How many calories are in your alcoholic drinks?

Going alcohol-free can bring in many benefits – including for your waistline. Here’s how many calories you can save by skipping the booze.

Do you know how many hidden calories are in your favourite wine, beer or cocktail?

Figures show the average Australian has around 2.08 standard drinks a day, with the pandemic contributing to a rise in consumption.

But while the health impacts of alcohol are widely discussed, drinking may also have more  influence on your appearance than you think.

Does alcohol make you gain weight?

Heavy or frequent drinking is more highly associated with excess body weight, particularly in adolescents or older adults.

But whether alcohol can lead to weight gain depends on a variety of factors, dietitian Kate Save says.

“It depends entirely on what alcohol you drink, how often and how much of it, and your unique body and lifestyle,” Kate, founder of Be Fit Food, explains.

“There are also a number of reasons as to why and how alcohol can cause you to gain weight, including stopping your body from burning fat and increasing your appetite.”

Calories from sipping a cocktail or two can quickly add up, dietitian Jane Freeman adds.

“Alcohol is a forgotten source of calories, but it is a potent source of calories that can contribute to weight gain and affect how effectively you lose weight,” Jane says.

“And the more you drink, the more relaxed you become, your guard drops and you can crave saltier, heavier foods.”

Is alcohol high in (empty) calories?

A Food Standards Australia New Zealand assessment found that on a day an Australian adult drinks, an average 16.7 per cent of their total energy intake comes from alcohol.

Alcohol has roughly seven calories per gram, which is higher than protein and carbohydrates at around four calories per gram, Total Shape senior coach Benedict Ang says.

“However, these are often considered “empty calories” because they lack essential nutrients,” he says.

“Unlike food, alcohol doesn’t provide your body with the necessary vitamins, minerals or energy it needs to function optimally.”

According to Kate, alcohol is not only calorie dense but it can also inhibit the absorption and usage of vital nutrients such as vitamin B1, vitamin B12, folic acid, and zinc.

How does the body process alcohol calories?

There’s a difference in how the body processes calories in alcohol than those in food, Kate says.

“It is primarily metabolised in the liver due to the body prioritising breaking down the alcohol rather than calories from food,” she says.

“This extra energy is stored in the body, resulting in weight gain over time.”

One recent study even links heavier consumption of alcohol to higher ectopic fat, which is stored in the liver, heart, pancreas and muscles.

How many calories are in beer, wine, cider and spirits?

“The invisible calories in alcohol make it difficult to understand just how many additional calories you are consuming,” Kate explains.

“Generally, white spirits like vodka, rum and gin are lower in calories, with around 100 calories per 45ml,” she says.

“In contrast, creamy liqueurs, pre-mixed sugary drinks, cocktails, beer and wine are all much higher in calories.”

If you’re wondering about how many calories are in beer, Benedict says it can sometimes vary.

“A standard 12-ounce can of regular beer typically contains around 150 to 200 calories,” he says.

“Light beers have fewer calories, usually ranging from 90 to 110 calories per 12-ounce serving.”

According to LiveLighter and the Queensland Government:

• 2 x 375ml full-strength beers = 277 calories, or one piece of fried chicken
• 1 x 375ml full-strength beers = 138 calories, or one soft serve cone
• 2 x 150ml glasses of champagne = 220 calories, or one slice of pizza
• 2 x 330ml bottles of cider = 301 calories, or one cheeseburger
• 1 x 375ml can of pre-mixed spirits = 236 calories, or one chocolate bar
• 1 x 375ml can of low-strength beer = 96 calories, or two chicken nuggets
• 1 x 750ml bottle of wine = 549 calories, or one loaf of garlic bread
• Espresso martini = 223 calories, or a plain doughnut
• Mojito = 194 calories, or four plain sweet biscuits
• Rum and cola = 153 calories, or seven small lollies

How to enjoy a lower-calorie drink

“If you choose to consume alcohol while dieting, it’s generally best to opt for lower-calorie options,” Kate says.

“Such as light beer, dry wine, or spirits mixed with calorie-free mixers like sparkling water and no-sugar soft drinks.”

But whether you’re thinking of dieting or cutting back on drinking, giving up alcohol doesn’t also mean having to quit socialising altogether.

Benedict says healthier or low-calorie alcohol-free options can include non-alcoholic beer and wine, sparkling water with citrus or mocktails made with fresh fruit juices and soda water.

“These choices allow you to enjoy the taste without the added calories and potential health risks of alcohol,” he says.

Otherwise, try recreating these fancy yet refreshing alcohol-free cocktails to lift your summer socialising game at home while keeping fit and healthy.

For more things to consider when drinking alcohol:  

• Why you need to think twice about offering alcohol to teens
• Why alcohol could be making you age faster
• How to know if you are allergic to alcohol
• Could ‘dry dating’ help you find your perfect match?
• Are you a ‘grey area’ drinker – and is that bad?

Written by Sarah Marinos. Updated by Melissa Hong, October 2023.