What is the healthiest white wine to drink?

October 19, 2025 •

4 min read

According to Drinkaware, a typical 175ml glass of white wine contains an average of 159 calories. For those wondering what is the healthiest white wine to drink, the answer generally points toward dry varieties with lower sugar and alcohol content, as these contribute fewer empty calories and sugars.

Quick Summary

The healthiest white wine choices are typically dry, with low residual sugar and moderate alcohol by volume. Top options include Sauvignon Blanc, Pinot Grigio, and unoaked Chardonnay, which offer antioxidants and flavor with fewer calories. Prioritizing drier wines and practicing moderation are key strategies for healthier wine consumption.

Key Points

Prioritize Dry Wines: Dry white wines contain significantly less residual sugar and fewer calories than sweeter varieties due to a longer fermentation process.
Opt for Low ABV: A lower alcohol by volume (ABV), typically under 12.5%, indicates fewer calories per glass, making it a healthier choice.
Choose Sauvignon Blanc: This is often cited as one of the healthiest white wines due to its very low sugar and calorie count and crisp, light profile.
Consider Pinot Grigio: As a typically dry and crisp wine, Pinot Grigio offers antioxidants like caffeic acid and tyrosol, which have anti-inflammatory benefits.
Look for Unoaked Chardonnay: Opting for unoaked or stainless-steel fermented Chardonnay bypasses the rich, buttery flavor (and calories) associated with oak, resulting in a cleaner, lighter wine.
Read the Label: Check for terms like 'Brut' (for sparkling wines), 'dry,' or 'zero sugar' to identify healthier options.
Drink in Moderation: Responsible consumption is key to enjoying wine's potential benefits without incurring health risks associated with excessive alcohol.
Be Mindful of Alternatives: For an even lighter option, consider alcohol-removed wines or making a spritzer with sparkling water.

Understanding What Makes a White Wine 'Healthy'

When assessing what is the healthiest white wine to drink, the focus shifts from a single, miraculous bottle to a set of specific characteristics. The term 'healthy' in this context is relative and primarily relates to minimizing intake of sugar and alcohol, while maximizing potential antioxidant benefits. The fermentation process is key: as yeast consumes the grapes' natural sugars, it produces alcohol. A longer fermentation period results in less residual sugar and a 'drier' wine. Additionally, moderate alcohol by volume (ABV) is a good indicator of lower calorie content.

The Impact of Sugar and Calories

Residual sugar is the sugar left over after fermentation. While a sweet wine might contain over 35 grams of residual sugar per liter, a dry wine will have less than 10 grams—sometimes as little as 1 gram. Excess sugar intake is linked to various health issues, including weight gain and inflammation. The calories in wine come from both alcohol and residual sugar. Since alcohol contains 7 calories per gram, a wine's ABV significantly impacts its caloric density. Therefore, opting for a dry wine with a lower ABV is a simple way to reduce both sugar and calorie intake.

White Wine's Antioxidant Profile

Though red wines are famous for high levels of the antioxidant resveratrol, white wines also contain beneficial compounds. White wine has polyphenols and flavonoids, like caffeic acid and quercetin, which offer antioxidant and anti-inflammatory properties. These compounds help protect cells from damage and contribute to cardiovascular health. Some studies have even suggested that certain compounds in white wine can improve lung function.

Healthiest White Wine Varieties

Choosing the right grape varietal is the first step toward a healthier pour. Here are some of the top contenders:

Sauvignon Blanc: Known for its crisp, zesty, and refreshing profile, Sauvignon Blanc is one of the driest white wines with very low residual sugar. It's often one of the lowest-calorie options, with some varieties containing around 106 calories per 175ml glass. Its high acidity and citrus notes also make it a versatile pairing for lighter, healthier meals like seafood and salads.
Pinot Grigio: This popular Italian white is typically dry and acidic, making it a low-sugar and low-calorie choice. It contains beneficial antioxidants like caffeic acid and tyrosol, which are noted for potential anti-inflammatory effects. Look for Pinot Grigio from Italy, as French-style Pinot Gris can sometimes be sweeter.
Chardonnay (Unoaked): While some Chardonnays are heavily oaked and rich, unoaked or 'naked' Chardonnays are fermented in stainless steel. This method produces a cleaner, crisper wine with fewer calories and sugar. Unoaked Chardonnay retains its fresh, fruity profile while offering beneficial compounds for cardiovascular and bone health.
Vinho Verde: Hailing from Portugal, Vinho Verde is known for its light body, low alcohol content, and slight effervescence. Its low ABV and lower sugar concentration naturally make it one of the healthier choices.

Comparison of Healthiest White Wine Choices


Feature	Sauvignon Blanc	Pinot Grigio	Unoaked Chardonnay	Vinho Verde
Sugar Content	Very Low (Dry)	Very Low (Dry)	Very Low (Dry)	Low (Dry/Slightly Off-Dry)
Calorie Count (per 5oz glass)	~106-115	~112-123	~120	~88-100
Antioxidants	Polyphenols, Flavonoids	Caffeic Acid, Tyrosol	Polyphenols, Vitamins	Flavonoids
Flavor Profile	Crisp, Zesty, Citrusy	Light, Mineral, Fruity	Clean, Fresh, Apple/Pear	Light, Crisp, Bubbly
Ideal Food Pairing	Seafood, salads, white meats	Light salads, seafood	Roasted chicken, fish	Light appetizers, grilled seafood
Key Health Benefits	Low cal, low sugar	Lung health, anti-inflammatory	Cardiovascular health, bone density	Low ABV, low sugar

Making the Healthiest Choice Possible

Choosing a dry white wine is the first step, but there are other factors to consider. Look for wines with a lower alcohol content, generally below 12.5% ABV, as this directly reduces the calorie load. When buying sparkling white wine, opt for Brut or Extra Brut to ensure the lowest sugar levels. Avoiding dessert wines or 'late harvest' wines, which are intentionally sweet, is also a smart move. Some brands, like FitVine and Cupcake LightHearted, specifically market low-sugar and low-calorie options. Additionally, consider organic and biodynamic options, as these often involve less intervention and fewer additives. Finally, remember that portion control is paramount. A single glass, rather than a whole bottle, is the recommended moderate intake for enjoying any wine. For those looking to cut back on alcohol entirely, alcohol-removed wines and spritzers made with sparkling water are excellent, low-calorie alternatives.

Conclusion

When it comes to selecting the healthiest white wine to drink, the best options are consistently dry, low in sugar, and moderate in alcohol. Varieties like Sauvignon Blanc, Pinot Grigio, and unoaked Chardonnay stand out for their favorable nutritional profiles and potential antioxidant content. By prioritizing these characteristics and always practicing moderation, you can enjoy your glass of white wine as part of a balanced lifestyle, rather than a guilty pleasure. As with any alcoholic beverage, it is important to consume responsibly and be mindful of your overall health and dietary goals.

Disclaimer: This information is for educational purposes only and is not medical advice. Always consult with a healthcare professional regarding diet and health-related concerns, particularly related to alcohol consumption.

Frequently Asked Questions

Generally, dry white wines have the lowest sugar content. Sauvignon Blanc, Pinot Grigio, and unoaked Chardonnay are excellent choices, often containing less than 10 grams of residual sugar per liter.

Red wine typically contains higher levels of antioxidants like resveratrol, but white wine still offers beneficial compounds such as polyphenols and caffeic acid. The 'healthiest' wine is more about low sugar and low alcohol content, so dry white wines can be a very healthy choice.

Sparkling wines like Brut Nature Champagne can be very low in calories due to low sugar and ABV. Among still white wines, Sauvignon Blanc, Pinot Grigio, and Vinho Verde are consistently among the lowest in calories.

While the term 'dry' indicates low sugar, not all dry white wines have the exact same amount. A bone-dry wine will have almost no residual sugar, whereas an 'off-dry' can have a slightly higher but still low sugar level.

Wines are not legally required to list nutritional information, but you can infer content by checking the alcohol by volume (ABV) and whether the wine is labeled as 'dry,' 'Brut,' or 'low sugar.' Websites for brands like FitVine or DrinkWell also list nutritional details.

It depends on the style. Unoaked Chardonnay, which is fresh and crisp, is a healthier option with lower calories and sugar. Heavily oaked and buttery Chardonnays often have higher calories.

Moderate consumption of white wine can offer some health benefits. It contains antioxidants and polyphenols that can support heart and lung health, reduce oxidative stress, and may help with metabolic function.