There are so many different alcoholic beverages available, including beer, hard cider, liquors, spirits, wines, and many other drinks.
Some of these options, such as beer, can be quite high in carbohydrates and thus high in calories. In contrast, certain alcoholic drinks like vodka and whisky contain no carbohydrates. As a result, these drinks tend to provide similar alcohol content for fewer overall calories than drinks like beer.
However, all alcoholic drinks contain calories. This is because one gram of alcohol yields approximately seven calories (1).
For example, 100 ml of a drink containing 5% alcohol will provide 5 grams of alcohol. Thus, there will be 35 calories per 100 ml from the alcohol content alone—any carbohydrates and sugar present will add to this.
Excessive alcohol intake can be harmful and habit-forming. However, the research on low to moderate intake levels has shown conflicting findings. From extensive systematic reviews of the literature, it appears that any alcohol intake level might be detrimental to long-term cancer risk (2, 3, 4).
On the other hand, according to large Cohort studies and systematic reviews, light-to-moderate drinkers might potentially have lower cardiovascular risk (5, 6). However, the evidence is unclear, and this should not be a reason to start drinking for those who do not.
2) Cocoa/Hot Chocolate
While many of us probably consume too much chocolate (as in the chocolate bar!), cocoa and hot chocolate can actually be quite nutritious.
For instance, cocoa is one of the best dietary sources of fiber, copper, magnesium, and various polyphenols per gram (7, 8).
All these components of cocoa may have some benefits for human health. However, it is important to note that some ‘hot chocolate’ products are primarily sugar, which is often the first ingredient.
Pure (100%) cocoa tends to be a better choice, as it’s easy to mix with hot water or milk, and possibly a smaller amount of sugar or a sweetener to suit taste preferences.
Coconut water is an unusual drink in that it doesn’t really belong to a specific category: it’s not fruit juice, and it’s not water.
Instead, coconut water is a clear liquid found within fresh coconuts.
Internet influencers have perhaps exaggerated the supposed benefits of coconut water over recent years. That said, it does provide a decent mix of vitamins, minerals, and electrolytes (9).
Overall, it’s a refreshing drink for those who enjoy the taste.
Coffee is one of the most popular drinks in the world, and it is easy to understand why.
For one thing, coffee tastes delicious in all its varieties. It is also the most common source of caffeine, which can potentially improve focus, concentration, and exercise performance (10, 11, 12).
While coffee is popular globally, how people drink it differs from country to country. Some countries prefer freshly-brewed coffee, whereas instant coffee enjoys more popularity in others.
Interestingly, according to statistics, the Netherlands is currently the world’s largest consumer of coffee, consuming 8.3 kilograms per year per capita (13).
Traditionally, coffee can be enjoyed black (as espresso or Americano) or mixed with milk to make drinks like latte and cappuccino.
However, a broad range of almost dessert-like coffee options is also available these days. Such drinks often contain large amounts of calories, sugar, and flavorings, so it is probably better to limit such drinks.
Diet soda includes sugar-free varieties of drinks like cola as well as carbonated flavored drinks.
These products tend to contain several additives, such as colors, flavorings, and sweeteners. However, they are also mostly free of calories and added sugars, making them a healthier choice than regular soda.
While some people are wary of “artificial” (or anything not “natural”), studies show that diet soda results in weight loss compared to regular sugar-sweetened beverages. In a randomized controlled trial, replacing sugar-sweetened beverages with artificially sweetened beverages led to significant weight loss over 12 months (14).
The ‘Choosing Healthy Options Consciously Everyday (CHOICE) clinical trial also demonstrated an average 2% to 2.5% weight loss over six months in 318 overweight adults replacing sugar-sweetened drinks with water or diet drinks (15).
Most commercially available energy drinks tend to contain a mix of caffeine, sugar or sweetener, flavorings, and sparkling water.
Some of the most popular brands that you may be aware of include Red Bull and Monster.
While concerns have been raised over the high caffeine content of such drinks, safety studies have shown that 400 mg of caffeine per day is generally safe for adults (16, 17, 18).
These drinks can sometimes be high in sugar—and therefore calories—but a broad range of sugar-free varieties has become available in recent years.
It is important to note that excessive intake of energy drinks, mainly due to the caffeine content, can cause problems for those who enjoy them. In this regard, energy drinks can potentially cause adverse events like insomnia, gastrointestinal issues, and jitters when overconsumed (19).
As with anything related to health or nutrition, we should understand the potential downsides of energy drinks and in what circumstances they can be a concern.
Fruit juice refers to the pure liquid extracted from fruit, with no added sugars. Some of the most popular options include orange, apple, and pineapple juices.
While these drinks are an excellent source of vitamin C, they are also a concentrated source of fruit sugars and calories.
However, while whole fruit is probably a better option, fruit juice does not seem to have any clear negative effects. For example, a systematic review and meta-analysis of randomized controlled trials demonstrated that fruit juice had an overall neutral impact on blood sugar levels (20).
Furthermore, a systematic review examining the effect of 100% fruit juice on dental health was inconclusive. This review found that fruit juice was not associated with tooth erosion in children or adolescents. Still, weak evidence from controlled trials in adults suggested it might cause some degree of tooth erosion (21).
A further systematic review showed that 100% fruit juice appears to slightly increase the risk of dental caries in children, but most sources of sugars and carbohydrates appear to increase this risk (22).
Perhaps the main issue with fruit juice is that it is easier to overconsume than whole fruit. This is because whole fruits contain fiber and are more filling than just drinking juice. However, a large-sized orange typically contains 87 calories and 17 grams of sugar, while a cup of orange juice provides 119 calories and 21 grams of sugar (23, 24).
Most people would agree that it’s easier to consume too many calories from a few glasses of orange juice per day than it is by eating multiple whole oranges.
Herbal tea is distinct from “true tea” as it refers to drinks made from plants other than Camellia sinensis, the plant providing the leaves for green and black tea.
These herbal teas come from a range of sources, including flowers, herbs, leaves, spices, and even mushrooms. Some of the most popular herbal tea varieties include peppermint, rosemary, hibiscus, and rooibos.
Generally speaking, most herbal teas are caffeine-free, although yerba mate is a notable exception (25).
In addition, some teas are purported to have relaxing effects, making them popular options at night time. Such options include chamomile and valerian tea, but the evidence for them helping with sleep or insomnia is mixed and inconclusive (26, 27).
There are several different types of dairy milk, with their fat content being the key differentiator.
Whole milk, sometimes referred to as ‘full-fat milk,’ contains the most fat and calories, whereas skim milk has less fat, fewer calories, and is thus more protein-dense.
However, there are also different milk varieties with slightly varying properties, such as goat milk.
Milkshakes are another popular dairy drink, but they often contain large amounts of added sugar and total calories.
Whey protein, a by-product of the cheese-making process, is arguably the most popular type of protein shake. Adding this powder to some water or milk makes a protein-rich and surprisingly nutrient-rich drink. There are also numerous ready-to-drink dairy-based protein shakes available.
Aside from these common options, we can find several unique dairy drinks around the world. A good example is ayran, a popular summer drink in the Middle East made by blending yogurt with water and sea salt.
Over recent years, there has been an explosion in the number of ‘plant milk’ products available on the market.
This has partly resulted from the increasingly popular plant-based movement, supported by animal welfare and vegan advocates as well as the food industry.
Plant-based milks are often formulated to have a similar nutritional profile to regular dairy milk. Thus, they are usually fortified with calcium, vitamin B12, and vitamin D—but make sure to check product labels to confirm.
The primary ingredient for making plant milk may come from grains, legumes, nuts, or seeds, and some of the most popular options include:
Almond milk
Cashew milk
Coconut milk
Hazelnut milk
Hemp milk
Oat milk
Rice milk
Soy milk
Each variety has its own comparative pros and cons, and it is worth noting that—with the exception of soy milk—most plant milks are not as protein-rich as dairy milk.
In this context, it is always a good idea to check the nutrition label to see if the milk offers the qualities you desire.
The words ‘soda’ and ‘soft drink’ typically refer to carbonated and sweetened non-alcoholic drinks.
However, various drinks come under this wide banner, including:
Cola
Flavored sparkling drinks
Soda water
Sweetened fruit juice
Tonic water
Other drinks covered elsewhere, such as energy drinks and ready-to-drink coffee products
One of the main problems with soda is that it often contains large amounts of sugar and calories. These liquid calories can quickly add up, potentially leading to weight gain with frequent, habitual consumption.
As previously mentioned, research suggests that diet soda drinks made with a sweetener are likely healthier alternatives to sugar-sweetened beverages (14, 15).
While perhaps not traditionally recognized as a drink, soups and broths have become increasingly popular over recent years.
To illustrate this point, ‘bone broth cafes’ and ‘bone broth bars’ have been opening up around the world, and you can often find ready-to-drink options in cafes.
These soups and broths can be reasonably healthy choices, providing several essential nutrients for relatively low calories. However, one thing to watch out for is that they sometimes have a high sodium content (28).
Also, the supposed benefits of these drinks are often over-hyped: while they may contain a few nutrients, they are not “superfoods.”
13) Tea
Tea is among the most popular drinks globally, and it is produced from the dried leaves of the Camellia sinensis plant.
It is also interesting that how we drink tea differs around the world:
Green tea tends to be the preferred choice in East Asia
India and much of the world prefer different varieties of black tea
Black tea with a bit of milk is considered the national drink of the United Kingdom
Like coffee, tea is a source of caffeine, but just in smaller amounts—black tea contains around half as much per cup, and green tea has just a quarter as much (29, 30).
Tea also contains a variety of polyphenols that may potentially confer health benefits.
One of the most well-researched of these compounds is epigallocatechin gallate, known as the abbreviated EGCG. On this note, systematic reviews and meta-analyses of randomized controlled trials have demonstrated that tea—and the polyphenols it contains—may potentially lower LDL cholesterol, sometimes known as “bad cholesterol” (31, 32).
While not as popular as fruit juice, vegetable juice tends to offer more nutritional value, providing a broader range of nutrients in moderate amounts.
Some of the most common vegetable juice options include carrot juice, tomato juice, and mixed vegetable juice products.
Among these, carrot juice is an excellent source of vitamin A, and vitamin C. Tomato juice offers even more vitamin C as well as a good amount of lycopene, a carotenoid that may have some health benefits (33, 34, 35, 36).
Water, also known by its chemical name of H20, is something that most of us drink daily.
For those unfamiliar with the meaning, H2O refers to the presence of one hydrogen (H) atom and two oxygen (O) atoms in water’s molecules (37).
The most common types of water include:
Tap water
Mineral water
Sparkling water
Flavored water (still or carbonated)
Spring water
These are all perfectly good sources of water in countries where tap water is safe to drink. Although mineral water may offer a slightly higher provision of essential minerals, it comes at added expense.
Even though access to safe drinking water should be a basic human right, sadly only 74% of the world’s population had access to safely managed drinking water as of 2020. 74% of the world’s population is equal to a staggering two billion people (38, 39).
Key Takeaways
As we’ve seen, many different types of drinks can feature in our diet.
Most of these options are perfectly good for hydration, but limiting the number of calories from liquids that don’t provide essential nutrients is probably a good idea.
Studies indicate that it’s easier to overconsume calories from liquids than whole foods due to their lower satiating properties (40).
Michael works as a nutritionist in a community setting and holds a Master's degree in Clinical Nutrition. He is a Registered Associate Nutritionist (ANutr) with the Association for Nutrition (AfN), and has published peer-reviewed research.
