Lowest calorie alcoholic drinks: Top 5 smart choices

When it comes to living a healthy lifestyle, alcohol can be one of the sneakiest sources of hidden calories.

A few drinks can easily add up — not just because of the alcohol itself, but also because of sugary mixers and cocktails loaded with syrups and juices.

The good news? You can still enjoy a night out without undoing your progress. By making smarter drink choices, you can keep your calorie intake in check, support your goals, and still have fun socialising with friends.

In this guide, we’ll break down the lowest calorie alcoholic drinks, what to watch out for, and the Zing Wellbeing Top 5 recommended drinks to enjoy when you’re out.

Why alcohol calories matter

Alcohol has 7 calories per gram — almost as much as fat (9 calories per gram) and significantly more than protein or carbs (4 calories per gram). That means even a few drinks can quickly tip you over your daily calorie goals.

On top of that:

• Alcohol can slow your metabolism, making it harder for your body to burn fat effectively.

• It can disrupt sleep quality and lead to more cravings the next day.

• Sugary mixers and cocktails can spike blood sugar, increase bloating, and lead to inflammation.

This doesn’t mean you have to cut alcohol out completely — but being mindful about what you drink can make a big difference.

Lowest calorie alcohol options (per standard drink)

Here’s a look at some of the most common alcoholic drinks and their average calorie counts:

👉 Note: These are averages and can vary depending on the brand, sugar content, and pour size.

Drinks that are high in calories

Some alcoholic drinks come with a big calorie hit — often because of added sugar or large serving sizes.

• Creamy cocktails (e.g. Piña Colada, Mudslide) can have over 400 kcal per serve.

• Sweet mixers (e.g. tonic water, soft drinks, juice) can double the calorie content of spirits.

• Pre-mixed cans and RTDs (Ready to Drink) often have 10–20g of sugar per serve.

These drinks can quickly push your intake up — and are often the reason why a night out leaves you feeling sluggish and bloated the next day.

🫧 How to make alcohol healthier

If you want to drink smarter, here are some easy tips:

• Choose soda water over tonic or soft drinks as your mixer.

• Go for dry wines instead of sweet or dessert wines.

• Add fresh citrus or herbs (like lime or mint) instead of sugary syrups.

• Pace your drinks — alternating with water can help prevent overconsumption.

• Be aware of portion size — cocktails and large wine pours often count as more than one standard drink.

Zing Wellbeing’s top 5 smart drink choices when socialising

If you’re out with friends and want to enjoy a drink while staying aligned with your health goals, these are our go-to options:

1. Vodka, Lime & Soda (65–80 kcal)

A classic for a reason. Light, refreshing, and low in sugar. Ask for fresh lime, not lime cordial, to keep the sugar down.

2. Champagne or Sparkling Wine (85–95 kcal)

Bubbles feel celebratory — and they’re one of the lowest calorie options. Brut or dry styles are best.

3. Gin & Soda with Cucumber and Lime (65–90 kcal)

A crisp, botanical option that feels fancy without the sugar hit of tonic water.

4. Dry White Wine (Small Glass) (110–120 kcal)

Stick to a standard 150ml pour and avoid sweet wines. If you want to make it last longer, add ice or soda for a spritzer.

5. Light Beer (100–110 kcal)

If you prefer beer, opt for a light version. It’s lower in calories and alcohol — making it a good choice for a longer night out.

Zing Wellbeing perspective: Balance, not restriction

At Zing Wellbeing, we don’t believe in extreme restriction — it’s about finding balance and making choices that support your energy, your body, and your goals.

If you love a drink when you’re out with friends, you absolutely can still enjoy it. Just make conscious choices, hydrate well, and nourish your body with protein-rich meals before and after.

And remember — how alcohol affects your body can change over time, especially through perimenopause and menopause. Choosing lower sugar options can help reduce bloating, brain fog, and inflammation.

 Final tips for enjoying a night out mindfully

• Eat a balanced, protein-rich meal before you drink.

• Alternate each alcoholic drink with a glass of water.

• Sip slowly and enjoy the social moment — not just the drink.

• Get a good night’s sleep afterward to help your body recover.

• Don’t be afraid to say “no” — your wellbeing comes first.