How to Track Alcohol Calories
Alcohol has calories — and they add up fast. Here's everything you need to know about tracking drinks while staying on your diet.
Why Alcohol Calories Matter
Alcohol contains 7 calories per gram — almost as much as fat (9 cal/g) and nearly double carbs/protein (4 cal/g).
The hidden problem: Alcohol calories provide no nutrition AND lower your inhibitions, making you more likely to overeat.
Quick Calorie Reference
| Drink | Serving | Calories |
|---|---|---|
| Light Beer | 12 oz | 100-110 |
| Regular Beer | 12 oz | 150-200 |
| IPA/Craft Beer | 12 oz | 200-300 |
| Red/White Wine | 5 oz | 120-130 |
| Champagne | 5 oz | 90-100 |
| Vodka/Gin/Rum | 1.5 oz shot | 95-100 |
| Whiskey | 1.5 oz shot | 105 |
| Margarita | 8 oz | 300-400 |
| Piña Colada | 8 oz | 400-500 |
| Long Island | 8 oz | 300-400 |
Lower-Calorie Drink Options
Best Choices (~100 cal)
- • Vodka + soda + lime
- • Gin + diet tonic
- • Light beer
- • Champagne
- • Whiskey neat/on rocks
Calorie Bombs (300+ cal)
- • Frozen cocktails
- • Creamy drinks
- • Sugary mixers
- • Craft IPAs
- • Dessert wines
Tips for Drinking on a Diet
1. Bank Calories Earlier
If you're going out, eat lighter meals during the day. Save 200-400 calories for drinks.
2. Set a Limit Before You Go
"I'll have 2 drinks max." Decide sober and stick to it.
3. Alternate with Water
One drink, one water. Cuts calories in half and reduces hangover.
4. Skip the Mixers
Soda, juice, and tonic water add 100-200 calories. Use diet versions or seltzer.
5. Avoid Drunk Eating
The 2am pizza does more damage than the drinks. Eat protein before going out.
Track Everything — Including Drinks
Pandish makes it easy to log alcohol alongside your food.