruit is often a better choice because of its fiber content.

Unsweetened almond milk is one of the lowest-calorie options, with a 250 ml serving typically containing just 40-60 calories.

To reduce liquid calories, focus on drinking more water, unsweetened tea, or black coffee. Consider flavoring water with fruit slices and choose low-fat or unsweetened milk alternatives.

Yes, homemade smoothies can have a high calorie count depending on the ingredients. Adding calorie-dense components like nuts, seeds, yogurt, or sweeteners can increase the total calories, so it's important to be mindful of your portions.

Alcohol is high in calories (7 kcal per gram) but provides very few, if any, essential nutrients. When mixed with sugary drinks, the calorie count can increase significantly with no nutritional benefit.

A great low-calorie substitute for soda is sparkling water with a squeeze of fresh citrus like lemon or lime. This provides the carbonation and flavor without any added sugar or calories.