Are hard seltzers a healthier drink option?

Soccer moms, college bros and baby boomers alike are all cracking open cans of hard seltzer. Consumers of all backgrounds have been embracing this light, lower-calorie alternative to heavier beers and harder alcoholic beverages for a few years now.

But when the dietary figures bubble to the top, how does this fizzy phenomenon stack up?

What is hard seltzer?

Hard seltzer starts with simple drinking water. Carbonation is added to make it bubbly. The “hard” part is sugar, which turns into alcohol when fermented.

Most hard seltzers have an alcohol content of 4-6%, which is about the same as light beer. It has basically the same number of calories as a shot of vodka. The fizziness, combined with a plethora of flavors, make it convenient for some to sip all day long.

How does it compare to other drinks?

A 12-ounce can of seltzer might have about 100 calories, which is lower than most 12-ounce beers and even a 5-ounce glass of wine. It has no fat, hardly any carbs and low amounts of sodium. But, because the ingredient list is basically water, sugar and bubbles, it also doesn’t offer much in nutritional value.

Wine, on the other hand, contains natural antioxidants that hard seltzer does not have. Numerous studies have shown a glass of red wine is linked to a number of health benefits, including lower blood pressure, weight loss, improved memory, and good gut and heart health.

“The low numbers on the label can lull people into thinking hard seltzer is actually healthy. While one serving is low in calories, if you drink several, the calories start to rack up,” says Heather Klug, a registered dietitian at Aurora Health Care. “Hard seltzer also doesn’t offer the essential vitamins and minerals we need on a daily basis. And because it contains alcohol, it’s still dehydrating your body.”

What’s better: hard seltzer, wine or beer?

If you’re looking for a light, low calorie, flavorful alternative to traditional alcoholic drinks, having a hard seltzer might be the way to go. But how does it compare to wine and beer?

“While hard seltzer is better than other high-calorie alcoholic drinks like margaritas, martinis, and heavy beers (lagers, stouts, ales), each can of hard seltzer is comparable to drinking a 12-ounce can of light beer. Wine comes out ahead of hard seltzer due to the slight advantage in health benefits, but only if drank in small amounts. Too much wine isn’t healthy either,” says Klug. “The most important thing is, whatever you choose to drink, do so in moderation, and get your nutrients from eating healthy foods like vegetables and fruit each day, and not from alcohol.”

Are you trying to watch your weight? Find your healthy weight range here.