What's the healthiest thing to order at a bar? Your complete guide to smart sips and snacks

October 3, 2025 •

4 min read

Did you know that sugary mixers can add hundreds of calories to a single cocktail? When navigating a night out, understanding what's the healthiest thing to order at a bar can make a significant difference to your dietary goals, enabling you to enjoy yourself without derailing your progress.

Quick Summary

This guide provides practical strategies for making healthier choices at a bar, covering low-calorie drink options, smart food selections, and non-alcoholic alternatives. It highlights how to minimize sugar and calories while still enjoying a social outing.

Key Points

Choose clear spirits over dark liquors: Vodka, gin, and tequila have fewer congeners and calories, reducing hangover severity.
Prioritize low-calorie mixers: Stick to soda water, diet tonic, or fresh citrus juice to avoid added sugars and excessive calories.
Select dry wines or spritzers: Dry red wine offers antioxidants, while a wine spritzer with sparkling water significantly lowers the calorie count.
Go for lighter beer or seltzer: Light beer and hard seltzers are lower in calories and carbs than their full-bodied counterparts.
Order grilled food and control dressings: Opt for grilled fish or chicken and get salad dressings on the side to manage fat and calorie intake.
Consider non-alcoholic options: Mocktails and kombucha offer satisfying, low-sugar alternatives that won't derail your diet.
Eat before you go: Having a healthy snack beforehand can prevent overeating and poor choices at the bar.

For many, social outings at a bar can pose a nutritional challenge. High-sugar cocktails, calorie-laden mixers, and fried appetizers can quickly add up, making it difficult to maintain a healthy lifestyle. However, by arming yourself with the right knowledge, you can make informed decisions that align with your health and wellness goals without missing out on the fun.

Healthiest Alcoholic Drinks

Choosing an alcoholic beverage wisely involves prioritizing drinks with fewer calories and sugar, and considering how the alcohol is processed by your body. The key is often in the mixer, with sugary additions being the biggest culprits for added calories.

Clear Spirits with Low-Calorie Mixers

Clear spirits like vodka, gin, and tequila are generally lower in calories and congeners (chemicals that contribute to hangovers) compared to darker liquors.

Vodka Soda: A classic for a reason. Combining vodka with soda water and a squeeze of fresh lime is one of the lowest-calorie alcoholic drinks available.
Gin and Diet Tonic: For gin lovers, opting for a diet tonic saves a significant number of calories without sacrificing flavor.
Tequila on the Rocks: Made from the blue agave plant, blanco or silver tequila is naturally low in sugar. Enjoying it on the rocks with a lime wedge keeps it simple and low-calorie.

Wine and Champagne

Wine can be a healthier choice, particularly when opting for drier varieties.

Dry Red Wine: Contains beneficial antioxidants called polyphenols from the grape skins. When consumed in moderation, it has been linked to better heart and gut health.
Dry White Wine or Champagne: A drier white wine or brut champagne will have less sugar than their sweeter counterparts. A wine spritzer with sparkling water is another excellent option to cut calories.

Light Beer and Hard Seltzer

For those who prefer beer or something bubbly and canned, lighter options are available.

Light Beer: Many light beers offer 90-110 calories per serving, a noticeable reduction compared to the 150-300 calories found in many regular or craft beers.
Hard Seltzer: These are typically low in sugar and calories, often relying on alternative sweeteners. Always check the label, as not all are created equal.

The Savviest Food Choices

Bar food is notorious for being fried and high in unhealthy fats. However, many establishments offer better alternatives if you know what to look for and aren't afraid to ask for modifications.

Prioritize Lean Protein and Grilled Options

Opting for lean protein prepared with less fat is always a good strategy.

Grilled Fish or Chicken: Instead of fried options, look for grilled fish or chicken entrees. This provides a satisfying meal with a better nutritional profile.
Grilled Steak with Vegetables: Many bars serve steak, which, when paired with steamed or grilled vegetables instead of fries, is a much healthier choice. Request sauces on the side to control your intake.

Smart Salad Strategies

A salad might seem like the obvious healthy choice, but toppings and dressings can turn it into a calorie bomb.

Ask for Dressing on the Side: This allows you to control exactly how much you use.
Choose Lean Protein: Add grilled chicken or shrimp to your salad for a satisfying protein boost.
Limit High-Calorie Toppings: Say no to croutons, excessive cheese, and bacon bits.

Avoid Fried and Heavy Appetizers

Steering clear of the deep-fryer is a surefire way to reduce your calorie and fat intake.

Skip the Chips and Fries: Opt for healthier snack options like nuts or olives if available.
Beware of Creamy Sauces: Many sauces and dips are laden with butter, fat, and cheese, adding unnecessary calories.

Non-Alcoholic Options: The Ultimate Healthy Choice

The increasing popularity of the "sober curious" movement means that non-alcoholic options have come a long way. Many bars now offer sophisticated and delicious mocktails that are far from boring.

Flavorful Mocktails

These alcohol-free concoctions offer all the taste with none of the alcohol, and can be customized to be low in sugar.

Virgin Mary: A classic Bloody Mary without the vodka is a savory, vitamin-loaded option.
Custom Mixes: Ask for a zero-proof version of a classic cocktail, or simply combine soda water with fresh lime and bitters for a light and crisp drink.

Kombucha and Infused Waters

For a simple, hydrating, and low-calorie choice, you can't go wrong with these options.

Hard or Regular Kombucha: Offers probiotics for gut health and a light, effervescent fizz that feels celebratory.
Sparkling Water with Fruit: Infusing sparkling water with fresh lemon, lime, or other fruits is the simplest and healthiest beverage you can order.

Drink Comparison Table

Here is a comparison of typical bar orders versus healthier alternatives to help you visualize the impact of your choices.


Typical Bar Order (High Calories/Sugar)	Healthier Alternative (Lower Calories/Sugar)	Why it's a Better Choice
Pina Colada (~378 kcal)	Vodka Soda (~65 kcal)	Eliminates sugary syrups and coconut cream.
Long Island Iced Tea (~780 kcal)	Gin & Diet Tonic (~75 kcal)	Avoids multiple high-proof liquors and sugary soda mix.
Regular Beer (12oz) (~150+ kcal)	Light Beer (~95-110 kcal)	Significantly reduces calories and carbohydrates.
Margarita (~280 kcal)	Skinny Margarita (~100-120 kcal)	Uses fresh lime and a touch of agave instead of sugary mix.
Sweet Cocktail (e.g., flavored martini)	Dry Martini (97 kcal)	Avoids sugary liqueurs and juices.
Cheeseburger & Fries	Grilled Chicken Salad (Dressing on side)	Reduces fat and calorie intake from deep-frying and heavy sauces.

Conclusion: Navigating Your Night Out with Confidence

Making healthier choices at a bar doesn't have to be restrictive or dull. The key is moderation and being mindful of ingredients, especially hidden sugars in mixers and fatty cooking methods in food. By opting for clear spirits with low-calorie mixers, dry wines, light beers, and grilled food options, you can socialize and indulge responsibly. For the healthiest option of all, explore the many delicious non-alcoholic drinks available. With a little planning and smart ordering, you can enjoy your evening without compromising your nutritional goals.

For more in-depth information on nutrition and health, consult a reliable resource like the Cleveland Clinic's Health Essentials section for expert guidance on healthy habits while dining out.

Frequently Asked Questions

A vodka soda with a squeeze of fresh lime is typically the lowest calorie alcoholic drink you can order, containing around 65 calories per serving.

Clear spirits like vodka, gin, and tequila are generally healthier than darker ones because they contain fewer congeners, which can worsen hangovers. However, the healthiest choice also depends on the mixer used.

You should avoid sugary mixers like syrups, fruit juices, and regular sodas. These are the main culprits for adding hundreds of unnecessary calories to your drink.

A great non-alcoholic option is sparkling water with fresh lemon or lime. Many bars also offer delicious mocktails or kombucha, which contains probiotics.

Look for grilled fish or chicken served with a side salad (dressing on the side) or steamed vegetables. A grilled steak with veggies is also a solid choice.

Yes, a salad can be unhealthy if it's loaded with high-calorie toppings like fried protein, cheese, croutons, and creamy dressings. Always ask for dressing on the side and choose a lean protein option.

Eat a healthy, protein-rich snack before you leave, such as Greek yogurt or a handful of almonds. This will prevent you from arriving hungry and making impulsive, less nutritious food choices.