Which is Healthier: White Claw or Truly?

December 28, 2025 •

3 min read

A standard 12-ounce can of both White Claw and Truly hard seltzers contains 100 calories and 5% alcohol by volume, making them nearly identical on the surface. However, a closer look at their nutritional profiles reveals subtle differences that might influence which option is a marginally healthier choice for you.

Quick Summary

This comparison evaluates White Claw and Truly based on their nutritional details, ingredients, and overall health implications. We explore the small differences in carb and sugar content, how each product is made, and what factors beyond the nutrition label are important to consider when choosing a hard seltzer, emphasizing that moderation is key.

Key Points

Slight Nutritional Edge: Standard Truly cans contain 1g less carbs and sugar than standard White Claw cans, giving Truly a minimal nutritional advantage.
Identical Calories: Both standard White Claw and Truly hard seltzers contain 100 calories per 12-ounce can, making them equal on that front.
Gluten-Free Ingredients: Both brands are gluten-free, though they use different alcohol bases; White Claw uses fermented gluten-free grains, while Truly uses fermented cane sugar.
Personal Preference Matters: Since the nutritional differences are so minor, personal preference for taste, flavor variety, and overall product line may be the deciding factor.
Moderation is Key: The most important health consideration is moderate consumption, as both products are sources of empty calories and can lead to dehydration.
Check All Product Labels: Brands offer many different products, so consumers should always check the label of specific varieties for potential differences in calories, carbs, and ABV.

A Head-to-Head Nutritional Comparison

When placed side-by-side, the basic nutritional stats for White Claw and Truly are remarkably similar. Both brands typically offer 100 calories per 12-ounce can, a fact they prominently feature in their marketing. However, the key distinctions appear in the smaller details: carbohydrates and sugar content. For a standard can, Truly has a slight edge with 1 gram of sugar and 1 gram of carbohydrates, while White Claw has 2 grams of sugar and 2 grams of carbs. This difference is minimal, but for those strictly counting macros, Truly offers a very slight advantage. It's important to remember that these figures can vary across different product lines and specific flavors offered by each brand.

White Claw Nutrition Breakdown

Standard Hard Seltzer (12oz): 100 calories, 5% ABV, 2g carbs, 2g sugar.
White Claw 70 (12oz): A lower-calorie option with 70 calories, 3.7% ABV, 0g carbs, 0g sugar.
White Claw Surge (12oz): A higher-ABV version with 8% ABV.

Truly Nutrition Breakdown

Standard Hard Seltzer (12oz): 100 calories, 5% ABV, 1g carbs, 1g sugar.
Truly Extra Hard Seltzer (12oz): A higher-ABV version with 8% ABV.

Ingredients and Alcohol Base

Beyond the numbers, the source of the alcohol is a point of difference. White Claw's alcohol comes from fermented sugars derived from malted gluten-free grains. Truly, on the other hand, derives its alcohol from fermented cane sugar. Both processes result in a gluten-free product, which is a major selling point for both brands. Both also use a blend of seltzer water, natural fruit flavors, and often cane sugar and juice concentrate to create their final products.

Ingredient and Production Comparison

Alcohol Base: White Claw uses fermented malted gluten-free grains; Truly uses fermented cane sugar.
Flavoring: Both utilize natural flavors and juice concentrate.
Gluten-Free: Both are naturally gluten-free.

Beyond the Numbers: Taste, Bloating, and Dehydration

Taste is highly subjective, and personal preference plays a significant role. Some consumers report that Truly has a more intense fruit flavor, while others prefer the more subtle profile of White Claw. The high carbonation in hard seltzers can also lead to bloating and gas for some individuals, regardless of the brand. Furthermore, because hard seltzers contain alcohol, they act as a diuretic, which can contribute to dehydration. It is crucial to consume plain water alongside any alcoholic beverage to stay properly hydrated.


Metric	White Claw (Standard)	Truly (Standard)
Calories (12 oz)	100	100
ABV	5%	5%
Carbohydrates (12 oz)	2g	1g
Sugar (12 oz)	2g	1g
Alcohol Base	Fermented gluten-free grains	Fermented cane sugar

The Bottom Line on Health

When comparing the standard versions, Truly technically has a marginal nutritional advantage with 1g less sugar and carbs per can. However, this small difference is unlikely to have a significant impact on one's overall health or weight management. More important factors are total consumption and consistency with other lifestyle choices. Hard seltzers, like all alcohol, offer minimal nutritional value and should be consumed in moderation. As an occasional beverage, the health difference between White Claw and Truly is negligible for most people. What truly matters is responsible consumption and fitting it into a balanced diet and active lifestyle. For more information on general alcohol consumption and health, consult reputable resources like the Mayo Clinic.

Conclusion

Ultimately, deciding which is healthier, White Claw or Truly, depends on your priorities. If you are tracking every single gram of carbs and sugar, Truly has a slight edge in its standard formulation. However, for the average consumer, the difference is so small that personal taste preference, flavor variety, and availability are more practical considerations. The most critical factor for health remains moderation. Neither hard seltzer is a 'health food', but both can be enjoyed responsibly as a lower-calorie alternative to other alcoholic drinks like beer or sugary cocktails.

Health Takeaways

Moderation is most important: Limiting total alcohol intake is the most significant health factor, not the tiny carb difference between brands.
Consider product variations: Some products, like White Claw 70, offer lower-calorie, zero-sugar options that may be a healthier choice than standard cans.
Account for empty calories: Hard seltzers provide calories but no meaningful nutrients like vitamins or minerals.
Remember to hydrate: The diuretic effect of alcohol means you should drink plenty of water to avoid dehydration.
Monitor digestive sensitivity: Carbonation can cause bloating and discomfort for some individuals.

Frequently Asked Questions

For standard products, Truly is marginally healthier with 1 gram each of sugar and carbohydrates, compared to White Claw's 2 grams each. However, the 1-gram difference is negligible for most people, and other factors are more significant for overall health.

Both the standard versions of Truly and White Claw contain 100 calories per 12-ounce can, so neither has fewer calories than the other. However, some special product lines, like White Claw 70, offer lower-calorie alternatives.

Yes, both Truly and White Claw are certified gluten-free. White Claw uses an alcohol base from fermented gluten-free grains, while Truly's is derived from fermented cane sugar.

Yes, the carbonation in hard seltzers can cause bloating and gas for some individuals who are sensitive to carbonated beverages.

Compared to many standard beers and sugary mixed drinks, hard seltzers are often lower in calories, carbs, and sugar. This makes them a relatively healthier choice, but moderation is still essential.

Yes, standard Truly and White Claw have very low carb counts (1g and 2g respectively), which can fit into a keto diet. The White Claw 70 product is even better with zero carbs.

No, hard seltzers offer no significant nutritional benefits like vitamins or minerals. They are considered a source of empty calories.

While the source of alcohol (fermented grain vs. cane sugar) is different, for a gluten-free product, the distinction is minor from a health perspective. The key factors remain the amount of alcohol, sugar, and overall consumption.