18 Best Low-Cal Cocktails and Mixed Drinks, According to Dietitians
If you’re trying to lose weight, you’ve likely heard about the benefits of cutting out alcohol. Many classic favorite alcoholic drinks are packed with sugar and carbohydrates, which can cause you to pack on the extra pounds without realizing it. Alcohol can be very sneaky that way.
“Alcoholic calories are often referred to as ‘empty’ calories because they provide energy without any beneficial or essential nutrients,” says Lauren Harris-Pincus, MS, RDN, and author of The Protein-Packed Breakfast Club. “It doesn't help that the alcohol is usually accompanied by high sugar or high-fat mixers which can result in large cocktails containing 500-700 calories.” If you want to have your cocktail and drink it too, here's your action plan along with recipes for the best low-cal alcoholic drinks.
Calories in Alcohol
Shannon Henry, RD at EZCare Clinic, explains why drinking alcohol can lead to weight gain:
It's calorie-dense: One gram of alcohol contains almost twice as many calories as grams of carbohydrate or protein.
Your liver converts almost all alcohol into energy.
Your body stops using fats and carbohydrates as sources of energy when more energy is easily absorbed by alcohol.
When your body gains more energy through alcohol, you begin to store more energy for the formation of products like fat.
One of the ingredients that make alcohol harmful to your health is alcohol dehydrogenase. “Alcohol dehydrogenase is an enzyme that converts alcohol into acetaldehyde, a highly active and toxic molecule that may play a significant role in alcohol-related liver damage,” Henry states.
Related: 8 Signs That You May Be Drinking Too Much
Tips to Make Low-Calorie Alcoholic Drinks
Avoid juices, blends, energy drinks, tonics, and sugary sodas: Henry recommends adding a fragrant seltzer instead.
Keep it fresh! Try fresh citrus fruits (like lemon juice) and pomegranate seeds are rich in antioxidants and flavors, Henry says.
Ask the bartender if the fruit or flavor of your drink is fresh or syrup: “You can always ask for a "little" or "a drop of" instead of going all with the sugar syrup, or see if you can order a drink the other way, such as herbs or fresh ginger,” Henry explains.
Make your favorite DIY favorites: Skip pi?a coladas and strawberry daiquiris when you're outside. “Instead, opt for the vodka soda with strawberries, When you make your own at home, it's easy to control your sugar content. Use fresh fruit, ice, spirits and/or wine,” Henry states.
Best Low-Calorie Drinks
Vodka Soda With Lime
Calorie count: 61
A classic cocktail, vodka soda with lime is great if you’re watching your waistline. “Because of the glorious zero-calorie blend, you only consume calories from vodka—around 61 in total” Henry explains. “Add lemon juice or fresh lime to drink, and garnish with a sprig of mint or rosemary to add fragrance. Smell plays a major role in our perception of food and drink.”
Related: These Boozy Ice Pops Are as Refreshing as They Are Pretty
Light Moscow Mule
Calorie count: 80
This drink is made with vodka, ginger beer and lemon juice, and it's garnished with lime. “Mule can be made diet friendly by exchanging slimline version with regular ginger beer,” says Henry.
Bloody Mary
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Calorie count: 100
A brunch staple for many of us, this drink also makes for a nice dinner cocktail. “One of my favorite go-to drinks is a bloody Mary. The tomato juice is low in calories and tomato juice also cuts appetite so it’s a great drink to enjoy when going out for dinner,” Lisa Young, PhD, RDN, author of Finally Full, Finally Slim, and adjunct professor of nutrition at NYU.
Related: St. Regis Bloody Mary (Red Snapper) Recipe
Skinny Margarita
Calorie count: 105
Regular margaritas are packed with sugar, but by swapping out the margarita mix for lime juice you can cut a ton of calories. “For ingredients, all you need is 1.5 ounces of tequila mixed with 2 tablespoons of lime juice (the juice from 1 lime), 4 ounces of water, stevia to taste, and a slice of lime to garnish,” says Ashley Larsen, RD, and owner of Ashley Larsen Nutrition. “This drink is 105 calories and has all of the flavors you love from a margarita, without all of the sugar.”
Related: 85 Creative Margarita Recipes
Frozen Rosé
Calorie count: 140
“By blending 4 ounces of rosé wine with 3/4 cup of frozen strawberries and a little bit of stevia or preferred sweetener for a no added sugar slushy libation with approximately 140 calories,” Harris-Pincus explains. “You get to enjoy a filling cocktail with some extra fiber and antioxidants from the fruit.
Sub in any frozen fruit like mango, peaches or wild blueberries depending on what you have in the freezer.
Low-Sugar Wine
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Calorie count: between 90 and 120
Throwing back two or more glasses after work can add up from a calorie perspective.“When I have a glass of wine, I want the real thing, meaning I want full flavor, full ABV, and high-quality wine. But I also want to make a choice that’s better for me like so many people out there looking for beverages that fit their lifestyles,” says Stephanie Ferrari, MS, RDN, president/co-founder of FRESH Communications. “In addition to drinking in moderation, the number one thing I do to make a better alcohol choice is to opt for low-sugar options. That’s why my go-to is FitVine Wine.”
This brand of wine has less sugar in an entire bottle than most wines do in a glass, is full ABV, and comes in several different varieties. As an added bonus, it contains fewer tannins and histamines which is helpful if you suffer from allergies.
“I usually go for the Pinot Noir which is 118 calories, 0.03 grams sugar, and 13.9 ABV,” Ferrari explains. “Or if I’m feeling bubbly, I’ll pour on the Prosecco which clocks in at 92 calories, 0.7 grams sugar, and 11 ABV.”
Related: 5 Ways to Drink Wine and Keep Your Waistline
Raspberry Bellini
Calorie count: 100
Bring on the bubbly! “I'm a lover of champagne and to reduce the calories I recommend a raspberry bellini topping out at around 100 calories making a perfect and refreshing low-calorie beverage option,” Cheryl Mussatto, MS, RD, LD, Clinical Dietitian and author of The Nourished Brain, explains.
What's the secret to picking out low-calorie champagne? “Look for a 'brut' champagne which is French for unsweetened or dry. Blend two cups of raspberries and 1 tablespoon of sugar in a blender until smooth. Place one tablespoon of raspberry puree in a champagne flute and gently stir in the chilled champagne of your choice. Quick, easy to make, it's fabulous.”
Pomegranate Margarita Martini
Calorie count: 118
If you want to kick your margarita up a notch, try this sweet, low-calorie drink.
“Pomegranate and margaritas pair up with a martini for a dose of fun and antioxidants in this drink from Too Hot in the Kitchen: Secrets to Sizzle At Any Age cookbook,” says Lee Jackson, LDN, RD, for TheHealthyCookingBlog.com and manager of Holly Clegg’s best-selling Trim & Terrific cookbook series. “No bartender needed as you make this drink in a pitcher for easy pouring!”
Makes 3 cups
2 cups alcoholic margarita mix
1/2 cup pomegranate juice
1/4 cup tequila
1/4 cup lime juice
In a pitcher, mix together all ingredients. Serve over ice or in a martini glass.
Pomegranate Champagne Punch
Calorie count: 235
Move over mimosas! Jackson recommends this punch for any celebration or time of day.
Makes 8 (1-cup) servings
1 bottle Champagne
1 cup pomegranate juice
1 1/2 cups sugar
3 cups water
1 cup lemon juice
In a large pot, combine all ingredients and bring to a boil. Cool and refrigerate until serving.
Cranberry Margarita Tea
Calorie count: 173
This light and refreshing drink can be made using any tea. “With a pretty presentation, yet simple to whip up—make this your signature drink at your tailgate party,” says Jackson.
Makes 6 (1-cup) servings
1 (20-ounce) bottle green tea with honey
1 cup alcoholic margarita mix
1/4 cup honey
2 1/2 cups cranberry juice cocktail
Fresh cranberries for garnish
In a pitcher, mix together all ingredients. Mix well and refrigerate. Serve over ice.
White Wine Spritzer
Calorie count: 60
A DIY white wine spritzer is a great low-sugar and low-calorie option.
“Simply combine five ounces of white wine with 2-3 ounces of club soda. Add balled melon such as watermelon to give it some natural sweetness, or a teaspoon of sugar which provides 4 grams of sugar,” Diana Gariglio-Clelland, RD, registered dietician and certified diabetes care and education specialist, says. “White wine has an average of 1.4 grams of sugar per 5-ounce serving, so this drink would only contain around 4.5 grams of sugar using four watermelon balls and no added sugar.”
Summer Limeade
Whitney Wright/unsplash
Calorie count: 190
Have leftover watermelon? Create a refreshing fruity frappe-style summer drink.
“This drink is easy to make child-friendly or for an adult version—just add your favorite rum or vodka,” Jackson explains. “Bursting-with-flavor fresh strawberries are rich in immune-boosting vitamin C. Colorful, healthy and a great way to use that leftover melon.”
Makes 7 (1-cup) servings
3 1/2 to 4 cups small chunks watermelon or 3 cups pureed watermelon
1 pint strawberries, hulled
1/4 cup sugar
1 (12-ounce) can frozen limeade, thawed
3/4 cup lemon juice
1 cup water
Mint to garnish, optional
In a food processor, puree watermelon in batches until smooth; remove and pour into a 2-quart pitcher.
In a food processor, process strawberries with sugar until smooth. Transfer to a pitcher, and add limeade, lemon juice, and water, mixing well. Refrigerate and serve over ice with a sprig of mint.
Milk Punch
Calorie count: 153
Jackson recommends this oldie but still great classic New Orleans beverage served with brunch.
Makes 14-16 servings
1/2 gallon fat-free vanilla ice cream
1 quart skim milk
1 cup bourbon or adjust to taste
Nutmeg
Blend ice cream, milk and bourbon in a blender. Pour into glasses and sprinkle with nutmeg.
Pro tip: To make ahead of time: Let ice cream soften, add the milk and bourbon, and mix well. Make the day before and freeze. Remove about 1 hour before serving. Serve in a punch bowl or pitcher and sprinkle with nutmeg.
Skinny Pi?a Colada
Calorie count: 110
"This is one of my summer favorites! Simply combine coconut-flavored seltzer, 1 ounce vodka and a splash of pineapple juice. With just about 110 calories, this drink is light and refreshing," Skylar Griggs, MS, RD, LDN, licensed registered dietitian and nutrition counselor, states.
Skinny Blackberry Mojito
Calorie count: 120
This instant crowd-pleaser is so delicious, no one will know it's low-cal!
"For one serving, muddle 5-6 fresh blackberries. Add this to a wine glass with 3-4 ice cubes, 1 ounce rum, and 1/2 cup berry-flavored seltzer," says Griggs. "Toss in a few frozen blackberries to garnish. It's that easy!"
Carb-Conscious Sangria
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Dr. Nicole Avena, PhD, nutrition consultant, scientist and speaker, recommends this for all wine lovers who are trying to cut back on carbs and sugar.
For the simple syrup:
? cup Swerve (granular, confectioners, or brown)
1 cup hot (almost boiling) water
To a glass container, add Swerve, then water. Shake until well combined. Store in the fridge for up to 1 week.
For the cocktail:
1 bottle FitVine Wine Red Blend
Desired fruit, such as sliced oranges, limes, lemons or berries
1 bottle FitVine Wine Prosecco
12 oz bottle sugar-free ginger beer
Simple syrup using Swerve, to taste
Add red wine and desired fruit to a pitcher. Let sit for 3 to 4 hours. Before serving, add prosecco and ginger beer. Taste and sweeten with the simple syrup to taste. Enjoy!
Kombucha Cocktail
Calorie count: around 100
"Kombucha is a great mixer. In terms of brands, Bears Fruit is great. It’s lower in sugar than juice but more interesting than a spirit on the rocks," says Lauren Slayton, MS, RD.
Irish-ish Coffee
Calorie count: around 150
Calling all whiskey lovers! This drink can be made with iced or hot coffee and a shot of whiskey. Slayton recommends adding a little coconut milk instead of whipped cream for a tasty, low-calorie treat.
Next up: 11 Tasty Low-Calorie Drinks to Keep You Hydrated if Water’s Just Not Your Thing
Sources
Lauren Harris-Pincus, MS, RDN, and author of The Protein-Packed Breakfast Club
Shannon Henry, RD at EZCare Clinic
Lisa Young, PhD, RDN, author of Finally Full, Finally Slim, and adjunct professor of nutrition at NYU
Ashley Larsen, RD and owner of Ashley Larsen Nutrition
Stephanie Ferrari, MS, RDN, president/co-founder of FRESH Communications
Cheryl Mussatto, MS, RD, LD, clinical dietitian and author of The Nourished Brain
Diana Gariglio-Clelland, registered dietitian and certified diabetes care and education specialist
Skylar Griggs, MS, RD, LDN, licensed registered dietitian and nutrition counselor
Dr. Nicole Avena, Ph.D., nutrition consultant, scientist and speaker
Lee Jackson, LDN, RD, registered dietitian for TheHealthyCookingBlog.com and manager of Holly Clegg’s best-selling Trim & Terrific cookbook series
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