What is the healthiest cocktail to get?

According to nutrition experts, a standard mixed drink can contain over 400 calories due to sugary mixers, syrups, and liqueurs. Choosing a healthier cocktail to get can help you enjoy a social drink without derailing your wellness goals, but it requires mindful ingredient selection and moderation.

Quick Summary

This guide breaks down the best low-calorie, low-sugar cocktail options, highlighting how fresh ingredients and smart mixers make a difference. It compares popular choices like vodka sodas and wine spritzers and offers tips for making healthier drink choices at home and at the bar.

Key Points

• Opt for clear spirits: Choose vodka, gin, or tequila, as they contain fewer congeners, which are chemical byproducts that can worsen hangovers.

• Prioritize low-calorie mixers: Swap sugary sodas and juice cocktails for club soda, seltzer, or diet alternatives to drastically cut calories and sugar.

• Use fresh citrus and herbs: Fresh lime, lemon, mint, or basil add flavor naturally, eliminating the need for sugary syrups.

• Hydrate between drinks: Alternating alcoholic drinks with water or seltzer helps slow your pace and keeps you hydrated, mitigating negative effects.

• Practice moderation: Limiting intake to one or two drinks and consuming them with food is the healthiest way to enjoy a cocktail.

• Create a game plan: Decide on your drink limit ahead of time to avoid overconsumption, which can impact fat burning and overall health.

Why Most Cocktails Are Unhealthy

Many popular cocktails are loaded with hidden calories and sugar, making them essentially a dessert in a glass. The issue isn't typically the base spirit itself, but the mixers used to flavor it. Sweetened juices, tonic water, and simple syrups can add hundreds of unnecessary calories to a single drink. For example, a single Piña Colada can contain up to 490 calories, while a Long Island Iced Tea can have as many as 780. Understanding these pitfalls is the first step toward making more informed choices.

The Healthiest Cocktail Choices

When aiming for a healthier cocktail, the goal is to prioritize a low-calorie, clear spirit mixed with calorie-free or naturally flavored mixers. Here are some of the top contenders recommended by nutrition experts.

Vodka or Tequila Soda

This is widely considered the leanest cocktail option available. A shot of vodka or tequila with club soda and a squeeze of fresh lime or lemon contains minimal calories, carbs, and sugar. Club soda is just carbonated water, providing fizz without added sugars, while the fresh citrus adds flavor and a boost of Vitamin C. For a variation, try a Ranch Water, which uses tequila, fresh lime juice, and Topo Chico sparkling mineral water.

Wine Spritzer

A wine spritzer is an elegant and low-calorie alternative to a full glass of wine. It's made by combining wine with club soda, which effectively cuts the alcohol and calorie content in half. Opt for a drier wine like Sauvignon Blanc or Pinot Grigio to keep the sugar content as low as possible. You can also add fresh fruit or herbs for extra flavor without the calories.

Skinny Margarita

Traditional margarita mixes are packed with sugar and calories. A skinny version, however, uses fresh lime juice, a touch of agave nectar or a sugar-free sweetener, and tequila. Some recipes also add a splash of orange liqueur for flavor. The result is a vibrant, tangy cocktail with a fraction of the calories of its pre-mixed counterpart.

Gin Rickey

This classic cocktail is simple and refreshing. It combines gin, fresh lime juice, and soda water. The lime provides a zesty flavor profile while the soda water keeps it light and bubbly, making it a low-sugar and low-calorie choice.

Bloody Mary (Made Simply)

While some versions can be high in sodium, a simple Bloody Mary offers a few nutritional benefits. It uses a base of tomato juice, which provides Vitamin C, lycopene, and potassium. When mixed with vodka and simple seasonings like hot sauce and a celery stalk, it's a more nutrient-rich option than many other cocktails. Keep the sodium in check by using a low-sodium tomato juice and being mindful of other salty additions.

Making Healthier Cocktail Choices

Choose Clear Spirits

Vodka, gin, and tequila are generally considered cleaner choices than darker spirits like whiskey or rum. While they all contain approximately 100 calories per 1.5-ounce serving, clear liquors have fewer congeners, which are chemical byproducts of fermentation that can worsen hangovers.

Pick Low-Calorie Mixers

This is the most critical step. Instead of using sugary sodas, juice cocktails, or pre-made sour mixes, opt for:

• Club Soda or Seltzer: The best choice for adding volume and fizz without calories.
• Fresh Citrus Juice: A squeeze of fresh lemon, lime, or grapefruit adds natural flavor and vitamins.
• Diet Soda or Diet Tonic: These can significantly reduce the calorie count of classic mixed drinks like a Gin and Tonic or Rum and Coke.
• Herbal Tea or Kombucha: Using cold-brewed herbal teas or kombucha can add complexity and flavor, with kombucha offering gut-friendly probiotics.
• Coconut Water: A great hydrating mixer that adds a touch of natural sweetness to rum or tequila cocktails.

Use Natural Sweeteners Sparingly

While agave nectar or honey are more natural than refined sugar, they still contain calories. A little goes a long way. Consider using calorie-free alternatives like Stevia or Monk Fruit for sweetness without the caloric impact. You can also muddle fresh fruits and herbs for flavor, reducing the need for additional sweeteners entirely.

Comparison of Healthy Cocktails

Cocktail	Base Spirit	Primary Mixers	Average Calories	Notes
Vodka Soda	Vodka	Club soda, fresh lime/lemon	~80–100	Simplest, lowest calorie option.
Gin Rickey	Gin	Club soda, fresh lime	~100–120	Refreshing and botanical, very low sugar.
Wine Spritzer	Dry Wine	Club soda	~70–100	Less alcohol by volume, customizable with fruit.
Skinny Margarita	Tequila	Fresh lime juice, light agave/sweetener	~100–150	A fresher, less sugary version of the classic.
Dry Martini	Gin or Vodka	Dry vermouth	~120–150	Spirit-forward, with no mixers; consume slowly.
Bloody Mary	Vodka	Tomato juice, spices	~120	Contains some vitamins and antioxidants, high in sodium.

The Healthiest Cocktail at a Glance

In the grand scheme of alcoholic beverages, the healthiest cocktail is one that prioritizes a clean base spirit with no-calorie mixers and minimal to no added sugar. The clear winner for simplicity and low impact is a Vodka Soda with fresh lime. However, the best choice for you depends on your personal taste and health goals. A light and flavorful wine spritzer or a zesty Skinny Margarita are also excellent options. No matter your choice, drinking in moderation is key to enjoying alcohol responsibly while staying on track with your health and wellness journey.

Conclusion

When considering "what is the healthiest cocktail to get," the answer lies in simplicity and thoughtful ingredient selection. Choosing clean spirits like vodka, tequila, or gin and mixing them with calorie-free options such as club soda, seltzer, or fresh citrus juice will significantly reduce sugar and calorie intake. Avoiding pre-made syrups and sugary mixers is the most impactful change you can make. While a Vodka Soda is the most straightforward option, delicious and low-calorie alternatives like a Wine Spritzer, Skinny Margarita, and Gin Rickey are also readily available. Ultimately, the healthiest approach is to practice moderation and make informed decisions that align with your overall well-being.

Optional Outbound Link

For more detailed information on healthy drinking habits and the impact of alcohol on the body, consider exploring the resources at the National Institute on Alcohol Abuse and Alcoholism (NIAAA).

Frequently Asked Questions

What is the lowest-calorie cocktail?

A Vodka Soda with fresh lime is widely considered the lowest-calorie cocktail. It consists of a clean spirit and a zero-calorie mixer, resulting in a drink that is typically under 100 calories.

Are 'skinny' cocktails actually healthy?

Skinny cocktails are healthier than their traditional counterparts because they use low-calorie or sugar-free mixers. However, they still contain alcohol and should be consumed in moderation as part of a balanced diet.

Can I have a cocktail while trying to lose weight?

Yes, you can have a cocktail while trying to lose weight by choosing low-calorie options and moderating your intake. Excessive alcohol consumption can hinder weight loss by slowing fat burning.

What mixers should I avoid for a healthy cocktail?

You should avoid sugary mixers like regular tonic water, fruit juice cocktails, bottled margarita mixes, and simple syrups. These ingredients are the primary source of excess calories and sugar in most drinks.

Is wine or a cocktail healthier?

Whether wine or a cocktail is healthier depends on the specific drink. A dry wine is often a better choice than a sugar-heavy cocktail. However, a simply made cocktail, like a Vodka Soda, can be lower in sugar and calories than some wines.

Do healthier cocktails still give you a hangover?

Healthier cocktails made with clear spirits and fewer congeners may result in a less severe hangover. However, excessive alcohol consumption of any kind can still cause dehydration and lead to a hangover.

How can I make any cocktail healthier?

To make any cocktail healthier, use a clear spirit, opt for zero-calorie mixers like club soda, add flavor with fresh citrus and herbs, and use natural sweeteners sparingly or a sugar-free alternative.