What Is the Healthiest Alcohol Liquor to Drink?

November 14, 2025 •

3 min read

According to the Dietary Guidelines for Americans, moderate drinking is defined as one drink per day for women and two for men. When considering what is the healthiest alcohol liquor to drink, options with lower sugar and fewer congeners are often preferred to minimize negative health impacts.

Quick Summary

Compare the nutritional profiles of common alcoholic liquors to make informed choices. Focus on clear spirits and dry wines for lower calories and sugar content per standard serving.

Key Points

Moderation is Crucial: Stick to guidelines of one drink (women) or two drinks (men) per day.
Clear Spirits are Low-Calorie: Vodka, gin, and tequila contain around 97 calories and zero carbs per standard shot when neat.
Red Wine Offers Antioxidants: The polyphenols in red wine may support heart and gut health, but only in moderation.
Avoid Sugary Mixers: The health impact of spirits largely depends on mixers; choose soda water or diet options over juice or regular tonic.
Alcohol is Not a Health Drink: No alcohol provides essential nutrition, and all consumption carries some health risks.

Understanding 'Healthy' Alcohol

It is important to state upfront that no alcohol is truly "healthy" in the way fruits or vegetables are. Alcohol (ethanol) is a toxic substance that the body prioritizes breaking down, which can interrupt other metabolic processes. The World Health Organization (WHO) has stated that there is no safe amount of alcohol consumption. However, if you choose to drink, some types are considered "less bad" due to lower calorie counts, fewer carbohydrates, and the presence of certain antioxidants when consumed strictly in moderation.

The healthiest alcohol liquor to drink generally falls into two main categories: clear distilled spirits and certain wines.

Clear Spirits: Low Calorie and Zero Carb

Clear spirits are distilled to remove most congeners (impurities that can contribute to hangovers) and carbohydrates. A standard 1.5-ounce (45 ml) serving of 80-proof (40% ABV) spirit contains approximately 97 calories and zero carbohydrates. This makes them a preferred option for individuals managing calorie intake or following low-carb diets.

Vodka: Composed primarily of ethanol and water, vodka has virtually no nutritional value beyond the calories in the alcohol. Its neutrality makes it versatile, but it should be mixed with water, soda water, or diet tonic to remain a "healthier" option. Sugary juices or sodas will quickly increase the calorie and sugar content.
Gin: Gin is also a clear spirit but is flavored with botanicals, most notably juniper berries. These botanicals contain antioxidants and some have been traditionally linked to digestive benefits. Nutritionally, it is very similar to vodka in terms of calories and carbs per serving.
Tequila: Derived from the agave plant, tequila is another low-calorie, zero-carb option. Some research in mice has suggested that compounds in agave might have bone health benefits, though this is not proven in humans through drinking tequila.

Red Wine: The Antioxidant Option

Red wine is often highlighted in discussions about healthier alcohol due to its high concentration of polyphenols, such as resveratrol, which are found in grape skins. These antioxidants have been linked to potential cardiovascular benefits and improved gut microbiome diversity when consumed in moderation.

A standard 5-ounce (150 ml) glass of red wine contains about 120-125 calories and around 4 grams of carbohydrates.
The potential benefits are only associated with moderate consumption, and many experts suggest that similar or greater antioxidant benefits can be obtained from eating grapes, berries, or dark chocolate without the risks associated with alcohol.

Comparative Nutrition Table

To compare different alcoholic options, consider the typical calories and carbohydrates per standard serving.


Type of Alcohol	Standard Serving	Calories (Approx.)	Carbohydrates (Approx.)	Notes
Clear Liquor (Vodka, Gin, Tequila, Whiskey)	1.5 oz (45 ml)	97–105	0 g	Lowest carbs; calories depend on proof.
Dry Wine (Red or White)	5 oz (150 ml)	120–125	4 g	Red wine has beneficial polyphenols.
Light Beer	12 oz (355 ml)	100–110	6–8 g	Lower alcohol and calories than regular beer.
Hard Seltzer	12 oz (355 ml)	90–110	1–3 g	Generally low sugar, fermented from cane sugar.
Regular Beer	12 oz (355 ml)	150–220	10–20 g	Higher calories and carbs.

Health-Conscious Drinking Tips

If you choose to consume alcohol, here are ways to make "healthier" choices:

1. Choose Low-Calorie Mixers

Avoid sugary mixers like cola, tonic water (which contains sugar, unlike club soda), and fruit juices (which can be high in sugar). Opt for:

Soda water or club soda
Diet soft drinks
Fresh lemon or lime juice
Herbal teas

2. Practice Strict Moderation

Adhere to recommended guidelines: up to one drink per day for women and up to two drinks per day for men.

3. Avoid High-Sugar Cocktails

Drinks like margaritas, piña coladas, and sugary liqueurs are often very high in calories and sugar, negating any potential benefit of the base liquor.

Conclusion

No alcoholic liquor is truly healthy, but some are better choices within a moderate lifestyle. Clear spirits (vodka, gin, tequila) are the lowest in calories and carbohydrates when consumed without sugary mixers. Dry red wine offers potential antioxidant benefits from polyphenols but is slightly higher in calories. The most significant factor in minimizing health risks associated with alcohol is moderation and avoiding excessive consumption. Always consult a healthcare professional regarding alcohol consumption and your personal health.

For more information on alcohol and health, you can visit the National Institute on Alcohol Abuse and Alcoholism (NIAAA) website. https://www.niaaa.nih.gov/

Frequently Asked Questions

A standard drink of distilled spirits (liquor) is typically defined as 1.5 fluid ounces (45 ml) of 80-proof (40% alcohol by volume) beverage.

Red wine contains antioxidants called polyphenols which may offer mild heart benefits not found in most liquors. However, it also contains more calories and carbs than clear spirits, and benefits are only seen with very moderate intake.

Clear distilled spirits such as vodka, gin, tequila, and whiskey (when 80 proof) have the fewest calories per standard serving (around 97), especially when consumed without mixers.

Clear liquors generally contain fewer congeners (chemical byproducts of fermentation) than darker liquors or wine, which theoretically might lead to less severe hangovers, though the primary cause of a hangover is ethanol consumption itself.

Yes, distilled liquors (vodka, gin, whiskey, tequila, rum) contain zero carbohydrates. Dry wines also have very low carb counts (around 4g per glass). Avoid beers and sweet cocktails.

The healthiest way to drink liquor is in moderation, diluted with a zero-calorie mixer like club soda or sparkling water, and with fresh citrus (lime or lemon) to avoid added sugars.

Hard seltzers are typically low in calories and carbohydrates (often under 110 calories and 3 carbs per can) as they are usually made from fermented cane sugar, making them a relatively healthier choice compared to regular beer or sweet cocktails.