While many popular cocktails are laden with sugar and calories, a Bloody Mary may be the most sensible choice from a nutritional standpoint, according to nutritionist Natalie Rouse.
However, even this brunch favorite comes with a caveat: a high salt content that could impact blood pressure if consumed regularly.
Cocktail Calorie and Sugar Content
Ms. Rouse highlighted that common additions like sugary syrups, liqueurs, fruit juices, and cream can drastically increase the calorie and sugar levels in cocktails. Some drinks can contain nearly an entire day's recommended maximum of 30g of free sugars. The alcohol itself is also calorific, with experts noting it is nearly twice as dense in calories as sugar.
Healthiest and Least Healthy Options
The Bloody Mary, typically made with vodka, tomato juice, lemon juice, Worcestershire sauce, and spices, stands out because the tomato juice can provide vitamins, potassium, and lycopene. Unlike many cocktails that feature only a small garnish, the quantity of tomato juice offers genuine nutritional value. It also generally avoids excessive liqueurs, syrups, and sugary mixers.
Despite its advantages, a Bloody Mary can contain 2.5 to 3g of salt per glass, which is about half of the recommended daily limit. Ms. Rouse advises those with high blood pressure to moderate the Worcestershire sauce and salt, and to increase fresh tomato and lemon juice.
In contrast, the Long Island Iced Tea was identified as the least healthy option, with 400 calories and 28g of sugar per glass. This potent mix of vodka, rum, gin, tequila, triple sec, and cola contains a significant amount of alcohol and sugar, with its calorie count comparable to a large portion of McDonald's fries.
A Pornstar Martini, often containing vanilla vodka, passion fruit liqueur or syrup, and prosecco, was also noted for its high sugar content, packing in 18g per glass. A Piña Colada is calorie-dense due to coconut cream and sugary pineapple juice, while an Espresso Martini's sugar and calorie count can be deceptively high due to coffee liqueur and added syrup.
Moderate Choices
Other cocktails evaluated included the Margarita, which can contain as much sugar as three chocolate digestive biscuits depending on preparation. The Mojito, with fresh mint, lime, and soda water, offers a lower sugar count than many other options, with its calories primarily from alcohol.
The Aperol Spritz, made with Aperol, prosecco, and soda water, is a lighter option with 10g of sugar per glass. While it avoids cream and excessive juice, Aperol itself is a sweet liqueur, contributing to its sugar content. It is comparable in calories to a medium latte.
Ms. Rouse emphasized that the amount of alcohol consumed is a more critical factor in assessing the health impact of spirits than any perceived benefits of specific ingredients.