Is beer healthy? Here’s what you need to know

What you’ll learn:   

• Beer’s calorie, carb, and alcohol content vary widely by type, so choosing lighter options can help you enjoy it while staying mindful of your health goals.
• While beer contains trace amounts of nutrients like B vitamins and polyphenols, these levels are minimal and don’t outweigh the importance of a nutrient-dense diet.
• Drinking beer in moderation—alongside healthy habits like balanced meals and hydration—can allow you to enjoy it without negatively impacting your overall well-being.

When it comes to enjoying beer as part of a healthy diet, it’s not just about how much you drink—it’s also about what kind you choose. Calories, carbs, and alcohol content vary significantly by type. Light beers tend to be lower in both, while darker or higher-alcohol beers often pack more.

Nutritionally, beer offers slightly more value than some other alcoholic beverages, with trace amounts of B vitamins from yeast and polyphenols from hops. Some styles may contain more nutrients than others, but overall, these amounts are minimal. No beer provides enough nutritional benefits to outweigh those of whole, nutrient-dense foods. And like any alcoholic drink, excessive consumption can contribute to weight gain, liver damage, and an increased risk of chronic disease. That doesn’t mean you have to avoid it altogether—moderation is key.

At Noom, we believe in empowering you to make informed choices that align with your health goals while still enjoying what you love. By keeping an eye on portion sizes and being mindful of your intake, you can enjoy beer in a way that fits your lifestyle. Keep reading to learn how to make smarter choices while still savoring your favorite brew.

Is beer healthy? Nutrients in beer

Beer isn’t a health food, but it does contain small amounts of nutrients from its core ingredients—grains, yeast, malt, and hops. The grains provide trace minerals, while yeast contributes B vitamins like niacin and folate. Darker and more complex beer styles may offer slightly higher levels of antioxidants and nutrients, such as silica from barley husks or polyphenols from hops.

While beer has more nutrients than some other alcoholic beverages, the amounts are minimal. Any potential benefits come down to moderation—up to one drink per day for women and up to two for men, with a standard serving being 12 ounces. Keeping your intake in check allows you to enjoy your beer while minimizing health risks. Let’s look at the nutrient profile of a standard lager: 

 A 12-ounce serving contains about:

• Calories: 153 calories 
• Protein: 1.78 g
• Carbohydrates: 12.6 g 
• Fat: 0 g

Lager also provides trace amounts of essential vitamins and minerals, including:

• Magnesium: 21 mg (5% of the RDA*) – Supports muscle and nerve function.
• Potassium: 96 mg (2% of the RDA) – Helps maintain fluid balance while also supporting muscle and nerve function.
• Phosphorus: 49 mg (4% of the RDA) – Important for healthy bones and energy production.
• Niacin (Vitamin B3): 1.78 mg (11% of the RDA) – Plays a role in energy metabolism by converting food into energy.
• Folate: 21 µg (6% of the RDA) – Essential for cell production and DNA synthesis.
• Choline: 36 mg (6% of the RDA) – Supports brain health and liver function.

Enjoying a beer now and then? No problem! The key is being mindful of portion sizes and what’s in your glass so you can sip while staying on track with your health goals. With Noom, you’ll get personalized tools and insights to help you make choices that fit your lifestyle, which can include beer on occasion.

* *Recommended dietary allowance (RDA) is defined as the average daily amount of nutrients that are needed to meet the requirements of nearly all healthy people in a specific group.

What influences the nutritional content of beer? 

The nutritional content of beer is primarily influenced by its style, which has a greater impact on its calorie and nutrient profile than production methods. Again, these are present in trace amounts and should not be considered a significant source of nutrition. (And there’s no reason to start drinking beer just for the nutrients!)

The style is defined by the choice and proportions of ingredients—such as malt, hops, and yeast—as well as any additional flavorings. Alcohol content, residual sugar, and nutrient levels vary significantly between styles. For example, a light lager, with its lower alcohol and sugar content, tends to be lower in calories, while a stout, brewed with roasted malts, is richer and more calorie-dense.

Production methods, including fermentation, filtration, and barrel aging, also shape the final product and its contents. For instance, lagers undergo cold fermentation, which results in a cleaner, crisper flavor and typically fewer residual sugars than ales fermented at warmer temperatures.

Nutritionally, darker beers like stouts may offer small amounts of additional nutrients due to their malt content. Stouts brewed with roasted malts can contain trace amounts of iron and B vitamins, like niacin and riboflavin, which come from the grains and yeast. Fermentation also contributes to the nutrient profile by producing small amounts of probiotics in unfiltered beers. Most filtered and pasteurized beers have significantly reduced nutrient content, as these processes remove yeast and other beneficial compounds.

Here’s a closer look at common beer styles and their nutritional profiles:

Non-alcoholic and low-ABV beers

Non-alcoholic and low-ABV beers are lower in alcohol, and some are fortified with vitamins like B12. Be aware that some of these beers could be higher in calories and carbohydrates than standard beer.

• Calories: 50-100 per 12 ounces
• Carbs: 10-20 g (varies)
• Avg. ABV: <0.5% (non-alcoholic) or 1-2% (low-ABV)
• Examples: Athletic Brewing Co. Run Wild IPA, Heineken 0.0

Light beers

Light beers are lower in calories and carbs due to reduced alcohol and sugar content.

• Calories: 100 per 12 ounces
• Carbs: 5-7 g
• Avg. ABV: 3.5-4.2%
• Examples: Michelob Ultra, Coors Light, Amstel Light

Lagers and pilsners

Light and crisp beers with similar profiles, such as lagers and pilsners, contain trace vitamins like niacin and folate and small amounts of magnesium and phosphorus.

• Calories: 150 per 12 ounces
• Carbs: 12 g
• Avg. ABV: 4-5%
• Examples: Budweiser, Heineken

Sours and farmhouse ales

These slightly lower-calorie beers may contain probiotics in unpasteurized versions.

• Calories: 150-180 per 12 ounces
• Carbs: 10-15 g
• Avg. ABV: 4-6%
• Examples: Rodenbach Classic, Saison Dupont

Stouts and porters

These beers tend to have more residual sugars, making them higher in calories. They may also contain trace amounts of iron and antioxidants from roasted malts.

• Calories: 180-220 per 12 ounces
• Carbs: 18-22 g
• Avg. ABV: 4.5-6.5%
• Examples: Guinness Stout, Founders Porter

IPAs (India pale ales)

IPAs are higher in calories and carbs due to elevated alcohol content and are often richer in polyphenols.

• Calories: 200-240 per 12 ounces
• Carbs: 15-20 g
• Avg. ABV: 6-7%
• Examples: Sierra Nevada Torpedo, Lagunitas IPA

Belgian ales (dubbel, tripel, quadrupel)

Belgian ales are high in calories due to added sugars and alcohol. They often feature complex flavors with fruity and spicy notes.

• Calories: 220-300 per 12 ounces
• Carbs: 20-30 g
• Avg. ABV: 7-12%
• Examples: Chimay Red (Dubbel), Westmalle Tripel

Barrel-aged beers

Barrel-aged beers have high alcohol content and residual sugars, with compounds from wood barrels that may contribute antioxidants.

• Calories: 250-300+ per 12 ounces
• Carbs: 20-30+ g
• Avg. ABV: 8-14%
• Examples: Goose Island Bourbon County Stout, Firestone Walker Parabola

Will beer make you gain weight?

Studies on beer and weight gain reveal mixed findings. Some research suggests that drinking more than 16 ounces (about a pint) of beer daily might be linked to belly fat, especially in men. But when people drank less than that, the effects on weight gain and abdominal fat weren’t as clear. One study did find that beer consumption was associated with weight gain in men, but the results for women weren’t as straightforward.

A review of multiple studies also suggests that people who increase their alcohol intake over time are more likely to gain weight. Men, in particular, seem more prone to gaining belly fat (sometimes called “beer belly”) due to both higher alcohol consumption and the way hormones influence fat storage. One study found that men who drank more than 21 drinks per week had significantly higher BMIs and larger waists compared to light drinkers or non-drinkers. 

What to know? While an occasional beer probably won’t make much of a difference, frequent heavy drinking does increase the risk of weight gain, especially over time. 

The review also pointed out that men who drank more beer tended to have other habits that could contribute to weight gain—like binge drinking, poor sleep, low physical activity, and unhealthy eating. With so many factors at play, it’s tough to pin weight gain solely on beer, but drinking habits can definitely play a role.

Can beer be part of a balanced diet?

You can still enjoy beer while keeping an eye on your health. When sipped responsibly, beer can have a place in your overall eating plan without throwing your goals off track. But, you need to take into account that alcohol overall can lead to dependency. While we at Noom believe that alcohol can be part of a healthy diet in moderation, the World Health Organization’s (WHO) stance is that no amount of alcohol is entirely risk-free. The U.S. Surgeon General has also warned that alcohol increases the risk of certain cancers. 

To enjoy beer mindfully as part of a balanced lifestyle, consider the following tips:

• Know your limits: Health authorities recommend up to two standard drinks per day for males and one for females. For beer, that is 12 ounces. Understanding these guidelines helps you make choices that support your overall health.
• Choose lighter options: Opt for lower-calorie or light beers to help manage your calorie and alcohol intake.
• Practice the water strategy: Alternating between beer and water keeps you hydrated and naturally slows down your alcohol consumption. This simple habit can enhance your drinking experience while supporting your body’s needs.

• Set personal intentions: Before social events, decide on your drink limit. This proactive approach empowers you to enjoy yourself while aligning with your health goals.
• Plan your meals wisely: If you plan to have a beer, consider how it fits into your overall eating plan for the day. Eating while drinking can help moderate alcohol’s effects on your body, so aim for a balanced approach rather and don’t skip meals.

Including beer in a healthy diet is all about moderation and mindful choices. If you’re looking for personalized strategies to make beer a part of your balanced lifestyle, Noom can help you create a plan that works for you.

What are the health risks of drinking beer?

Enjoying an occasional beer isn’t likely a problem, but drinking too much or too often can have serious health consequences. Understanding the risks can help you make informed choices that support your health and lifestyle.

Immediate effects of drinking too much beer

According to the National Institute on Alcohol Abuse and Alcoholism (NIAAA), overindulging in beer, even occasionally, can have short-term consequences, such as:

• Impaired judgment: Drinking too much can cloud decision-making, leading to risky behaviors
• Slower reactions: Alcohol reduces coordination and reaction time, increasing the risk of falls, injuries, or accidents.
• Sleep disruption: While a beer might make you feel drowsy, it can interfere with the quality of your sleep, leaving you less refreshed.

Long-term health risks of drinking too much beer

The NIAAA also stresses that excessive or frequent beer consumption can lead to serious and lasting health issues, including:

• Weakened immune system: Heavy drinking can make it harder for your body to fight off illnesses, leaving you more prone to infections.
• Weight gain: Beer is calorie-dense, and frequent or excessive drinking, combined with unhealthy lifestyle habits, can contribute to weight gain.
• Liver damage: Regular heavy drinking can harm your liver, potentially leading to conditions like fatty liver disease or cirrhosis.
• Increased risk of chronic diseases: Excessive beer consumption is linked to higher risks of heart disease, certain cancers, and other long-term health issues.

Signs of alcohol dependency

One of the more subtle dangers of regular beer consumption is the potential for dependency. Alcohol use can gradually shift from a social habit to a necessity, leading to several concerning signs of dependency, including:

• Tolerance: Needing more beer to feel the same effects.
• Withdrawal symptoms: Feeling irritable or anxious when not drinking.
• Neglected responsibilities: Missing commitments or struggling to meet obligations due to drinking.

If you notice you’re drinking more frequently than intended, it’s important to get help. Reach out to support groups or healthcare professionals for guidance. Organizations like Alcoholics Anonymous (AA) and the Substance Abuse and Mental Health Services Administration (SAMHSA) offer valuable resources and support.

How beer can fit into a healthy lifestyle

Enjoying beer doesn’t have to mean abandoning your health goals. With mindful choices, beer can be part of a balanced lifestyle. Start by setting personal limits and enjoy beer in moderation. Opt for lower-calorie brews when possible, and drink water to stay hydrated and pace yourself.

When planning to enjoy a beer, plan ahead to incorporate it into your eating plan for the day. Balance it out with nutrient-rich foods. Remember, it’s not just about what you consume—it’s about maintaining overall balance and making choices that align with your health journey.

At Noom, we’re here to help you create a personalized approach to wellness that includes the things you love—yes, even your favorite brew. Together, we’ll work on strategies that fit seamlessly into your life while supporting your goals. Let Noom guide you on your path to a healthier, happier lifestyle. Cheers to mindful choices and a balanced approach!