A standard 1.5-ounce pour of 80-proof whiskey contains approximately 97 calories, with virtually zero sugar or carbohydrates. This makes whiskey, in its neat or “on the rocks” form, a relatively low-calorie alcoholic beverage choice. The real nutritional impact, however, comes from the mixers. Syrupy sodas, sugary juices, and artificially sweetened mixers can dramatically increase the calorie count and sugar content, undermining any health-conscious effort. The key to a healthier whiskey drink lies in selecting mixers that add flavor and hydration without the excess sugar and calories.
The Healthiest Mixers
For those seeking the absolute lowest-calorie option, nothing beats the simplicity of water. Other excellent choices provide flavor and fizz without the sugary downside.
Plain Water
Plain water is arguably the healthiest thing you can mix with whiskey. It adds no calories, sugar, or artificial ingredients, allowing the complex flavors of the whiskey to shine through. Adding a few drops can even 'open up' the whiskey, helping to release aromas and nuances that might otherwise be masked by the alcohol. A whiskey served with a side of water is a classic approach favored by many connoisseurs for a smoother, more controlled drinking experience.
Soda Water (Club Soda)
Soda water, or club soda, provides a refreshing effervescence without adding calories or sugar. A whiskey highball made with soda water is a simple, hydrating, and low-calorie cocktail. It is a popular choice in Japanese whisky culture for its ability to unlock delicate flavor notes. Garnishing with a lemon or lime wedge can add a zesty twist without contributing a significant amount of calories.
Better-for-You Alternatives
While not as calorie-free as water, these mixers offer healthier alternatives to sugary concoctions, often with added benefits.
Unsweetened Green Tea
For a unique and potentially health-boosting mix, consider unsweetened green tea. Green tea is rich in antioxidants and has anti-inflammatory properties. A chilled whiskey and green tea cocktail offers a flavorful, refreshing drink with some added nutritional value. It's a great option for a lighter take on a classic mixed drink, and it's particularly popular in some parts of Asia.
Fresh Citrus and Honey
A healthier take on a classic whiskey cocktail like the Hot Toddy involves using fresh lemon juice and a small amount of raw honey. While honey does contain sugar, it's a natural sweetener that also provides antioxidants and soothing properties, especially when used with hot water to relieve cold symptoms. Muddle fresh mint or add a cinnamon stick for extra flavor without relying on processed sugars.
Coconut Water
If you prefer a sweeter, more tropical flavor, coconut water is a better choice than sugary juices. It contains electrolytes and is typically lower in sugar and calories than most fruit juices. It adds a subtle sweetness and a refreshing profile, making it a good option for a lighter, summery whiskey cocktail.
Mixers to Avoid
For those focused on nutrition, certain mixers should be avoided due to their high calorie and sugar content or potential health risks.
Sugary Sodas and Juices
Standard cola, ginger ale, lemonade, and fruit juices like pineapple or orange juice are packed with sugar and calories. A whiskey and cola, for example, can contain upwards of 200 calories per drink. These mixers not only add unnecessary empty calories but can also overwhelm the whiskey's natural flavor profile.
Diet Sodas
While seemingly a low-calorie solution, mixing alcohol with diet soda can be problematic. Studies have shown that consuming alcohol with diet mixers can result in higher blood alcohol concentrations (BACs) compared to mixing with sugar-sweetened beverages. This is because the body absorbs alcohol faster when there is no sugar to slow it down. This can lead to increased impairment without the consumer realizing it.
Healthy Whiskey Drink Comparison Table
| Mixer | Calories (approx.)* | Sugar (approx.)* | Pros | Cons |
|---|---|---|---|---|
| Plain Water | 0 | 0g | Zero calories, zero sugar, hydrating, highlights whiskey flavor | No added flavor, can dilute whiskey's strength |
| Soda Water | 0 | 0g | Zero calories, effervescent, hydrating | Can be too plain for some palates |
| Unsweetened Green Tea | 0-5 | 0g | Antioxidants, complex flavor, can be served hot or cold | Flavor may not pair well with all whiskeys |
| Fresh Lemon Juice | Minimal | Minimal | Adds tartness, Vitamin C | Can be quite sour, requires balancing |
| Honey & Hot Water | Varies | Varies | Natural sweetener, soothing, good for colds | Adds sugar and calories, best for hot toddies |
| Sugary Soda (e.g., Cola) | 100+ | 25g+ | Familiar flavor, masks harshness of cheaper whiskeys | High in sugar and calories, unhealthy |
| Diet Soda | 0 | 0g | No calories, familiar flavor | Can increase BAC faster, potentially higher impairment |
*Based on a single-serving mix. Calorie and sugar counts vary by brand and amount.
Responsible Consumption and Moderation
Regardless of the mixer, the healthiest approach to drinking whiskey is moderation. The potential health benefits sometimes associated with moderate alcohol consumption should not be overstated, and alcohol is not a substitute for a healthy diet and lifestyle. Excessive consumption of alcohol, even when mixed healthily, can lead to serious health problems. It is crucial to drink responsibly, listen to your body, and never use alcohol as a coping mechanism for stress or anxiety.
Conclusion
When considering what is the healthiest thing to mix with whiskey, the clear winners are plain water and soda water due to their zero-calorie, zero-sugar profiles. They allow for a simple, hydrating, and low-impact way to enjoy your whiskey. For those seeking more flavor, unsweetened green tea and fresh citrus are excellent choices that avoid the pitfalls of high-sugar or diet mixers. By choosing your mixers wisely and practicing moderation, you can enjoy a more health-conscious and palatable whiskey experience. Remember, the key is to prioritize hydration and flavor without compromising your nutritional goals.
