What is the healthiest liquor to have? An honest look at mindful drinking

December 20, 2025 •

4 min read

According to the World Health Organization, there is no truly safe amount of alcohol, and it is a toxic substance. With that in mind, the question of what is the healthiest liquor to have shifts from seeking health benefits to minimizing harm through smarter choices and responsible consumption.

Quick Summary

An exploration of alcoholic beverages focusing on factors like calories, sugar, congeners, and antioxidants. Reviews the pros and cons of clear spirits, wine, and beer for minimizing health risks. Emphasizes that moderation and smart choices outweigh any potential 'health' benefits of drinking.

Key Points

Moderation is key: No alcoholic beverage is genuinely healthy. The priority should always be moderate, responsible consumption to minimize harm.
Clear spirits are low-calorie: Options like vodka, gin, and tequila are low in calories and sugar when consumed neat or with zero-calorie mixers like soda water.
Red wine has antioxidants: While often praised for its polyphenols like resveratrol, the health benefits of red wine are modest and shouldn't be a reason to start drinking.
Avoid sugary mixers: The biggest source of extra calories and sugar in many drinks comes from mixers like juice and soda. Choose diet mixers, soda water, or fresh citrus.
Opt for light options: For beer or sparkling wine lovers, light beer or dry ('brut') champagne offers a lower-calorie and lower-sugar alternative.
Beware of congeners: Darker liquors tend to have more congeners, chemical byproducts that can contribute to worse hangovers compared to clear spirits.

Understanding the 'Healthiest' Misconception

When we talk about the "healthiest" liquor, it's crucial to understand that alcohol is never truly a health food. The term is used to identify options that are less harmful by having fewer calories, less added sugar, and lower levels of congeners, which are chemical byproducts of fermentation that can worsen hangovers. Health authorities worldwide stress that moderation is the most important factor in mitigating alcohol's negative impacts on the liver, heart, and brain. For those who choose to drink, making informed decisions can help reduce potential risks.

The Case for Clear Spirits

Clear, distilled spirits like vodka, gin, and tequila are often considered among the least harmful options because they are free of sugar and carbohydrates in their pure form. They also have lower levels of congeners compared to darker, aged liquors. The key is to avoid sugary mixers.

Vodka and Soda: A simple vodka and soda water with a squeeze of lime is one of the lowest-calorie and lowest-sugar cocktails available. It keeps things simple and hydrating.
Tequila on the Rocks: Made from the agave plant, blanco or silver tequila is typically low in calories and sugar. Enjoying it on the rocks or with a lime wedge avoids sugary margarita mixes.
Gin and Diet Tonic: A classic gin and tonic can be made much healthier by swapping regular tonic water, which is loaded with sugar, for a diet or slimline version.

The Antioxidant Argument for Wine

Red wine has long been lauded for its potential health benefits, largely due to its antioxidant content, specifically polyphenols like resveratrol. These compounds, derived from grape skins, may offer some protective effects for heart and gut health. However, the amount of resveratrol in a standard glass is relatively small, and these benefits are often overstated and outweighed by the negative effects of alcohol.

Red Wine: Opting for a dry red wine helps keep sugar content low. Some studies suggest moderate consumption, as part of a healthy diet, may offer cardiovascular benefits.
White Wine: While containing fewer antioxidants than red wine, dry white wines are still a better option than many cocktails due to their low sugar content.
Champagne: Dry varieties like 'brut' champagne offer a lower-calorie and low-sugar sparkling wine option.

Choosing Better Beers and Mixers

For beer drinkers, the landscape offers varying levels of carbs, calories, and potential benefits.

Light Beer: These are lower in calories and carbohydrates than standard beers, making them a more moderate choice.
Craft Beer & Stout: Some craft beers and stouts contain beneficial plant compounds, B vitamins, and prebiotics that can support gut health. However, calorie and alcohol content can be much higher than light options.

When it comes to mixers, the choice can make or break the health impact of your drink. Sugary juices, sodas, and pre-mixed cocktails add significant empty calories and spike blood sugar.

Best Mixer Choices:

Soda water or sparkling water
Diet soda or diet tonic
Fresh lemon or lime juice
Splash of coconut water

Mixers to Avoid:

Regular soda (Coke, Sprite)
Fruit juice (cranberry, orange)
Syrupy cocktail mixes (sour mix)

Nutritional Comparison of Alcoholic Drinks


Drink (Standard Serving)	Calories	Sugars	Potential Benefits	Drawbacks
Clear Spirits (1.5 oz neat)	~100	0g	Low calorie, low sugar. Fewer congeners.	Minimal nutritional value. Can be high in alcohol content.
Vodka Soda (7.5 oz)	~133	<1g	Low calorie, hydrating (due to soda water).	Can be easy to overconsume.
Dry Red Wine (5 oz)	~125	<1g	Contains antioxidants (resveratrol).	Can cause headaches for some. Higher calorie than spirits.
Dry White Wine (5 oz)	~120	<1g	Lower calorie than red. Some antioxidants.	Fewer polyphenols than red wine.
Light Beer (12 oz)	~100	Low	Lower calories and carbs than regular beer.	High carb count relative to spirits. Can lead to bloating.
Hard Seltzer (12 oz can)	~100	Low/None	Low calorie, often zero sugar. Portable.	Minimal nutritional value. Flavorings can be artificial.
Bloody Mary (6 oz)	~140	Moderate	Contains vegetable juice (lycopene, vitamin C).	Often high in sodium; can contain sugary mixers.

Conclusion: The Bottom Line on Healthiest Liquor

Ultimately, no liquor can be truly classified as “healthy.” The most significant factor in minimizing health risks is moderation. While some beverages like dry red wine or clear spirits with zero-calorie mixers offer certain advantages—antioxidants in wine or low calories in spirits—these benefits are minor and do not negate the overall risks of alcohol consumption. Drinking alcohol is a personal choice, and the best strategy for harm reduction is to keep intake low, opt for lower-calorie and lower-sugar options, and prioritize a healthy lifestyle outside of drinking. For more detailed information on alcohol and its effects on health, the Cleveland Clinic offers an informative overview: Is There a 'Healthier' Alcoholic Drink?

Frequently Asked Questions

The lowest calorie alcoholic drinks are typically clear spirits like vodka, tequila, or gin, consumed neat or mixed with a zero-calorie beverage like soda water. A vodka soda is one of the most common low-calorie options.

Red wine contains antioxidants like resveratrol, which some studies link to heart health benefits. However, health experts agree that these benefits are often exaggerated and do not outweigh the health risks of alcohol. You can get similar or higher levels of antioxidants from foods like grapes and berries.

Darker liquors like whiskey, rum, and brandy often have more congeners—chemical byproducts of fermentation—than clear spirits. These congeners can contribute to more severe hangovers.

Hard seltzers are generally a low-calorie and low-sugar alternative to many cocktails and beers. They are typically made from fermented cane sugar and sparkling water with flavorings. However, their nutritional value is minimal, and consumption should still be moderate.

While the tomato juice in a Bloody Mary provides some vitamins and lycopene, it should not be considered a health food. The drink also contains vodka and is often high in sodium, with any nutritional benefits easily negated by the alcohol and other added ingredients.

To reduce calories, choose clear spirits and mix them with calorie-free options like soda water, diet tonic, or a splash of fresh citrus juice. Avoid pre-made, sugary mixers and sodas.

The healthiest approach is to consume alcohol in moderation or not at all. For those who drink, choosing low-calorie, low-sugar options, staying hydrated with water, and avoiding overconsumption is the best strategy for minimizing negative health effects.