What's the Healthiest Alcoholic Drink You Can Order?

October 18, 2025 •

4 min read

According to the Dietary Guidelines for Americans, moderate alcohol consumption is defined as up to two drinks per day for men and one for women. With many options available, discerning what's the healthiest alcoholic drink can be challenging, but certain choices offer more nutritional benefits or fewer negative effects than others.

Quick Summary

An in-depth look at healthier alcoholic beverages, including red wine, vodka soda, and hard kombucha. Understand the pros and cons of each, with a comparison of calories, sugars, and nutritional compounds. This guide emphasizes that moderation is key, regardless of the drink.

Key Points

Red Wine for Antioxidants: Dry red wine is often considered the 'healthiest' due to its high antioxidant content, specifically resveratrol, which supports heart health and gut bacteria.
Low-Calorie Spirits: Clear spirits like vodka, gin, or tequila paired with zero-calorie mixers like soda water offer the lowest calorie and sugar count for cocktails.
Hard Kombucha Benefits: Hard kombucha can provide some of the probiotic and antioxidant benefits of regular kombucha while being a low-sugar, low-calorie alternative to sugary mixed drinks.
Avoid Sugary Mixers: The biggest health pitfall of many cocktails is the added sugar from mixers. Opt for fresh lime, lemon, or soda water instead of sugary juices or sodas.
Moderation is Key: Regardless of the type, excessive alcohol consumption poses significant health risks. Following moderate drinking guidelines (one drink per day for women, two for men) is crucial.

Prioritizing Health: Key Factors in Choosing Your Drink

When evaluating the healthiness of an alcoholic drink, several factors come into play beyond just the alcohol content. Calories, sugar, and the presence of beneficial compounds like antioxidants are crucial considerations. Darker liquors and sugary mixers, for instance, are known to contain more 'congeners,' which can worsen hangovers. Clearer spirits and natural mixers are often a safer bet for those aiming for a cleaner drink. For anyone seeking to reduce their calorie or sugar intake, understanding these components is vital.

The Case for Red Wine

Red wine is often cited as a top contender for a healthy alcoholic drink, primarily due to its high concentration of antioxidants called polyphenols, such as resveratrol. These compounds come from the grape skins and seeds fermented with the juice, contributing to potential heart health benefits and supporting the gut microbiome.

Antioxidants: Rich in resveratrol, which has been linked to improved heart health and reduced inflammation.
Gut Health: Studies suggest moderate consumption can positively influence gut bacteria diversity.
Low Sugar: Drier red wines contain very little residual sugar, which is a plus for those watching their intake.

Clear Spirits and Low-Calorie Mixers

For those who prefer spirits, opting for clear liquors like vodka, gin, or tequila with zero-calorie mixers is a popular choice for managing calorie intake.

Vodka Soda: A simple combination of vodka and soda water is one of the lowest-calorie and lowest-sugar cocktails available.
Tequila on the Rocks: Tequila, made from the blue agave plant, has been shown in some animal studies to potentially support bone health, though more human research is needed. The natural sugars (agavins) are fermented out, making it a low-sugar option when served straight.
Fresh Citrus: Adding a squeeze of fresh lemon or lime not only enhances flavor but also provides a small dose of vitamin C without the high sugar content of most juices.

The Trend of Hard Kombucha

Hard kombucha has gained traction as a health-conscious alcoholic option. This fermented tea-based beverage can offer the benefits of probiotics, although the alcohol content can sometimes counteract these effects. Many brands also offer low-sugar varieties.

Probiotic Potential: Regular kombucha is known for its probiotic content, and some of these benefits may carry over to its hard counterpart.
Lower Sugar: A key benefit of many hard kombuchas is their often lower sugar content compared to sugary cocktails.
Antioxidants: As a fermented tea, it still contains some beneficial plant compounds and antioxidants.

Comparison Table: Healthiest Drink Options


Drink	Key Benefits	Sugar Content	Calorie Count	Notes
Dry Red Wine	High in antioxidants (resveratrol), potential gut health benefits.	Low	Medium (approx. 125 calories per 5 oz)	Tannins can be a headache trigger for some individuals.
Vodka Soda	Very low in calories and sugar, clear liquor has fewer congeners.	Zero	Low (approx. 133 calories per 7.5 oz)	Healthiness depends on avoiding sugary juices and sodas.
Tequila on the Rocks	Potential for bone health benefits (from agavins), low sugar.	Low	Low (approx. 97 calories per 1.5 oz)	Anecdotal evidence suggests it may cause less severe hangovers due to fewer congeners.
Hard Kombucha	Some probiotic potential, antioxidants, low sugar varieties available.	Varies (often low)	Low (approx. 100 calories per 12 oz can)	Health benefits from probiotics may be diminished by alcohol.
Light Beer	Lower in calories and carbs than standard beer.	Low	Low (approx. 100 calories per 12 oz)	Contains B vitamins, but risks of consumption may outweigh nutritional benefits.

A Word on Moderation

Regardless of your drink choice, the most significant factor in its health impact is moderation. The health risks associated with excessive alcohol consumption—including liver disease, increased risk of cancer, and impaired cognitive function—far outweigh any potential benefits derived from antioxidants or other compounds. Many health experts agree that the safest level of alcohol consumption is none at all. If you do choose to drink, it is a personal decision to minimize the potential harm. The recommendations for moderate drinking—one drink per day for women and two for men—serve as a guideline for responsible consumption.

Final Thoughts

While no alcoholic beverage is unequivocally 'healthy,' making informed choices can help mitigate some of the negative effects. Opting for a dry red wine, a clear spirit with a low-calorie mixer, or a low-sugar hard kombucha over a sugary cocktail or heavy beer is a step in the right direction. Ultimately, mindful drinking and responsible choices are the most important considerations for your health. To explore more about the impacts of alcohol, the National Institute on Alcohol Abuse and Alcoholism (NIAAA) provides comprehensive resources on alcohol and health. NIAAA

Conclusion

Navigating the world of alcoholic beverages with a health-conscious mindset means understanding what's in your glass. While moderate red wine consumption has been linked to certain health benefits, low-calorie options like a vodka soda or hard kombucha offer advantages for those monitoring their sugar and caloric intake. The core takeaway, however, remains universal: moderation is paramount. By choosing your drink wisely and drinking responsibly, you can enjoy a beverage without completely derailing your health goals. Always prioritize overall well-being and make choices that align with your long-term health, as the healthiest approach to alcohol is restraint.

Frequently Asked Questions

A shot of clear liquor, such as vodka, gin, or tequila, on its own or mixed with a calorie-free beverage like soda water, is the lowest-calorie option.

Yes, moderate consumption of red wine is linked to some health benefits, primarily due to its high antioxidant content, which may support heart health and improve gut bacteria diversity.

It is best to avoid mixers high in sugar, such as juices, tonic water, and sodas, as they dramatically increase the calorie and sugar content of your drink.

Light beer is lower in calories and carbohydrates than regular beer. While some studies show modest benefits from moderate consumption, the health risks of alcohol often outweigh them, and clearer options may be preferable for health-conscious drinkers.

Congeners are chemical byproducts found in darker alcoholic beverages like whiskey or red wine. Some people are sensitive to congeners, which can increase the severity of hangover symptoms.

While hard kombucha contains probiotics and is often lower in sugar, the alcohol content can diminish the positive health effects. It is a 'healthier' option compared to sugary cocktails but should still be consumed in moderation.

Moderation is the most important factor. The potential health benefits of any single alcoholic drink are negligible compared to the serious risks associated with heavy or excessive alcohol consumption. Responsibility and restraint are paramount.