As we all know, alcohol is one of the worst things you can consume when you’re dieting to lose fat. However, if you must drink alcohol, some alcohols are better — and worse — than other.

Here we will evaluate which alcohol is the best for dieting to lose fat and the absolute worse.

Now, we won’t directly name brands, so take what we say with some common sense and attempt to avoid the more calorie-dense choices.


The Best and Worst Alcohol For Dieting to Lose Fat

The only way to lose fat is to expend more calories than you consume — or known as “calories in, calories out” (CICO).

Booze has a massive 7 calories per gram, as opposed to carbohydrates and protein which both have 4.

The sauce also prompts you to eat tons of greasy, calorie-laden food while you’re under the influence, upping your total intake.

As the body can’t store tipple as a nutrient, your body burns the abundant calories in booze before burning other sources, such as carbs and fat.

We have an article addressing alcohol and dieting that you can view here.

So — which is the best booze for dieting to lose fat.

Let’s take a look at a calorie breakdown of some of your favorite drinks.

Beer (light)12 oz (355 ml)103
Beer (regular)12 oz (355 ml)153
Beer (higher alcohol, craft beers)12 oz (355 ml)170 to 350
Distilled Alcohol
Gin (80 proof)1.5 oz (45 ml)97
Gin (94 proof)1.5 oz (45 ml)116
Rum (80 proof)1.5 oz (45 ml)97
Rum (94 proof)1.5 oz (45 ml)116
Vodka (80 proof)1.5 oz (45 ml)97
Vodka (94 proof)1.5 oz (45 ml)116
Whiskey (80 proof)1.5 oz (45 ml)97
Whiskey (94 proof)1.5 oz (45 ml)116
Coffee liqueur1.5 oz (45 ml)160
Coffee liqueur with cream1.5 oz (45 ml)154
Crème de menthe1.5 oz (45 ml)186
Mixed Drinks
Bloody Mary4.6 oz (136 ml)120
Chocolate martini2.5 oz (74 ml)418
Cosmopolitan2.75 oz (81 ml)146
Daiquiri2.7 oz (80 ml)137
Highball8 oz (235 ml)110
Hot buttered rum8 oz (235 ml)292
Mai Tai4.9 oz (145 ml)306
Margarita4 oz (120 ml)168
Mimosa4 oz (120 ml)75
Mint Julep4.5 oz (135 ml)165
Mojito6 oz (177 ml)143
Pina colada6.8 oz (200 ml)526
Rum and Coke8 oz (235 ml)185
Rum and Diet Coke8 oz (235 ml)100
Tequila sunrise6.8 oz (200 ml)232
Vodka and tonic7 oz (207 ml)189
Whiskey sour3 oz (89 ml)125
White Russian8 oz (235 ml)568
White table wine5 oz (145 ml)128
Gewurztraminer5 oz (145 ml)128
Muscat5 oz (145 ml)129
Riesling5 oz (145 ml)129
Chenin Blanc5 oz (145 ml)129
Chardonnay5 oz (145 ml)128
Sauvignon Blanc5 oz (145 ml)128
Fume Blanc5 oz (145 ml)128
Pinot Grigio5 oz (145 ml)128
Dry dessert wine3.5 oz (90 ml)157
Red table wine5 oz (145 ml)125
Petite Sirah5 oz (145 ml)125
Merlot5 oz (145 ml)122
Cabernet Sauvignon5 oz (145 ml)122
Red Zinfandel5 oz (145 ml)129
Burgundy5 oz (145 ml)122
Pinot Noir5 oz (145 ml)121
Claret5 oz (145 ml)122
Syrah5 oz (145 ml)122
Red dessert wine3.5 oz (90 ml)165

(taken from:

The Best Alcohol Choice


The obvious choice is a clear spirit mixed with soda water or diet soda — as it has the fewest overall calories.

Spirits — liquors — in sugary cocktails can accumulate calories fairly quickly, despite being delicious.

Wines are second best and can be enjoyed with a meal if you’re a classy kind of person.

The Worst Alcohol Choice

Beer — especially hopped beer — is the worse choice.

Not only is it the most calorie-dense drink, but it’s also full of phytoestrogens that can lead to the preconditions for more fat gain in men.

Check out our article on beer for more info.

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