Nutrition Showdown: Are Ciders or Seltzers Healthier?

October 28, 2025 •

2 min read

With sales of canned hard seltzers booming, many consumers are weighing their options against other popular alcoholic beverages. When it comes to responsible drinking, the question is not just about preference but also about nutrition, so, are ciders or seltzers healthier for your diet goals?

Quick Summary

Hard seltzers generally contain fewer calories and less sugar than most hard ciders, making them a popular choice for those monitoring their intake. Cider's nutritional profile varies significantly by its sweetness level, with sweeter varieties having substantially more sugar and calories.

Key Points

Seltzers Are Lower in Calories and Sugar: Hard seltzers typically contain around 100 calories and very little sugar per 12-ounce can, making them the superior choice for minimizing caloric and sugar intake.
Cider's Nutritional Profile Varies Greatly: The sugar and calorie content of hard cider varies significantly depending on its style, with dry ciders being far lower than sweeter, commercial varieties.
Both Are Generally Gluten-Free: Both hard seltzer and hard cider are typically safe for those avoiding gluten, as seltzer is fermented from sugar and cider is apple-based.
Prioritize Low-Sugar Varieties: For both options, reading the label and choosing 'dry' or low-sugar variants is crucial to making the healthiest choice.
Moderation is Key: Regardless of the beverage, alcohol contains empty calories and acts as a diuretic, so moderation and proper hydration are the most important factors for your health.
Ingredients Matter Beyond the Label: A hard seltzer's ingredient list is often much shorter and simpler than that of a mass-market hard cider, which can contain a number of additives.

The modern beverage market is crowded with low-calorie and low-carb alcoholic drinks, but not all are created equal. Hard seltzers and hard ciders both offer a refreshing alternative to heavier beers and sugary cocktails, but they have distinct nutritional profiles worth considering. The key difference lies in their ingredients, production process, and ultimately, their calorie and sugar content.

The Nutritional Breakdown of Hard Seltzer

Hard seltzer is popular due to its 'lighter' image. A typical 12-ounce can contains about 100 calories and minimal sugar (1-2 grams), a result of fermenting cane sugar. It's made by blending alcohol with carbonated water and natural flavors. Key nutritional points include:

Lower Calorie Count: Around 100 calories per 12oz can.
Minimal Sugar: Often 1-2 grams per serving.
Gluten-Free: Generally made from fermented cane sugar.
Low Carbohydrates: Due to low sugar content.

The Nutritional Breakdown of Hard Cider

Hard cider, from fermented apple juice, offers a traditional taste. Its nutrition varies based on sweetness. Dry ciders have less sugar and fewer calories than sweet ones. Common nutritional aspects include:

Variable Calorie Count: 120-130 for dry, over 200 for sweet, per 12oz.
Higher Sugar Content: Sweet ciders can have significant added sugar.
Higher Carbohydrates: Due to residual sugars.
Potentially Gluten-Free: Apple-based, thus naturally gluten-free.

Hard Seltzer vs. Hard Cider Comparison Table


Nutritional Aspect	Hard Seltzer (per 12oz)	Hard Cider (per 12oz)	Winner (for lower count)
Calories	~100 calories	~120-200+ calories	Hard Seltzer
Sugar	0-2 grams	2-25+ grams (highly variable)	Hard Seltzer
Carbohydrates	1-2 grams	2-26+ grams (highly variable)	Hard Seltzer
Gluten	Typically Gluten-Free	Typically Gluten-Free	Tie
Flavor Complexity	Simple, clean flavors	Complex, fruity, and tannic flavors	Depends on Preference

The Bottom Line for Your Diet

For lowest calories, carbs, and sugar, hard seltzer is generally preferable. Cider's healthfulness depends on the sweetness; dry varieties are lower in sugar and calories. The main concern with any alcoholic drink is the alcohol itself, providing empty calories. Both should be consumed in moderation as part of a balanced diet to avoid weight gain.

Making a Health-Conscious Decision

To make the best choice:

Read the Label: Check nutrition facts, not just marketing terms.
Know Your Cider: Choose 'dry' or 'brut' ciders for less sugar.
Hydrate: Drink water alongside alcohol.
Listen to Your Body: Consider personal sensitivities to acidity or flavorings.

Conclusion

Hard seltzers generally offer lower calories, carbs, and sugar. Hard ciders provide more complex flavors, with dry options having less sugar. Moderation is vital for any alcoholic beverage due to empty calories. The best choice aligns with diet goals and taste, but reading labels is key. Responsible consumption is the top priority as no alcoholic drink is truly 'healthy'. For a more detailed look into cider production, a visit to a resource like Food52's article on the topic could be beneficial.

Frequently Asked Questions

Hard seltzer is generally the better choice for a low-carb diet, as a standard 12-ounce can usually contains only 1-2 grams of carbohydrates. Hard ciders can have a much higher carb count, especially if they are sweet.

To find a healthier hard cider, look for 'dry' or 'brut' varieties, which have less residual sugar and fewer calories. Some craft ciders also prioritize minimal sugar and artificial ingredients.

Yes, alcohol contains about 7.1 calories per gram, so higher-alcohol-by-volume (ABV) beverages, whether seltzer or cider, will naturally have more calories. A 12oz 5% ABV beverage has about 121 calories from the alcohol alone.

While most mainstream hard seltzers are marketed as low-sugar and low-carb, some can have added sugars or sweeteners. Always check the nutrition facts on the label to be sure.

Yes, some sweeter, commercial hard ciders can contain as much, or even more, sugar per serving than a can of soda, so it's important to check the nutrition facts.

Empty calories are calories that provide little to no nutritional value, and this applies to all alcoholic drinks, including hard seltzers and ciders. The calories come primarily from alcohol and sugar, not from essential nutrients.

Some people report that the high acidity or sugar content in certain ciders can cause stomach discomfort. Seltzers, being simpler, may be less likely to cause this for some individuals, though artificial ingredients can be a factor.