Nutrition and Dietetics
Alcohol Fact Sheet
What is alcohol?
Alcohol is made up of water, sugars and other chemicals. It is made by fermenting sugars, cereals,
grains and fruits - which alcohol and carbon dioxide are the by-products. The alcohol content is
affected by how long it’s left to ferment.
Safe Recommended intake
Drinking in moderation should not have any adverse health effects. Official UK guidance
recommends that men should not regularly drink more than 3-4 units of alcohol and women 2-3
units of alcohol. ‘Regularly’ means drinking every day or most days of the week. People are also
recommended to have two alcohol free days per week.
A Unit of Alcohol
Units are a simple way of expressing the quantity of pure alcohol in a drink. One unit is 10ml or 8g
of alcohol. The number of units in a drink is based on the size of the drink as well as its alcohol
strength.
As a guide, one unit is:
One 25ml single pub measure of spirit (40%)
A third of a pint of beer (ABV 5-6%)
Half a standard (175ml) glass of wine (ABV 12%)
Health Talk
Alcoholic drinks are very high in calories. So if you want to lose weight, you will need to
consider reducing the amount of alcohol you drink.
Drinking alcohol reduces the amount of fat your body burns for energy.
It takes your body one hour to burn one unit of alcohol.
Alcohol consumption increases weight - one glass of wine can have the same calories as a
slice of cake, and a pint of lager is often the calorific equivalent of a slice of pizza.
Alcohol also increases your appetite - some people notice they tend to eat more when they
drink alcohol.
Top Tips
Choose dry versions of all alcoholic drinks, for example dry cider or dry white wine as these
are lower in calories than sweeter versions.
Don’t drink alcohol if you are thirsty.
Avoid salty snacks such as crisps and salted nuts because these make you thirstier (as well
as being high in fat and salt).
Opt for low calorie mixers such as diet coke, slimline tonic or soda water.
Have a low calorie soft drink between every alcoholic drink - this will reduce your calorie and
unit intake.
Decide how much you really want to drink from the start and stick to your limit.
Cocktails are high in calories - check the ABV% and choose one which can be made using a
low calorie mixer - be aware of added sugar and sugar syrups.
Dilute your drinks - try shandies instead of beer, spritzer (wine and soda) instead of wine and
enjoy long drinks made from one shot of alcohol and at least 200ml of low calorie mixer.
Ask for the smallest glass size available.
If you drink with people who buy in rounds, choose small measures e.g. half pint instead of a
pint.
Opt for ‘light’ low alcohol alternatives containing fewer calories and remember to check the
ABV% of your wine - keep it low!
Sip any alcoholic drinks slowly, savour the aromas and flavours...alcohol is expensive!
Calorie Comparison of Alcoholic Drinks
% ABV
Single
(25ml)
Large Single
(35ml)
Double
(50ml)
40%
56 kcals
78 kcals
112 kcals
104 kcals
162 kcals
196 kcals
58kcals
80 kcals
114 kcals
100 kcals
122 kcals
156 kcals
with diet Lemonade (200ml)
58kcals
80 kcals
114 kcals
with fruit juice mixer (200mls)
130kcals
152 kcals
186 kcals
Alcoholic Drink
Spirits - Brandy, Gin, Rum, Whiskey, Vodka
with cola mixer (200ml)
with diet cola mixer (200ml)
with Lemonade (200ml)
Liqueurs (High Strength) - Pernod, Drambui, Contreau,
Grand Marnier, Southern Comfort
30-40%
75kcals
98 kcals
131 kcals
Liqueurs (Low-medium strength) - Tia Maria, Cherry
Brandy and Crème de Menthe
20-25%
-
-
157 kcals
Cream Liqueurs - Baileys Irish Cream
20-25%
-
-
131 kcals
15%
-
53kcals
36 kcals
-
% ABV
Small Glass
(125ml)
Medium
Glass
(175ml)
Large Glass
(250ml)
8.0 - 14.5%
9.5 -12.5%
11.0 - 13.5%
11.0 - 11.5%
7.0 - 13.0%
10.0 - 15.0%
85 kcals
89 kcals
83 kcals
93 kcals
93 kcals
118 kcals
119 kcals
124 kcals
116 kcals
130 kcals
130 kcals
165 kcals
170 kcals
178 kcals
165 kcals
185 kcals
185 kcals
235 kcals
Vermouth/Martini - sweet
- dry
Alcoholic Drink
Wine - Red
Rose, Medium
White, Dry
Medium
Sparkling
Sweet
Alcoholic Drink
% ABV
Pint (568ml)
½ Pint (284ml)
Beer - bitter, average
3.0 - 4.4%
170 kcals
85 kcals
Lager - Carling, Peroni, Fosters, Stella Artois, Becks
3.0 - 5.2%
165 kcals
82 kcals
Cider - Low alcohol
Dry
Sweet
Vintage
1.0%
5.0 - 7.0%
3.5 - 5.7%
7.2 - 8.5%
97 kcals
204 kcals
239 kcals
574 kcals
48 kcals
102 kcals
119 kcals
287 kcals
Alcoholic Drink
(150mls)
(250mls)
-
122 kcals
231 kcals
-
Cocktails - Tom Collins
- Pina Colada
Swap
For
Save
1 Pint of Beer
1 Pint of Beer Shandy (½ beer, ½ diet Lemonade)
80 kcals
1 Pint of Lager
1 Pint of Lager Shandy (½ lager, ½ diet Lemonade)
82 kcals
1 glass of sweet white wine (125ml)
1 glass of wine spritzer (125ml dry white wine + soda water)
35 kcals
1 bottle of Alcopops (Smirnoff Ice 275ml) 1 shot of Archers + diet Lemonade
60 kcals
Know the facts!
Alcohol is an addictive drug that slows down the body’s natural function.
Excessive alcohol intake can increase your risk of certain cancers, liver disease and can affect mental health.
Alcoholic drinks contain empty calories. They do not contain any vitamins and minerals. Alcohol can also interfere with
the absorption of some nutrients.
Date of publication: March 2015
Date for review: March 2018
© Bedford Hospital NHS Trust
Nutrition and Dietetics, Bedford Hospital NHS Trust, Kempston
Road, Bedford, MK42 9DJ. 01234 792171