Alcohol is surprisingly high in calories. Pure alcohol provides 7 calories per gram, almost as much as fat, as the NHS points out. A 150 ml glass of wine has about 125 calories and a 355 ml (12 oz) regular beer about 150, based on USDA FoodData Central. A few drinks can add several hundred calories to a day, with no fiber or protein, and sugary mixers add more. If you’re watching your weight, what and how much you drink can matter as much as what you eat.
Calories in common drinks
Calculated from USDA FoodData Central values per 100 g:
| Drink | Serving | Calories |
|---|---|---|
| Light beer | 355 ml (12 oz) | 103 |
| Regular beer | 355 ml (12 oz) | 153 |
| White wine | 150 ml (5 oz) | 123 |
| Red wine | 150 ml (5 oz) | 128 |
| Red wine, large glass | 250 ml | 212 |
| Spirits (40%), single shot | 25 ml | 55 |
| Spirits (40%), US shot | 44 ml (1.5 oz) | 97 |
| Gin with regular tonic | 25 ml gin + 200 ml tonic | 123 |
| Rum with regular cola | 25 ml rum + 200 ml cola | 139 |
The NHS gives similar figures for UK drinks: up to 158 calories in a standard 175 ml glass of 12% wine, and up to 222 in a pint of 5% beer. Stronger beers and wines have more, because most of their calories come from the alcohol itself.
Why alcohol adds up so quickly
- Alcohol is energy-dense. At 7 calories per gram, it’s second only to fat.
- Drinks are easy to underestimate. Home pours and restaurant glasses are often larger than a standard serving.
- Mixers add sugar. Regular cola, tonic and juice can double the calories of a spirit-based drink.
- Drinking often goes with snacking. Crisps, nuts and late-night food add more.
Calories vs units
The UK measures alcohol in units: one unit is 10 ml, or 8 g, of pure alcohol. The NHS explains how to work it out: strength (ABV) × volume (ml) ÷ 1,000 = units. A standard 175 ml glass of 12% wine is about 2.1 units, and a single 25 ml shot of 40% spirits is 1 unit.
Because 8 g of alcohol provides about 56 calories (8 × 7), each unit adds roughly 56 calories from the alcohol alone, before any sugar in the drink.
How much is too much?
There’s no completely safe amount. The World Health Organization states that no level of alcohol consumption is safe for our health. If you do drink, the NHS advises not regularly drinking more than 14 units a week, spread across 3 days or more.
Fourteen units is about 6½ standard (175 ml) glasses of 12% wine, which adds up to about 1,050 calories a week, based on the NHS figure of up to 158 calories per glass.
Lower-calorie ways to drink
- Choose a smaller glass or a single measure.
- Use diet or zero-sugar mixers, or soda water with lime.
- Pick lower-strength drinks: light beer, or a wine with a lower alcohol percentage.
- Make a spritzer: the NHS suggests adding soda water to white wine so the same units last longer.
- Alternate each alcoholic drink with a glass of water.
- Try alcohol-free beers and spirits, many of which have far fewer calories.
Drinks with the most calories
- Cocktails made with cream, syrup or juice
- Cream liqueurs: the NHS lists 153 calories for just 50 ml
- Pints of strong beer or cider
- Large glasses of wine
- Spirits with regular cola, lemonade or tonic
Alcohol and weight
Cutting down on alcohol is one of the simplest ways to reduce calories without changing what you eat. Someone who drinks three large glasses of red wine a week takes in about 640 calories from them alone, based on the figures above. Replacing those with sparkling water saves those calories every week.
The NHS also lists drinking too much alcohol among the lifestyle risk factors for cardiovascular disease, so cutting down helps your heart as well as your waistline. Our guide to heart-healthy eating has more.
If you follow a low-carb or keto diet
Spirits contain no carbohydrate, but they still contain calories. Our guide to keto and alcohol lists the lowest-carb options and explains the extra blood sugar risks for people on diabetes medicines.
When to avoid alcohol completely
Don’t drink if you’re pregnant or trying to get pregnant, driving, under the legal age, taking medicines that interact with alcohol, or have been advised not to by your doctor. If you’re worried about your drinking, talk to your doctor, who can offer confidential support.
A week of drinks: how the calories add up
Here’s a hypothetical example using the figures above:
| Drinks in a week | Approximate calories |
|---|---|
| 2 regular beers on Friday | 306 |
| 3 large (250 ml) glasses of red wine on Saturday | 636 |
| 2 gin and regular tonics on Sunday | 246 |
| Total | 1,188 |
That’s more than half a day’s food for many adults, spread across three evenings. Switching to light beer, small glasses of wine and diet tonic would cut it by several hundred calories.
Common questions
Is wine less fattening than beer?
Per serving, a 150 ml glass of wine and a 355 ml regular beer are similar, at around 125 to 150 calories. Large glasses of wine and strong beers push both much higher. The amount you drink matters more than the type.
Do alcohol-free drinks have calories?
Usually far fewer. Alcohol-free beers and wines contain some calories from sugar, but much less than their alcoholic versions. Check the label.
Does alcohol affect weight loss in other ways?
Many people eat more when they drink, and drinking can affect sleep and next-day food choices. Cutting back often helps more than the calorie numbers alone suggest.
Should I count calories from alcohol?
If you track your food, include drinks too. They’re easy to forget, and a couple of glasses can add as much as a snack or small meal.
This article is general information, not medical advice. Talk to your doctor or a registered dietitian before making big changes to how you eat, especially if you have a health condition, take regular medication, or are pregnant or breastfeeding.
