What is the best alcohol to drink and not get fat? A guide to low-calorie options

October 31, 2025 •

4 min read

Alcohol contains 7 calories per gram, nearly as much as pure fat, making it easy to consume excess 'empty' calories. The desire to know what is the best alcohol to drink and not get fat? is a common one for those trying to maintain or lose weight.

Quick Summary

Clear spirits mixed with sugar-free beverages, light beer, hard seltzers, and dry wines are the most favorable alcohol options for weight management. The key is moderate consumption and avoiding high-sugar mixers to limit excess calories and prevent fat storage.

Key Points

Clear Spirits are Low-Calorie: Unflavored vodka, gin, tequila, and whiskey contain around 100 calories per 1.5-ounce shot and have no carbs.
Avoid Sugary Mixers: The calories in cocktails come mostly from sugary mixers; use soda water or diet tonic instead.
Light Beer is a Better Choice: A standard 12-ounce light beer has approximately 100 calories, offering a lower-calorie alternative to regular beer.
Hard Seltzers are Calorie-Conscious: Canned hard seltzers typically contain about 100 calories and very little sugar, providing a refreshing, low-carb option.
Mindful Consumption is Crucial: The most important strategy is to drink in moderation, alternate with water, and eat a balanced meal beforehand to prevent overconsumption.
Red Wine Benefits are Overstated: While red wine contains some antioxidants, the calories can easily cancel out any minor benefits for weight loss if not consumed in strict moderation.

The Science Behind Alcohol and Weight Gain

When alcohol is consumed, the body prioritizes metabolizing it because it cannot be stored. This process takes precedence over the metabolism of other energy sources like fats and carbohydrates. As a result, fat-burning is temporarily halted, and the calories from food are more likely to be stored as fat. Understanding this metabolic reality is crucial for anyone hoping to manage their weight while still enjoying a drink.

The Empty Calorie and Metabolic Effect

Alcohol contains calories—7 calories per gram, which is a significant energy source with no nutritional value. For comparison, carbohydrates and protein both contain 4 calories per gram. These empty calories can easily contribute to a caloric surplus, leading to weight gain over time. The body's shift in focus to process alcohol can last for several hours, depending on the quantity consumed. Chronic or heavy alcohol consumption is strongly linked to overall weight gain, especially around the midsection.

The Hunger and Judgement Effect

Beyond the caloric content, alcohol consumption can also sabotage a diet by affecting a person's judgment and appetite. Intoxication often leads to impulsive and poor food choices, encouraging the consumption of high-calorie, high-fat, and salty junk foods. The day after drinking, a person may also experience increased cravings for carbohydrates and fatty foods, further derailing weight loss efforts. Alcohol can also disrupt hormones like leptin and ghrelin, which regulate hunger and satiety, making it harder to control food intake.

The Best Low-Calorie Alcohol Choices

For those who wish to include alcohol in a weight-conscious diet, the strategy is to choose lower-calorie options and consume them in moderation. The key is to avoid high-sugar, calorie-dense mixers and stick to simpler beverages.

Clear Spirits with Sugar-Free Mixers: Spirits like vodka, gin, tequila, and whiskey are naturally low in calories when consumed neat or on the rocks. A standard 1.5-ounce shot of 80-proof liquor contains about 100 calories and zero carbs. Pairing them with calorie-free mixers, such as soda water or diet tonic, with a twist of lemon or lime, creates a low-calorie drink. Avoiding mixers with added sugar, like regular soda or juice, is essential.
Light Beer: For beer enthusiasts, switching to light beer is a simple way to reduce calorie intake. A 12-ounce light beer typically contains about 100 calories, significantly less than a regular beer, which can have 150 calories or more. Some light beers are even lower in calories.
Hard Seltzers: These popular beverages are a trendy, low-calorie alternative. A can of hard seltzer generally contains around 100 calories, with very little sugar and few carbohydrates. They offer an easy way to control portions and monitor intake.
Dry Wines and Champagne: A 5-ounce glass of dry red or white wine contains around 125 calories. Dry wines are lower in sugar than their sweeter counterparts. Champagne and sparkling wines are also relatively low in calories, with a 4-ounce glass of brut champagne having about 85 calories. The carbonation in sparkling drinks can also make you feel fuller, potentially reducing overall intake.

Comparison of Alcoholic Beverages

Here is a comparison of common alcoholic drinks to illustrate their calorie content relative to a standard serving size:


Drink Type	Standard Serving Size	Approximate Calories	Key Nutrients
Vodka/Gin & Soda Water	1.5 oz spirit + soda	100-110	Empty Calories
Light Beer	12 oz	95-105	Empty Calories
Hard Seltzer	12 oz	~100	Empty Calories
Dry Wine (Red/White)	5 oz	120-125	Empty Calories, Antioxidants
Champagne (Brut)	4 oz	80-90	Empty Calories, Antioxidants
Regular Beer	12 oz	150+	Empty Calories
Pina Colada	7 oz	380+	Empty Calories, Sugar
Long Island Iced Tea	8-10 oz	275+	Empty Calories, Sugar
Cream Liqueur	1.7 oz	150+	Empty Calories, Sugar, Fat

Note: Calorie counts can vary based on brand and specific ingredients.

Strategies for Mindful Drinking

To enjoy alcohol without derailing your fitness goals, responsible and mindful consumption is key. Here are some actionable tips:

Practice Moderation: Adhere to recommended guidelines of no more than one drink per day for women and two for men. Limiting intake is the most effective way to control calorie consumption.
Hydrate Between Drinks: Alternate each alcoholic beverage with a glass of water. This not only helps with hydration but also slows down your pace of drinking and can reduce overall alcohol intake.
Eat Before You Drink: Having a balanced meal with protein, fiber, and healthy fats before you start drinking can help slow the absorption of alcohol. This prevents you from getting intoxicated too quickly and reduces the likelihood of making poor food choices.
Avoid Sugary Mixers: Steer clear of high-calorie, sugary mixers like juices, syrups, and full-sugar sodas. Stick to sugar-free or low-calorie alternatives like club soda, diet tonic, or a splash of fresh citrus juice.
Track Your Calories: Include alcohol in your daily calorie budget if you are tracking your intake for weight management. Treating it as a treat and adjusting your food intake accordingly can keep you on track.

Conclusion: Moderation is the Ultimate Key

While no alcoholic beverage can be considered truly 'healthy' for weight loss, clear spirits with sugar-free mixers, light beer, hard seltzers, and dry wines are the best options when seeking to minimize fat gain. The caloric content of these drinks is significantly lower than sugary cocktails, high-ABV craft beers, and creamy liqueurs. However, the most important factor is always moderation. Consuming alcohol in limited quantities, staying hydrated, eating smart before drinking, and being mindful of portion sizes are the most effective strategies for enjoying an alcoholic beverage without derailing your weight management efforts. Ultimately, the occasional drink can fit into a balanced lifestyle, but it's the total calorie intake and overall lifestyle choices that determine weight gain or loss.

For more information on alcohol and its effect on weight, a good resource is the MedlinePlus medical encyclopedia.

Frequently Asked Questions

Clear spirits like vodka, gin, tequila, and whiskey, when consumed neat or with a zero-calorie mixer like soda water, are typically the lowest-calorie alcoholic drinks, with around 100 calories per standard shot.

Yes, it is possible to drink alcohol and still lose weight, but it requires mindful consumption and moderation. You must account for the empty calories from alcohol within your daily calorie budget and avoid high-sugar drinks.

Alcohol contributes to weight gain in several ways: it contains a high number of empty calories, the body prioritizes metabolizing alcohol over burning fat, and it can increase appetite and impair judgment, leading to poor food choices.

Red and white wines have very similar calorie counts per glass, so neither has a significant weight-loss advantage. The key for both is choosing dry varieties, which are lower in sugar, and consuming them in strict moderation.

Hard seltzers are generally a good choice for weight management due to their low calorie count (around 100 calories per can) and low sugar content compared to many other alcoholic beverages.

To reduce calories in a cocktail, opt for clear spirits and mix with sugar-free alternatives such as soda water, diet tonic, or fresh citrus juice. Avoid adding sugary juices, syrups, and full-sugar sodas.

The best strategy involves limiting overall consumption, choosing low-calorie drinks, and alternating alcoholic beverages with water. You should also eat a nutrient-dense meal before drinking to help control hunger and food choices.