Alcohol-free drinks are a good way to cut down on alcohol while still enjoying a drink with a meal or at a party. Alcohol-free beers, wines and spirits, sparkling waters, mocktails, kombucha and good-quality soft drinks are all options. Many alcohol-free beers and wines are lower in calories than their alcoholic versions, because alcohol itself contains about 7 calories per gram, but some are high in sugar, so check the label. Labels also vary: in the UK, “alcohol-free” means 0.05% alcohol or less, “de-alcoholised” means 0.5% or less, and “low alcohol” means 1.2% or less, according to GOV.UK guidance on low-alcohol descriptors. The NHS advises adults not to regularly drink more than 14 units of alcohol a week.
Why choose alcohol-free drinks?
- Health: alcohol raises the risk of several cancers, liver disease, high blood pressure and heart problems. Cancer Research UK explains that alcohol causes seven types of cancer, including breast and bowel cancer.
- Sleep: alcohol disrupts sleep, even if it helps you fall asleep at first.
- Weight: alcoholic drinks add calories without filling you up. Our guide to calories in alcohol compares common drinks.
- Driving, work and exercise: you stay clear-headed.
- Pregnancy: the NHS advises that if you’re pregnant or planning a pregnancy, the safest approach is not to drink alcohol at all.
- Medicines and health conditions that don’t mix with alcohol.
What the labels mean (UK)
| Label | Alcohol content |
|---|---|
| Alcohol-free | 0.05% ABV or less |
| De-alcoholised | 0.5% ABV or less |
| Low alcohol | 1.2% ABV or less |
| Reduced alcohol | Lower than the standard version of that drink |
Rules differ between countries. In many places, drinks labeled “non-alcoholic” or “0.0%” may still contain up to 0.5% alcohol, similar to the trace amounts found naturally in some fruit juices and bread.
Types of alcohol-free drinks
Alcohol-free beer
Alcohol-free beers and lagers have improved a lot and are widely available. Many have about 50 to 90 calories per 330 ml, compared with roughly 100 to 150 for a regular beer of the same size, but some contain added sugar. They often contain small amounts of B vitamins and are a good swap at social events.
Alcohol-free wine
Alcohol-free wines are made by removing alcohol from regular wine. Without alcohol, some taste sweeter or thinner, so producers may add sugar or grape juice. Sparkling alcohol-free wines are often the most successful.
Alcohol-free spirits
Distilled botanical drinks designed to be mixed like gin or rum. They’re usually very low in calories, but the tonic or mixer can add sugar, so choose a light or sugar-free mixer.
Mocktails
Mixed drinks made with fruit, herbs, sparkling water and juices. Homemade versions let you control the sugar. Our mocktail recipes have ideas.
Kombucha
A fermented tea drink with a tangy flavor. It contains small amounts of alcohol from fermentation and varies in sugar. Our guide to kombucha explains more.
Sparkling and infused water
The simplest option: sparkling water with lemon, lime, cucumber, berries or mint. Our flavored water ideas have combinations.
Watch the sugar
Some alcohol-free drinks swap alcohol for sugar. Ready-made mocktails, ginger beer, lemonade and some alcohol-free ciders can contain several teaspoons of sugar per bottle. The NHS recommends no more than 30 g of free sugars a day for adults. Check the label for “of which sugars”, choose drinks with less than 5 g per 100 ml where possible, and dilute sweeter drinks with sparkling water. Our guide to healthy drinks has more swaps.
Alcohol-free drinks in pregnancy
The NHS advises not drinking alcohol in pregnancy. Drinks labeled 0.05% or “alcohol-free” contain so little alcohol that they’re generally considered a reasonable choice, but drinks up to 0.5% contain slightly more, so check the label and speak to your midwife if you’re unsure. The NHS explains the advice on alcohol in pregnancy.
Choosing for the occasion
- With a meal: alcohol-free wine, or sparkling water with lemon and bitters, which feels like an adult drink.
- At the pub or a barbecue: an alcohol-free beer or lager, which looks and tastes close to the real thing.
- At a party: a jug of homemade mocktail or iced tea that everyone can share.
- After exercise: water or milk, which hydrate better than any beer.
- In the evening at home: herbal tea or a warm, spiced drink can replace the habit of a glass of wine.
Having a few favorite options ready makes it much easier to say no to alcohol without feeling you’re missing out. Many people find that once they’ve found an alcohol-free drink they enjoy, cutting down becomes a habit rather than an effort.
Cutting down on alcohol
- Set drink-free days each week.
- Alternate alcoholic drinks with alcohol-free ones or water.
- Choose smaller measures or lower-strength drinks.
- Keep alcohol-free options at home for evenings when you’d usually have a drink.
- Have a plan for social events: order your first drink alcohol-free.
If you find it hard to cut down, your doctor can help, and many countries have free helplines and support services.
Ideas for parties and dinners
- Sparkling alcohol-free wine for toasts.
- A jug of homemade lemonade with less sugar, mint and plenty of ice.
- Iced tea with peach or berries.
- Sparkling water with a splash of cranberry and lime.
- A hot drink in winter, such as spiced apple with cinnamon and orange.
Common questions
Are alcohol-free beers healthy?
They’re a healthier choice than regular beer for most people, with fewer calories and no meaningful alcohol. Check sugar on the label.
Can children drink alcohol-free beer or wine?
They contain only traces of alcohol, but they’re designed to mimic adult drinks, so many experts suggest not giving them to children.
Do alcohol-free drinks count toward my units?
Drinks of 0.05% contain almost no alcohol. A 0.5% drink contains a tiny amount: a 330 ml bottle has about 0.17 units.
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.
