What is considered the healthiest liquor to drink?

November 27, 2025 •

3 min read

According to the World Health Organization (WHO), there is no amount of alcohol consumption without risk to one's health. When questioning what is considered the healthiest liquor to drink, the focus shifts from a purely beneficial choice to a harm-reduction approach, prioritizing options that are lower in calories and sugar.

Quick Summary

This article explores different types of alcoholic beverages, evaluating them based on calories, sugar, and potential health impact. It highlights lower-calorie spirits and red wine as less detrimental options when consumed in moderation, emphasizing that responsible drinking is the most important health consideration.

Key Points

No Safe Amount of Alcohol: The World Health Organization states no level of alcohol consumption is completely safe, as ethanol is a known carcinogen.
Pure Spirits are Low-Calorie: Unflavored vodka, gin, and tequila are zero-carb and contain around 100 calories per shot, but mixers must be chosen carefully.
Red Wine's Benefits are Overstated: While red wine contains antioxidants like resveratrol, the health benefits are minor and easily outweighed by the risks of alcohol consumption.
Avoid Sugary Cocktails: Drinks with high sugar mixers like margaritas and piña coladas are loaded with empty calories and carbs that can cause weight gain.
Moderation is Key: How much and how often you drink is more important than the type of alcohol; responsible consumption minimizes risks.
Prioritize Hydration: Drinking water between alcoholic beverages helps pace your consumption and reduces dehydration.
Listen to Your Body: Individuals respond differently to alcohol. Consider personal health conditions, age, and genetics when deciding to drink.

The concept of a 'healthy' alcoholic beverage is largely a misconception, as all forms contain ethanol, a known carcinogen. Instead of seeking health benefits, a more realistic approach is to identify options that pose the lowest risk when consumed in moderation. This involves examining factors like calorie count, sugar content, and the presence of any mitigating compounds like antioxidants. The healthiest choice is always abstinence, but for those who choose to drink, certain selections can minimize the potential negative effects.

Low-Calorie and Low-Sugar Options

For those monitoring caloric intake or following low-carb diets like keto, the best strategy is to stick with pure spirits and avoid sugary mixers.

Pure Distilled Spirits: Gin, vodka, rum, and 100% agave tequila contain zero carbohydrates and are relatively low in calories. A standard 1.5-ounce shot of 80-proof liquor has around 97 calories. To maintain this low-calorie profile, mix with calorie-free options.
Vodka Soda: A classic vodka soda, mixed with club soda and a twist of lime, is a zero-carb, low-calorie choice. This drink avoids the high sugar content found in many pre-made mixers or sweetened cocktails.
Dry Wines: Dry white wines like Sauvignon Blanc and Pinot Grigio, along with Brut Champagne, contain minimal residual sugars. A 5-ounce glass of dry wine typically contains 3-4 grams of carbohydrates. While not zero-carb, this is significantly lower than many other wine varieties.
Hard Seltzers: Many commercially available hard seltzers are marketed as low-calorie and low-sugar. Most contain around 100 calories and 2 grams of carbs per can, making them a popular choice for those watching their intake.

The Case for Red Wine and Antioxidants

Red wine often receives a "health halo" due to its antioxidant content, specifically polyphenols like resveratrol. These compounds come from grape skins and have been linked to potential benefits for heart and gut health in some studies. However, experts caution that the amount required for a significant health impact is much higher than a moderate serving provides. Any potential benefits are easily negated by excessive consumption.

The Risks of High-Sugar Cocktails

Many popular mixed drinks and cocktails are loaded with sugar, leading to a high-calorie and high-carb count. These beverages can contribute to weight gain and blood sugar spikes, especially when consumed in large quantities. Examples of high-sugar drinks to limit or avoid include:

Margaritas
Piña Coladas
Long Island Iced Teas
Whiskey Sours

Comparison of Alcohol Options

To help make an informed decision, here's a comparison of different alcohol types based on common health metrics.


Alcohol Type	Typical Calories (per serving)	Typical Carbs (grams)	Notes on Content
Pure Spirits (Vodka, Gin, Tequila)	~100 (1.5 oz)	0	Best for low-sugar, low-calorie mixes.
Light Beer	~100 (12 oz)	2–6	Lower carb alternative to regular beer.
Dry Wine (Red or White)	~120 (5 oz)	3–5	Contains polyphenols; red wine has more antioxidants.
Hard Seltzer	~100 (12 oz)	~2	Low-sugar alternative to sugary cocktails.
High-Sugar Cocktail (e.g., Margarita)	200+	20+	Highest in calories and sugar; should be avoided.

How to Drink Responsibly

Ultimately, responsible drinking practices are more important than the type of alcohol consumed. Here are some strategies for mindful consumption:

Moderation is Key: Stick to recommended guidelines: up to one drink per day for women and up to two drinks for men.
Hydrate: Drink plenty of water before, during, and after consuming alcohol to stay hydrated and slow your pace.
Eat Well: Never drink on an empty stomach. A balanced meal can help slow alcohol absorption.
Choose Zero-Calorie Mixers: Opt for club soda, diet tonic, or fresh citrus to avoid unnecessary sugars and calories.
Take Breaks: Consider periods of abstinence to give your liver and body a break from processing alcohol.

Conclusion

There is no such thing as a truly 'healthy' liquor, as all alcohol poses health risks, especially for conditions like cancer and liver disease. The most health-conscious choice is always to abstain. For those who choose to drink, pure spirits like vodka, gin, and tequila—when paired with zero-calorie mixers—are the lowest in calories and sugar. Red wine offers a mild boost of antioxidants but is not a justification for drinking due to the overall health risks of ethanol. Regardless of the beverage, the amount consumed and the adherence to moderation are the most critical factors for mitigating harm. The key is to be mindful of your intake and prioritize your overall health and wellness.

The healthiest way to enjoy alcohol is to drink responsibly and in moderation, or better yet, not at all. You can learn more about responsible drinking guidelines from the National Institutes of Health.

Frequently Asked Questions

While red wine contains antioxidants like resveratrol, which have been linked to heart health, the amount needed for significant benefit is high. Any potential benefits are overshadowed by the proven risks of alcohol consumption, including an increased risk of cancer.

Pure, distilled spirits like unflavored vodka, gin, and 100% agave tequila have the lowest calorie and carb count. A standard 1.5-ounce serving has around 100 calories and zero carbs.

Light beers are a lower-calorie and lower-carb alternative to regular beer, with many brands containing around 100 calories and 2-6 grams of carbs per serving. They are considered a better option for those monitoring their intake but are not carb-free like pure spirits.

For weight loss, the best alcoholic options are those with the lowest calories and sugar. Pure spirits mixed with zero-calorie mixers like soda water are ideal. High-sugar cocktails and regular beer should be limited due to their calorie and carb density.

To avoid sugary mixers, ask for zero-calorie alternatives like club soda or diet tonic. You can also use fresh citrus juice, like a twist of lemon or lime, to add flavor without added sugar.

Excessive consumption of any type of alcohol is harmful to the liver. Some studies suggest red wine may be less harmful than hard spirits, but the primary factor is the total amount of alcohol consumed, not the beverage type.

Yes, you can drink pure distilled spirits (vodka, gin, whiskey) on a keto diet as they contain zero carbs. Dry wines and hard seltzers are also low-carb options, but sweet wines and beer should be avoided.