Popular Spiked Seltzers – Dietitian Weighs In – What You Need to Know About Drinking Hard Seltzer

By: Kajsa Ernestam, Dietitian with Lifesum

Hard seltzer is the fastest-growing drink in the country, but are these lower-calorie drinks as healthy as people think? As an in-house dietitian with the digital health app, Lifesum, I hear this question all the time from our users. While I should be 100% clear that drinking alcohol is never recommended, it’s still important to know what you’re consuming when you do drink. Here’s everything you need to know about hard seltzers, from exactly how they’re made to their benefits and disadvantages.

What Is Hard Seltzer?

Most hard seltzer brands claim they’re made “naturally,” but the process is really not much different than how most wines and beers are made.

To make hard seltzer, brands add cane sugar to seltzer water that is then fermented to produce alcohol. The process is similar to how barley is fermented to make most beer, or how grapes are fermented to make wine. Additionally, hard seltzers typically contain “natural” fruit flavors, which add to the taste but don’t make it any more “natural.”

Hard Seltzers and Nutrition

Hard seltzers have about 90-120 calories.  While the serving size of a hard seltzer is bigger – at 12 ounces – the calories are actually very similar to other alcoholic drinks, according to Lifesum’s calorie tracker.

Wine: 100-125 calories for a standard 4-5 oz portion (source: Lifesum)

Light beer: Around 100 calories for 12 oz – sometimes less (source: Lifesum)

Beer: 140-180 calories for 12 oz (source: Lifesum)

Liquor: 64 calories for 1 oz or 96 calories for 1.5 oz (source: Lifesum)

Pros

Unlike a margarita or other cocktails, hard seltzers contain a lower sugar content, which is a positive.

For instance, margarita mixes often contain up to 40 grams of sugar – and 170 calories per drink. And this is before you even pour the tequila, which can add 100-plus calories. Conversely, most hard seltzers have around 90-120 calories, with just 1-2 grams of sugar per 12-ounce can.

Cons

A major disadvantage of drinking hard seltzers is overestimating their “healthfulness,” resulting in overconsumption. Unfortunately, many people often fall into this trap when they associate “better” with unlimited.

When you look at the big picture, hard seltzers’ popularity is its drinkability, making it a problem if you’re trying to limit your drinking and your calories. There’s also the fact that we shouldn’t drink at all – or at the very least, limit our alcohol intake – to help us maintain our weight and health.

It’s also important to note that just because hard seltzer has water in it doesn’t mean it’s hydrating. Alcohol affects the body’s fluid balance, leading to severe fluid deficiency if enough water isn’t consumed. This is why it’s important to stay hydrated via regular seltzer or plain water when you drink hard seltzers.

What It All Means

When compared to most mixed drinks and beers, a hard seltzer is, indeed, better when it comes to sugar and calories for the serving size. However, as I always stress to consumers – drinking alcohol is never healthy. But if hard seltzer is your current drink of choice, just remember to drink in moderation and, of course, have some actual water alongside it.

About the Author

Kajsa Ernestam is the in-house dietitian for the digital health app, Lifesum. Her expertise helps their 35 million users learn to make healthier food choices in their daily lives.