Alcohol provides calories but no other nutrients. According to the University of Maryland, alcohol provides 7 calories per gram, but the amount of alcohol in a drink varies by type. Alcoholic beverages such as beer, wine and mixed drinks are high in calories and offer minimal nutrients. Generally, a 12-oz. beer, 5-oz. glass of wine and 1.5-oz. shot, all have similar amounts of alcohol and calories. Limit your alcoholic drinks to one or two per day to avoid adverse health effects such as high blood pressure, weight gain and increased risk of heart disease.
Beer
Beer is generally low in alcohol content, providing around 3 percent to 8 percent alcohol. It can vary greatly in calories based on the variety. Heavier, darker beers generally have more calories and alcohol than lighter-colored beers. An average full-calorie beer provides around 150 calories per 12-oz. portion, according to the U.S. Department of Agriculture. You can cut calories by drinking a light beer instead. Light beers contain around 100 calories per serving, but newer brews can have even less. Beer is high in carbohydrates; a regular beer can have as much as 13 g of carbs. Cut this in half by switching to a light beer instead.
Wine
Red wines have an alcohol content around 14 percent, and white wines have around 12 percent alcohol. A 6-oz. glass of red wine provides 150 calories, and the same portion of white wine has about 120 calories. Wine is low in carbohydrates, providing less than 5 g per 6-oz. glass. Red wine contains phenolic acids and polyphenols, which are antioxidant compounds that fight off free radicals that cause permanent damage to cells, according to the "Annual Review of Nutrition."
Shots
The term "proof" refers to the alcohol content of distilled liquor. You calculate proof by doubling the alcohol percentage. For example, if a liquor is 75 percent alcohol, it is 150 proof. Alcohol content varies, but distilled liquors tend to have a higher proof than beer or wine. Liquor that is 50 percent alcohol, or 100 proof, has around 11 g of alcohol per ounce. A 1-oz. shot of 100-proof rum, gin, vodka or whiskey has about 80 calories.
Mixed Drinks
Mixed drinks often are high in calories, especially if they contain full-calorie juice, soda, cream or ice cream. An 8-oz. daiquiri can have as many as 250 calories, and the same size margarita on the rocks has more than 300 calories. A 6-oz. rum and cola has around 140 calories, but you can cut that in half by making it with diet soda. Some specialty frozen drinks are made with cream and ice cream in addition to alcohol. An 8-oz. mudslide, for example, can have more than 400 calories and 20 g of fat. When making frozen drinks at home, reduce calorie content by using reduced-calorie juice, skim milk or frozen yogurt in place of full-calorie products.
References
- University of Maryland Medical Center: Alcohol and Diet; May 2009
- American Dietetic Association: Choosing Your Foods: Exchange Lists for Diabetes; 2008
- USDA National Nutrient Database for Standard Reference
- "Annual Review of Nutrition": The Health Benefits of Wine.; J.B. German and R.L. Walzem; January 2000
