What type of wine is healthiest for you?

December 2, 2025 •

4 min read

According to numerous studies, moderate wine consumption, particularly red wine, has been associated with health benefits like improved heart health and increased longevity. This raises a common question: What type of wine is healthiest for you? The answer depends on several key factors, including antioxidant levels, sugar content, and alcohol concentration.

Quick Summary

This article explores different wine types to determine which is healthiest, focusing on antioxidant content, sugar levels, and alcohol volume. It examines why red wine often leads the conversation, highlighting beneficial compounds like resveratrol, while also considering other factors for a balanced perspective.

Key Points

Red wine is richest in antioxidants: Because it is fermented with grape skins, red wine, particularly Pinot Noir and Malbec, contains higher levels of antioxidants like resveratrol than white wine.
Opt for dry wines for less sugar: To reduce sugar intake, choose dry wines like Cabernet Sauvignon or Pinot Grigio. These have much less residual sugar than sweet or dessert wines.
Mind the alcohol content: A lower alcohol by volume (ABV) often means fewer calories per glass. For a healthier option, look for wines under 12.5% ABV.
Orange wine offers moderate antioxidants: Orange wine, which involves extended skin contact during fermentation, provides more antioxidants than standard white wine but less than most reds.
Moderation is most important: The potential health benefits of wine are contingent on moderate consumption. Excessive drinking, regardless of the wine type, carries significant health risks.
Organic wine may have fewer additives: Organic wines are made without synthetic pesticides or herbicides and often contain fewer sulfites, making them a gentler choice for some individuals.
Consider alternative antioxidant sources: Healthy compounds found in wine, such as resveratrol, are also available in other foods like berries and spinach, which can be a better choice for those who prefer not to drink alcohol.

The Power of Polyphenols: Why Red Wine Leads

Polyphenols, including potent antioxidants like resveratrol, are key compounds in wine known for their potential health benefits. These compounds are primarily found in the grape skins, and since red wine is fermented with the skins and seeds for a longer period than white wine, it generally contains a much higher concentration of these antioxidants. Research has linked moderate red wine consumption to cardiovascular benefits, such as reducing inflammation and protecting against oxidative stress.

Some of the red wine types with notably high antioxidant content include:

Pinot Noir: This lightweight red wine is celebrated for its high levels of resveratrol. Grown in cooler climates, its grapes tend to have thinner skins, but the resulting wine can be rich in this beneficial compound. Pinot Noir also typically has lower sugar and calorie counts compared to many other red wines.
Malbec: With its thick-skinned grapes, Malbec is another excellent source of resveratrol and other powerful antioxidants like quercetin and procyanidin. These compounds are thought to help prevent cholesterol buildup in the arteries and protect against free radical damage.
Cabernet Sauvignon: One of the most popular red wines, Cabernet Sauvignon is rich in antioxidants that help protect cells and support heart health. It is also a good source of resveratrol.
Petite Sirah: Like Malbec, Petite Sirah is known for having a high resveratrol content, making it a strong contender for the healthiest red wine title.

The Importance of Low Sugar and Alcohol

Beyond antioxidants, sugar and alcohol content are critical factors when considering a wine's health profile. Excess sugar contributes to empty calories and can negatively impact blood sugar levels, especially for those with diabetes. Higher alcohol percentages also mean more calories and potential negative health effects with overconsumption.

Choosing Low-Sugar Wines: When shopping, look for dry wines, which have very little residual sugar left after fermentation. As a rule of thumb, the drier the wine, the less sugar it contains. Sweet wines, such as dessert wines, should be avoided if minimizing sugar intake is a priority. Some of the driest options include Pinot Noir, Cabernet Sauvignon, and Syrah.
Considering Alcohol Content: Opt for wines with a lower alcohol by volume (ABV), ideally 12.5% or less. While many reds fall in this range, it's always wise to check the label. Certain sparkling wines, such as brut or brut nature, are also low in sugar and alcohol.

Can White or Orange Wine Be Healthy?

While red wine generally contains more polyphenols, white and orange wines aren't completely devoid of health-promoting properties. Orange wine, made by fermenting white grapes with their skins, has a higher antioxidant content than regular white wine due to the extended skin contact. Dry white wines like Pinot Grigio and Chardonnay are also low in sugar and calories, making them a better choice than sweeter varieties. The key takeaway is that moderation is paramount, regardless of the wine color.

Comparison of Healthy Wine Choices


Wine Type	Primary Health Benefit	Antioxidant Level	Sugar Content	ABV Range	Notes
Pinot Noir	High Resveratrol	High	Low (Dry)	12-14%	A top choice for antioxidant benefits with relatively low sugar and calories.
Malbec	High Resveratrol & Polyphenols	Very High	Low (Dry)	13-15%	Robust antioxidant profile from thick grape skins.
Cabernet Sauvignon	High Resveratrol & Antioxidants	High	Low (Dry)	13-15%	A popular option with good antioxidant content.
Dry White Wines (e.g., Pinot Grigio)	Low Sugar & Calories	Low	Very Low	10-13%	A good option for minimal sugar and calories, though lower in antioxidants.
Orange Wine	Medium Antioxidants	Medium	Varies	11-14%	Fermented with skins, offering more antioxidants than standard white wine.

Conclusion: The Path to a Healthier Pour

While red wines like Pinot Noir and Malbec offer the highest concentration of beneficial antioxidants like resveratrol, the healthiest wine choice is ultimately a personal decision based on overall health goals. A dry, low-sugar red wine is a clear winner for maximizing polyphenol intake, but opting for a low-sugar dry white or orange wine is also a viable choice, especially if consumed in moderation. The most crucial aspect is responsible consumption; the potential benefits of moderate drinking are easily outweighed by the serious risks of excessive alcohol intake. Always consider your own health and consult a doctor if you have any medical conditions or concerns before including wine in your diet.

The Healthiest Wine is the One Enjoyed in Moderation

For those who enjoy wine, making an informed choice about the healthiest option can enhance the experience. Focus on dry red wines with high antioxidant content, keep an eye on sugar and ABV, and remember that moderation is the most important ingredient for a healthy lifestyle. For more information on making informed alcohol choices, consider resources like the Dietary Guidelines for Americans.

Frequently Asked Questions

Dry red wines, such as Pinot Noir and Malbec, are generally considered the healthiest due to their high concentration of antioxidants like resveratrol, combined with low sugar content. However, moderation is the most critical factor for health.

Red wine consistently has more antioxidants than white wine. This is because red wine is fermented with the grape skins, which contain most of the beneficial polyphenols, whereas the skins are removed early in the white wine-making process.

A dry wine is healthier because it has a lower sugar content. During fermentation, the yeast consumes most of the grape's natural sugars, resulting in fewer calories and less impact on blood sugar levels compared to sweeter wines.

Resveratrol is a natural antioxidant found in the skin of red grapes. Studies suggest it has anti-inflammatory, cardioprotective, and neuroprotective effects that may benefit heart and brain health, though more research is needed.

Some observational studies link moderate wine consumption (one drink for women, two for men) to cardiovascular benefits and increased longevity. However, these studies do not prove cause and effect, and excessive consumption negates any potential benefits.

Organic wine may be a healthier choice for some, as it's made from grapes grown without synthetic pesticides or herbicides and often contains lower levels of sulfites, which can be beneficial for those with sensitivities.

Excessive wine consumption is linked to serious health problems, including liver disease, an increased risk of certain cancers, heart issues, and negative impacts on mental health. The risks of heavy drinking far outweigh any potential benefits of moderate intake.