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Alcohol - How much are you drinking?


Three beers, two glasses of wine, a shot of whisky... it can be easy to overindulge in alcohol. But it's not just the headache the next day that you need to worry about - alcohol can also present some pretty tough challenges when it comes to reaching your weight-control goals. After all, "just a couple of beers" can quickly add up to 250 calories or more!

This photo guide gives you some helpful tips for safe drinking. It also shows you how much alcohol is in various alcoholic drinks, as well as how many calories and carbohydrates are lurking ready to attack your waistline.



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10 tips for sensible drinking

Allan Borushek, CalorieKing's leading dietitian and best-selling author, suggests these ten tips for planning ahead when you're going to be drinking alcohol.

  1. Quench your thirst before you begin drinking alcohol by having a few glasses of water.

  2. Have something healthy and filling to eat before you start drinking. Food slows the rate of alcohol absorption. Drinking on an empty stomach may also lessen your resolve to drink and eat sensibly.

  3. Plan how much you are going to drink beforehand and stop when you've reached your limit.

  4. Have a glass of water or diet soft drink between alcoholic drinks. Be prepared and take your own diet soft drink with you to parties and gatherings.

  5. Compare the alcohol content of different drinks and select those with lower content. Look for low-calorie options - mix your drinks with diet soft drinks or choose light beer instead of full-strength beer.

  6. Ask for half shots (15 ml) of spirits, such as whiskey, vodka and gin.

  7. Slow down your rate of drinking. Sculling or drinking quickly is the major cause of illness and death from alcohol poisoning.

  8. Avoid drinking in "rounds" or "shouts" - drink at your own pace.

  9. If you know you're likely to be peer-pressured into drinking more than you want to, prepare a few handy replies in advance. Try "No thanks, I'm driving" or "Sorry but I don't drink alcohol" or "I can't, I'm taking a medication that interacts with alcohol".

  10. Have a couple of glasses of water before you go to bed.

Full-strength and mid-strength beer

831_article_beer.jpg

Full-strength beer

  Cals kJ Carbs (g) Alcohol (g)
200 ml glass 75 320 5 8
285 ml glass (middie) 105 440 7 11
375 ml stubbie 140 590 9 15
530 ml pint 200 840 13 21
800 ml bottle 300 1280 20 32

 

Mid-strength beer

  Cals kJ Carbs (g) Alcohol (g)
200 ml glass 55 230 4 5.5
285 ml glass (middie) 80 330 7 7
375 ml stubbie 103 430 8 10
530 ml pint 145 610 12 14

Note: Beer has no fat.


Premium and imported beers

 

831_article_imported_beers.jpg

 

  Cals kJ Carbs (g) Alcohol (g)

Heineken, 5%, 330 ml

130 545 10 13

Steinlager, 5%, 330 ml

130 545 10 13

Stella Artois, 5%, 330 ml

144 600 13 13

Toohey's Extra Dry, 5%, 345 ml

145 605 10 15

Crown Lager, 4.9%, 375 ml

150 630 11 15

Note: Beer has no fat.


Alcoholic cider

 

831_cider_2.jpg

 

  Cals kJ Carbs (g) Alcohol (g)

Strongbow Dry, 5%, 375 ml

145 605 10 15

Strongbow Original, 5%, 375 ml

190 800 17 15

Strongbow Sweet, 5%, 375 ml

220 920 29 15

Note: Cider has no fat.


White and red wine (average)

831_article_wine.jpg

 

  Cals kJ Carbs (g) Alcohol (g)

Small serve, 100 ml

75 315 1 10

Medium serve, 150 ml

115 475 2 15

1/2 Bottle, 375 ml

280 1170 7 35

1 Bottle, 750 ml

560 2340 14 70

Note: Wine has no fat.


Champagne and sparkling wine

831_article_champagne.jpg

 

  Cals kJ Carbs (g) Alcohol (g)

Champagne - 1 glass, 120ml

85 355 2 11

Sparkling wine - 1 glass, 120ml

120 500 14 9

Note: Champagne and sparking wine have no fat.


Dark Spirits, Scotch / Whiskey / Rum

831_article_dark_spirit_shots.jpg

 

  Cals kJ Alcohol (g)

30ml, 1 shot

66 280 10

60ml, 2 shots

130 550 19

700 ml bottle

1540 6450 220

Note: Spirits have no carbohydrates or fat.


White Spirits, Vodka/Gin

 

831_article_whitespirits.jpg

 

  Cals kJ Alcohol (g)

30ml, 1 shot

63 265 9

60ml, 2 shots

126 530 18

700 ml bottle

1470 6140 210

Note: Spirits have no carbohydrates or fat.


Alcoholic pre-mixed cocktails (bottles)

831_article_premix_soda_bottles.jpg

 

  Cals kJ Carbs (g) Alcohol (g)

Skyy Vodka, Lime & Soda, 4.8%, 275ml

150 630 19 11

Bacardi Breezer, 5.6%, 275ml

160 670 19 12

Vodka Mudshake, 4%, 270ml

200 835 28 11

Archers, Schnapps, 5%, 275ml

200 835 28 11
Archers Schnapps Spri (lemon) (less Sugar), 5%, 275 ml 150 635 14 12

Cointreau, Lime & Soda, 5%, 300ml

200 840 29 12

Illusion (Midori), 5%, 275ml

200 840 30 11

Vodka Cruiser, 5%, 330ml

210 880 30 13

Smirnoff Ice (Red), 5%, 335ml

210 880 30 13

Smirnoff Ice (Black), 7%, 335ml

230 960 26 18

Ruski (Lemon), 5%, 300ml

220 920 34 12

Note: These drinks contain no fat.


Alcoholic pre-mixed cocktails (bottles), 5-9% alcohol

 

831_article_new_mixes.jpg

 

  Cals kJ Carbs (g) Alcohol (g)

Malibu Chill, 5%, 275 ml

185 775 27 11

Canadian Club, 5%, 330 ml

195 815 26 13

Woody Blue, 6%, 275 ml

205 860 28 13

Wild Turkey & Dry, 8.4%, 340 ml

270 1130 27 23

Note: These drinks contain no fat.


Alcoholic pre-mixed cocktails (cans)

831_article_cans_mixers.jpg

 

  Cals kJ Carbs (g) Alcohol (g)

Southern Comfort & Cola, 5%, 375ml

250 1050 36 15

UDL Vodka & Lime, 5%, 375ml

255 1045 37 15

Jim Beam & Cola, 5.5%, 375ml

265 1110 36 17

Bundaberg Rum & Cola, 6%, 375ml

275 1150 37 18

Jack Daniel's & Cola, 7%, 375ml

280 1170 33 21

Woodstock Bourbon & Cola, 5%, 440ml

295 1230 42 18

Note: These drinks contain no fat.

 

 


Popular mixed drinks (180 ml)

831_article_gin.jpg

 

  Cals kJ Carbs (g) Alcohol (g)

Gin & Tonic

110 460 10 10

Midori & Lemonade

110 460 10 10

Scotch/Bourbon/Rum & Coke

120 500 12 10

Kaluha & Milk

170 710 16 7

Cocktails (140 ml)

Cals kJ Carbs
(g)
Alcohol
(g)

Margarita

110 460 11 15

Cosmopolitan

150 630 11 15

Daiquiri

180 750 10 20

Pina Colada

210 880 13 15

Shooters, 1 shot (30 ml)

 

831_article_shot.jpg

 

  Cals kJ Carbs (g) Alcohol (g)

Blood Bath

80 335 6 8

Wet Dream

90 375 10 7

B 52

100 420 16 5

Flaming Lamborghini

100 420 7 10

Pre-mixed minis

831_baileys_minis_resized.jpg

 

  Cals kJ Carbs (g) Alcohol (g)

Baileys Minis, 17%, 70 ml

220 920 11 10

Baileys Glide, 4%, 200 ml

210 880 30 7

Kahlua and Milk, 5.5%, 200 ml

275 1150 20 9

Liqueurs, single shot (30 ml)

831_article_creamy_liquers.jpg

 

  Cals kJ Carbs (g) Alcohol (g)

Marsala, 18%

75 315 10 5

Frangelico, 24%

80 335 9 6
Midori Melon, 21% 80 335 9 6
Kahlua, 27% 90 380 10 7
Tia Maria, 32% 90 375 9 8
Baileys Irish Cream, 17% (with 5g of fat) 95 400 5 4

Cointreau, 40%

100 420 7 10
Southern Comfort, 50% 120 500 9 12

Non-alcoholic drinks, 250ml glass

831_article_soft_drink.jpg

 

  Cals kJ Carbs (g)

Dry ginger ale

75 310 19

Coke

154 645 38
Diet Coke 1 5 0
Orange Juice 95 400 23
Lemonade 105 440 26
Lemon Lime & Bitters 108 450 27

Schweppes Lemon

53 220 13
Lemon Squash 115 480 29
Bitter Lemon 132 550 33
Red Bull, 250 ml can 120 500 30

Note: Don't forget that non-alcoholic drinks such as soft drinks, fruit juices and energy drinks do have calories, so if you are watching your weight then choose water, unflavoured sparkling mineral water or low joule drinks.


What is a standard drink?

A simple way to keep control of your alcohol intake is to track the number of standard drinks you consume. In Australia, the labels of packaged alcoholic drinks must state the number of standard drinks per container. 1 standard drink is 10g alcohol content.

Standard Drink Guide
  Number of standard drinks
Full strength beer (4.9%) - 285 ml glass

1.1

Mid strength beer (3.5%) - 375 ml can

1

Light beer (2.7%) - 375 ml can

0.8

Wine (12.5%) - 150 ml glass

1.5

Port/Sherry (20%) - 60 ml glass

1

Spirits (40%) - 30 ml shot

1

Pre-mixed Spirits (5%) - 300 ml bottle

1.2


How much alcohol is too much?

Low-risk drinking is currently defined by the Australian Government Department of Health and Ageing as:

  • Men - Up to 4 standard drinks (40g alcohol) per day on average, and no more than 6 standard drinks on any one day 
  • Women - Up to 2 standard drinks (20g alcohol) per day on average, and no more than 4 standard drinks on any one day 
  • Everyone should have 1 or 2 alcohol-free days per week

You cannot "save" daily drinks for one occasion. Binge drinking is particularly harmful. Males should not exceed 6 drinks in one session, or 4 drinks in one session for females.


When not to drink

It is not advisable to drink at all if you:

  • Are pregnant or trying to conceive
  • Are taking drugs or medication (unless approved by your doctor or pharmacist)
  • Have a condition such as liver or heart disease
  • Are planning to drive, operate machinery, swim or play sport

Adolescents are more prone to alcohol's ill-affects, due to their lower body weight, smaller livers and lesser capacity to metabolise alcohol.

For some people safe drinking will mean no alcohol at all. Even one drink may impair driving skills, particularly if you are tired. 


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Last updated: July 27th, 2006

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