How Many Calories in a Beer: Making Smart Choices
Let's be real, you're not drinking beer for the nutritional value. But that doesn't mean you can't enjoy a cold one responsibly. UnityPoint Health dietitian at Allen Hospital Nutrition Center, Tricia Leininger, offers some tips to make informed choices at the bar.
How Many Calories are in Beer?
The number of calories in beer depends on the beer and maker. Beer generally has about 150 calories, whereas light beer calories range from 50-100 for a 12-ounce serving. (A pint of beer is 16 ounces.)
“Calories in beer come from two components – alcohol and carbohydrates (starches and sugar from unfermented grain),” Leininger says. “The calories in beer are mostly influenced by the alcohol content. Light beer has fewer calories via less alcohol content.”
How Many Carbs are in Beer?
How many carbohydrates there are in your beer depends on whether it’s regular or light, too. Regular beer has between 10-20 grams, while light beer contains 5-10 grams of carbohydrates.
“If you want a low-carb beer to save on calories, look for wording indicating ‘light beer’ or calories under 120,” Leininger says.
Does Beer Have Sugar?
Calories, carbohydrates, and yes, beer also contains sugar. However, these aren't simple sugars like table sugar. During the brewing process, yeast ferments the starches in grains, converting them into different types of sugars, primarily maltose.
Leininger says people with diabetes who are worried about food and drinks that affect blood sugar should check with their provider before drinking beer.
“Alcohol can worsen blood sugars. If your doctor says it’s OK to drink, only do so with a meal or snack.”
ABV Meaning Explained
ABV stands for alcohol by volume. The Dietary Guidelines for Americans includes up to one serving a day of alcohol for women and two servings a day for men. A serving is defined as 12 ounces of beer that’s 5% ABV. Leininger says if you look at the beer nutrition facts, most domestic beers contain about that same amount.
Here's a look at the typical ABV and calorie content for some popular beers found in restaurants and bars:
- Ginger beer: A 4-5% ABV is common in alcoholic ginger beer, while calories can be as low as 45 and as high as 210 depending on the maker.
- IPAs: The number of calories in IPA beer is typically between 200-300. ABV varies between 7-11%. However, IPAs with a lower alcohol content come in around 140 calories.
- Light beer: ABV is usually 2-3%, while light beer calories range from 80-100 calories.
- Non-alcoholic: Depending on the brand, calories in non-alcoholic beer are anywhere between 25-110.
- Regular beer: The average beer has about 150 calories and 5% ABV.
Is Beer Bad for You?
Leininger says the meter for whether a food or drink is bad for you is based on how much and how often you consume it. You also want to factor in any health conditions or medications you’re taking that warrant not drinking alcohol.
“The American Heart Association recommends not drinking if you don’t currently. Excessive beer drinking — or alcohol of any kind — can raise your blood pressure and causes stroke and liver disease. By way of high blood pressure, beer is bad for your kidneys, too, and can lead to kidney disease and kidney failure,” Leininger says.
Beer can dehydrate you as well, which is why it’s important to watch your alcohol intake when temperatures heat up. Beer acts as a diuretic, increasing how much urine your body produces, which cause you to lose more fluids than what you’re taking in.
Additionally, beer impacts your health in the following ways:
- Disrupts sleep
- Increases belly fat
- Increases risk of several cancers, including mouth, throat, liver, breast and colon cancer
- Leads to weight gain
- Worsens anxiety and depression
Is Non-Alcohol Beer Good for You?
“Another option is to select a non-alcoholic beer, which is less than 0.5% ABV per 12 ounce serving. You have to consume 10 non-alcoholic beers to equal the amount of alcohol in one regular domestic beer. However, the calories in non-alcoholic beer are similar to regular beer,” Leininger says.
Often used as a mixer in cocktails, ginger beer typically has a low alcohol content. However, despite its name, ginger beer, like most non-alcoholic beer, isn’t considered a health food.
Leininger says, “While ginger tea may help with nausea, ginger beer is unlikely to offer any benefits. In fact, beer and alcohol are gastrointestinal irritants.”
How to Get Rid of a Beer Belly
It's easy to overconsume calories, especially from drinks. These extra calories contribute to weight gain, including a 'beer gut.'
Leininger says, “Excess caloric intake is stored as fat tissue, whether it’s excess calories from carbohydrates, proteins, fats or alcohol in your diet.”
To get rid of unwanted fat caused by drinking too much beer, focus on regular, balanced meals. Include plenty of fruits, vegetables, whole grains, lean protein and low-fat dairy. Consider exploring the Mediterranean or DASH diets for inspiration. And don't forget to move your body most days of the week – even a brisk walk makes a difference.
When to Discuss Your Alcohol Intake with Your Doctor
Let's be honest, it's easy to slip into a routine where you enjoy a drink or two more often than you realize. If you're concerned about how much you're drinking, or if you're experiencing any health issues that might be related to alcohol use, it's always best to talk to your doctor. They can help you assess your alcohol intake and offer personalized guidance, whether it's about cutting back or making healthier choices.
