What Nutrients Does Alcohol Have? Understanding the 'Empty Calories'

January 13, 2026 •

3 min read

Per gram, the pure ethanol in alcohol contains 7 calories, offering no nutritional value. This makes alcohol a prime source of 'empty calories,' with negligible amounts of vitamins or minerals. In fact, it can deplete the body of vital nutrients and hinder their absorption.

Quick Summary

Alcohol is essentially a source of energy-dense empty calories, containing no beneficial vitamins or minerals. It can negatively impact the body's nutritional status by inhibiting the absorption of vital nutrients.

Key Points

Empty Calories: The calories in alcohol are 'empty,' providing energy from ethanol but lacking essential vitamins, minerals, and proteins.
Nutrient Depletion: Excessive drinking can damage the digestive system, leading to impaired absorption and subsequent deficiencies of crucial nutrients like B vitamins, Vitamin A, and zinc.
Carbohydrates Vary: Pure spirits are carbohydrate-free, but beverages like beer, wine, and mixed cocktails contain varying levels of carbohydrates, particularly from added sugars.
Metabolic Interference: The body prioritizes metabolizing alcohol over other nutrients because it is a toxin, which can disrupt normal metabolic processes and energy utilization.
Minimal Benefits: Any perceived health benefits from compounds in certain alcoholic drinks, like red wine's antioxidants, are far outweighed by the negative health consequences of alcohol consumption.

The 'Empty Calories' of Alcohol

When examining the nutritional profile of alcohol, the most important characteristic to understand is its high caloric density without corresponding nutritional value. The ethanol in alcoholic beverages provides approximately 7 calories per gram, putting it closer to fat (9 kcal/g) than to carbohydrates or protein (both 4 kcal/g) in terms of energy concentration. These are often called 'empty calories' because they provide energy but none of the essential vitamins, minerals, protein, or fiber that the body requires for proper function. Regular consumption can lead to weight gain, particularly around the midsection, as the body prioritizes metabolizing the alcohol over processing other nutrients and fat.

The Absence of Essential Micronutrients

Despite the fermentation of grains or fruits in their production, alcoholic beverages contain virtually none of the beneficial micronutrients from their source ingredients. The distillation and fermentation processes strip away these nutritional components. While some claims about the health benefits of specific alcohols like red wine exist, often linked to compounds like polyphenols, these potential benefits are generally outweighed by the detrimental effects of the alcohol itself.

The Impact of Ethanol on Nutrient Absorption

Excessive or chronic alcohol consumption actively harms the body's ability to absorb and utilize nutrients. The gastrointestinal tract, including the stomach and intestines, can be damaged by alcohol, leading to inflammation and impaired digestion. This interference can result in significant deficiencies of several key vitamins and minerals. The nutrients most affected include:

B Vitamins: Alcohol can lead to deficiencies of thiamine (B1), folate (B9), and vitamin B12. Thiamine deficiency, in particular, can lead to serious neurological disorders in heavy drinkers.
Vitamin A: Chronic alcohol use disrupts the metabolism and storage of vitamin A, which can contribute to liver damage.
Zinc: The absorption and utilization of zinc are compromised, which is crucial for immune function and energy metabolism.
Magnesium and Calcium: Alcohol can cause low levels of these minerals, potentially impacting bone density and overall cellular function.

The Breakdown of Alcohol and Its Effects

Because the body views alcohol as a toxin, it prioritizes breaking it down for elimination, delaying the processing of other nutrients. The metabolism process occurs mainly in the liver, involving a series of enzymes. First, ethanol is converted to acetaldehyde, a toxic compound. Acetaldehyde is then further broken down into acetate, which can be converted to carbon dioxide and water for elimination or used for energy production. The liver can only metabolize a certain amount of alcohol per hour, so consuming it faster than the body can process leads to an accumulation of toxic byproducts and increased blood alcohol concentration. The high-priority processing of alcohol interferes with normal metabolic functions, further explaining why alcohol-derived calories are utilized less efficiently than those from other sources, potentially contributing to weight gain. For further reading on the metabolic pathways, see this resource from the National Institutes of Health: ALCOHOL METABOLISM.

Comparison of Nutrients in Different Types of Alcohol


Beverage Type	Calories (Approx.)	Carbohydrates (Approx.)	Other Nutrients
Distilled Spirits (Vodka, Gin, Whiskey)	100-120 per 1.5 oz shot	0g	None
Dry Wine (Red or White)	120-145 per 5 oz glass	2-5g per 5 oz glass	Negligible; trace minerals/polyphenols in red wine
Regular Beer	150-210 per 12 oz can	10-18g per 12 oz can	Negligible; some B vitamins, minerals
Light Beer	100-110 per 12 oz can	2-6g per 12 oz can	Negligible
Sweet Cocktails (e.g., Margarita)	200-500+ per drink	20-60g+ per drink	Negligible; high added sugar

Note: Calorie and carb content can vary significantly based on brand, alcohol percentage, and mixers used.

Conclusion

In summary, the notion that alcohol possesses significant nutritional benefits is a myth. Rather than providing valuable nutrients, alcohol delivers 'empty calories' from ethanol and, in many cases, added sugars from mixers. This not only contributes to excess caloric intake but also actively harms the body's ability to absorb and process vital nutrients from food. Heavy drinking can result in deficiencies of essential vitamins and minerals, damaging organs and disrupting metabolic functions. While moderate intake of certain beverages like red wine might offer minimal compounds like antioxidants, these are insufficient to outweigh the overall negative health impacts of alcohol. For optimal health and nutrition, abstaining from alcohol or consuming it in strict moderation is the most sensible approach.

Frequently Asked Questions

No, alcohol is largely devoid of beneficial nutrients. It is considered a source of 'empty calories' because it contains energy but no vitamins, minerals, or proteins.

The term 'empty calories' is used because the energy provided by alcohol comes solely from ethanol and lacks any nutritional value, unlike calories from food that are accompanied by essential nutrients.

Yes, chronic or excessive alcohol consumption can interfere with the body's ability to absorb and use essential nutrients. This often leads to deficiencies of B vitamins (like thiamine and folate), vitamin A, and minerals such as zinc.

While red wine contains some antioxidants called polyphenols, these potential benefits are often outweighed by the significant health risks of consuming alcohol. You can get antioxidants more safely from a balanced diet.

Pure distilled spirits like vodka and gin contain zero carbohydrates. However, beers, wines, and mixed drinks can have significant carb content, especially those with sugary mixers.

The body treats alcohol as a toxin and prioritizes metabolizing it, which can disrupt the absorption and processing of other food nutrients. This can lead to inefficient energy use and impaired nutrient uptake.

No alcoholic drink is truly considered healthy. Any potential minor nutritional components are negated by the negative impacts of alcohol itself. For optimal health and nutrition, abstaining from alcohol is the best choice.