What you’ll learn:
- A standard five-ounce glass of wine has 120 to 150 calories but lacks nutrients.
- Research shows that moderate alcohol consumption doesn’t typically lead to weight gain. For women, moderation means up to one drink per day; for men, up to two.
- Track what you drink and opt for lower-alcohol or dry wines to reduce calorie intake.
- When consumed in excess, wine can contribute to long-term health risks, including liver issues, heart problems, and certain cancers.
A glass of wine can feel like a well-earned indulgence, but can those sips secretly sabotage your weight loss goals? While drinking an occasional glass of wine is unlikely to cause weight gain, regular consumption might. Why? Alcohol doesn’t provide any nutritious benefits. Plus, it can make it more difficult to maintain a caloric deficit since it doesn’t provide satiety and might even lead to increased food intake. While moderate consumption isn’t typically linked to weight gain, exceeding that moderation threshold can quickly add up calories. Portion size and the type of wine you choose play a big role in this.
The other issue? Excessive alcohol consumption is associated with serious health risks, including certain cancers, liver damage, and cardiovascular diseases.
But wait, isn’t red wine good for me? Red wine does contain antioxidants, like resveratrol, which have been linked to potential health benefits when consumed in moderation. But it’s important to remember that the benefits of antioxidants can also be obtained from non-alcoholic sources like berries, nuts, and dark chocolate—without the added calories and potential risks of alcohol.
Despite these considerations, you don’t have to swear off wine to stay on track. By enjoying it in moderation, being mindful of portions, and balancing it with healthy choices, you can savor a glass without it derailing your goals. Noom can help you find the perfect balance with a personalized plan that fits wine into your lifestyle.
How many calories are in a glass of wine?
The amount of calories in a glass of wine depends on a few things. A standard 5-ounce glass of dry wine typically ranges from 120-130 calories, though this varies depending on the varietal, alcohol content, and sweetness. Dry wines typically contain low levels of sugar—about 1 to 2 grams per 5-ounce serving—while sweet wines have significantly more, with up to 8 grams per 3.5-ounce serving. Here’s a look at common types of wine and the calories per glass:
- White and rosé: A crisp glass of chardonnay or rosé generally falls between 120 and 125 calories. White wines are often on the lighter side in terms of calories, especially if they’re dry.
- Red: Dry reds like merlot or cabernet sauvignon have a few extra calories, with most reds averaging around 125-130 calories per 5-ounce glass. Some red wines have a higher alcohol content, too, so be sure to read the labels.
- Sparkling: A standard pour for a dry sparkling wine, such as Champagne or prosecco, is typically less than common table wine. This is due to the use of flute glasses, which typically hold four ounces and are designed to enhance bubbles. A 4-ounce pour of sparkling wine usually contains 80–100 calories, depending on the alcohol content and sweetness level. Sweeter sparkling wines will have more calories.
- Dessert: Because of their richness and higher sugar content, dessert wines like moscato, port, ice wine, or sherry are usually served in smaller portions, typically two to three ounces. A two-ounce pour can contain 90–150 calories, while a three-ounce pour might range from 135–225 calories, depending on the wine’s sweetness and alcohol by volume (ABV).
The biggest thing to be aware of when including wine in a weight loss plan is to know how much you’re pouring or being served. It’s easy to pour more than a standard serving at home. And it can be very difficult to know what size the pour is at a restaurant. A larger serving means additional alcohol, calories, and sugar. Being mindful of serving size helps you better gauge your intake.
Understanding these numbers isn’t about limiting your enjoyment. It’s about making informed choices that align with your goals and preventing any future headaches.
Will the calories in wine prevent me from losing weight?
The good news is that many people can enjoy some wine while working toward a healthy weight—but it’s important to consider how it affects you personally. While one person may be able to have a few glasses of wine per week, another might find it doesn’t make them feel good, or it makes it harder to stick to a calorie deficit. Here are some things to keep in mind:
- Practice moderation: Good news! Some research shows that moderate alcohol consumption doesn’t typically result in weight gain over short periods. For women, this means up to one drink per day; for men, up to two. But remember, the size of the glass matters. One drink is equal to 5 ounces of wine, 12 ounces of beer, or 1.5 ounces of distilled spirits. Due to the number of factors involved in alcohol consumption and weight gain, some research disagrees with this conclusion. Ultimately, the safest course of action is to drink wine in moderation.
- Track the calories: While they can be easy to forget, calories from wine (or any other drink) count towards your daily calorie goal. A 5-ounce glass of red wine has about 125 calories, and those calories count toward your daily intake. A larger glass could have 150-200 calories or more, which can quickly add up over time. Noom includes all types of wine in our food database, so you can be very specific about your wine choices and keep tabs on your calorie consumption. When you’re tracking, also consider any additional calories from mixers or add-ins, like wine spritzers or sangria.
- Choose lower-alcohol wine and dry wine: As we noted above, wines with lower alcohol content tend to have fewer calories. Dry wines typically contain less sugar, which can mean fewer calories. Choosing these can help you keep your calorie intake in check.
- Beware of overdoing it: While moderate wine consumption typically doesn’t lead to weight gain, studies show that frequent drinking is linked to it. Wine can interfere with your body’s ability to process nutrients and may encourage unhealthy eating habits, such as overeating or indulging in rich, fatty foods—factors that can hinder weight loss.
- Aim for balance: Your daily habits play a big role in how wine fits into your weight loss plan. If you maintain an active lifestyle and eat a balanced diet, having a glass of wine with dinner is less likely to impact your weight significantly. However, if you’re already eating less nutritious foods or living a sedentary lifestyle, alcohol calories can add up and become more problematic. Focus on staying active and making healthy choices throughout the day so that enjoying wine in moderation won’t derail your goals.
- Keep track of how wine affects you: Remember, your body is unique. Pay attention to how wine affects your other habits. Here’s what to look out for:
- Does it make you snack more?
- Does it make you skip workouts?
- Does it prevent you from working out the next day?
The effects of alcohol can vary greatly depending on the person. Being mindful of how it influences your behavior and habits can help you make more informed choices. By tuning into how you feel, you can find a balance that works for you. With thoughtful choices and a balanced lifestyle, you can raise a glass without raising concerns about your weight.
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Is wine bad for you?
Drinking a moderate amount of wine might not cause weight gain, but whether wine is a healthy choice for you is another question without a clear answer.
The message from the health community is mixed. Moderate wine consumption has been linked to health benefits, mainly due to the presence of resveratrol, an antioxidant that has be linked to improved heart health. Some healthy eating plans, like the Mediterranean Diet, include moderate amounts of red wine.
Other research suggests the connection is overstated. Studies have been inconclusive, and resveratrol’s impact in the quantities found in wine may not be as significant as previously thought. Plus, resveratrol is not exclusive to wine—it’s also found in a variety of other foods, including grapes, blueberries, raspberries, and peanuts. This means you can potentially enjoy the antioxidant benefits of resveratrol without consuming alcohol.
It’s also important to consider the risks. The World Health Organization (WHO) states that no amount of alcohol is completely risk-free, citing links to certain types of cancer and its connection to addiction and accidents.
If you choose to drink, we think moderation and and understanding of how it effects you are crucial. To figure out if your drinking habits are harmful, you need to think about how much you drink, your personal health goals, and how your body responds to alcohol.
Here’s how you can enjoy wine in the healthiest way:
- Stick to the guidelines for moderation: Again, this means no more than one 5-ounce glass of dry wine per day for women, and up to two for men. And remember, you can’t “save up” your glasses and binge drink them all in one day—that defeats the purpose of moderation.
- Make sure to drink plenty of water when you drink: Wine, like any alcoholic beverage, can have a dehydrating effect on your body. It’s a good idea to balance each glass of wine with a glass of water to stay hydrated. Not only will this help mitigate some of alcohol’s dehydrating effects, but it can also help prevent headaches and support your metabolism.
- Take personal sensitivities and health goals into account: Wine affects everyone differently. Some people experience sensitivities, such as headaches from red wine due to tannins or sulfites. For those going through menopause, alcohol may exacerbate symptoms like hot flashes. If wine negatively impacts your health or well-being, taking a break or opting for alternatives that suit your body may be beneficial.
- Think about how it affects you: Alcohol can affect hydration, sleep quality, and energy levels, which can influence overall wellness. While a glass of wine may seem harmless, it’s important to consider how it makes you feel day to day.
- Do not drink and drive: We know you’ve heard it over and over, but it’s worth repeating: If you drink, drink responsibly. Always plan ahead for a safe way to get home, whether it’s using a rideshare service or designating a driver. Prioritize your safety and the safety of others.
Wine can be part of a balanced lifestyle, especially with a mindful approach that considers both enjoyment and health. For some, reducing intake or finding alternatives can be the best choice.
What are some alternatives to wine?
If you’re looking for a refreshing drink without the alcohol, you have plenty of delicious options that can satisfy without sacrificing flavor. Here’s how you can enjoy mindful drinking, explore alternatives, and find the balance that works for you.
- Non-alcoholic wine and spirits: The world of non-alcoholic beverages has come a long way. You can now find non-alcoholic wines, beers, and even crafted spirits that mimic the flavors of their alcoholic counterparts. These options let you enjoy the ritual of having a “drink” without the alcohol—and they’re sometimes lower in calories, too.
- Mocktails with fresh ingredients: Mocktails can be just as fun as cocktails, minus the alcohol. Use fresh ingredients like ginger, berries, and herbs to create flavors that feel sophisticated and satisfying. A simple mix of sparkling water, muddled berries, and a splash of pomegranate juice can be a great alternative when you want something special. Many restaurants and bars now have a mocktail menu to choose from. You can also make your mocktail at home. Check out the Strawberry Mojito in the Noom app, or try this refreshing take. Be aware that some mocktails could be higher in sugar than wine, so choose carefully.
- Sparkling water with a twist: Sparkling water infused with a splash of fresh juice, herbs like mint or basil, or even a slice of citrus can feel just as refreshing as a glass of wine. Try flavor combinations like lime and cucumber or orange and rosemary for a bit of variety. It’s all about finding flavors that you enjoy and that make you feel good.
- Herbal teas and iced infusions: Herbal teas can be a perfect substitute, especially served iced or in a fancy glass. Think calming chamomile, fruity hibiscus, or a refreshing mint blend. You can even experiment with iced teas or add fruit and honey for a naturally sweet taste. Check out the Hibiscus Ginger Ale in the Noom app for a healthy and refreshing infusion.
Finding alternatives doesn’t mean you have to cut all wine out. Whether that means having a glass of wine here and there or choosing non-alcoholic options more often, it’s all about balance. Learning what works for you can allow you to enjoy the things you love—just in a way that aligns with your health goals.
At Noom, we’re big fans of balance over restriction. Wine, for instance, falls into our “orange” food category, which represents foods best enjoyed in moderation. We focus on sustainable habits rather than fad diets or strict rules that force you to give up the things you love. Noom helps you create a balanced, flexible approach, guiding you toward choices that work with your life—not against it. Noom supports you in building a sustainable and satisfying lifestyle.
Wine, weight loss, and health: Can they coexist?
You don’t have to give up your favorite glass of wine to stay on track with your health goals. It’s all about finding the balance that works for you. Since a standard glass of wine contains between 120-130 calories depending on the type (or even as little as 80 calories!), you can easily find something that will fit into your calorie goals.
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As we know, moderation is key. When you’re enjoying a night out or celebrating with friends, you can still relax and enjoy that glass of bubbly, knowing you’ve planned for it. But listen to your body so that you learn what works for you.
If you still want something to drink but don’t want some of the other unpleasant effects of wine (like headaches or poor-quality sleep), there are lots of alternatives that are just as fun and delicious. Whether it’s a creative mocktail or just a glass of seltzer with a squeeze of lemon, you don’t have to sacrifice flavor to meet your health goals.
Your wellness journey is as unique as your taste in wine, which is why a personalized approach can make all the difference. Noom is here to support you with a plan that includes the foods and drinks you love, helping you reach your weight loss goals without feeling restricted. If you’re ready to harmonize your wine appreciation with your health aspirations, give Noom a try. We’re here to help you find your perfect blend of enjoyment and progress, one sip at a time.
