Don’t be fooled into thinking a handful of mint, a squeeze of lime or a fruity garnish makes your favourite cocktail a healthier option.
Add in sugary syrups, liqueurs, fruit juices, or cream and the calorie and sugar content of a single glass can quickly soar.
Some cocktails can contain almost an entire day’s recommended maximum of 30g of free sugars – or even exceed it. And then there’s the alcohol content.
Most popular drinks contain between two to three units, meaning you could, theoretically, have between five and seven in a week and still be within the Government’s recommended weekly limit.
However, experts say that even small amounts of regular alcohol could be detrimental to long-term health, and many don’t realise that the toxin is nearly twice as calorific as sugar.
It means even ‘healthier’ cocktails that are low in sweet flavourings but strong in booze could in fact pack in roughly the same calories as a McDonald’s hamburger.
So, if you’re going to indulge, are some cocktails a better choice than others? Here, nutritionist Natalie Rouse reveals the most sensible options.
Don’t be fooled into thinking a handful of mint, a squeeze of lime or a fruity garnish makes your favourite cocktail a healthier option
Pornstar Martini
Per glass: 250 calories, 18g sugar, 1.5-2 units of alcohol
Ms Rouse flags that one of Britain’s fashionable cocktails is also one of the sweetest on the list, packing in four and a half teaspoons of sugar in a single glass.
Usually combining vanilla vodka with passion fruit liqueur or syrup, fruit and a separate shot of prosecco, the Pornstar martini can contain several sources of sugar and alcohol.
Although passion fruit itself contains nutrients, the amount in a cocktail is unlikely to be enough to make a meaningful nutritional difference, adds Ms Rouse.
You could make it slightly healthier by asking for less vanilla syrup and liqueur and more fresh passion fruit, however.
Verdict: 2/5
Long Island Iced Tea
Per glass: 400 calories, 28g sugar, 2.5-3 units of alcohol
Don’t expect much tea in this notoriously potent cocktail.
A typical Long Island Iced Tea combines vodka, rum, gin and tequila with triple sec before being topped up with cola or another mixer.
The mixer brings the sugar count to a whopping seven teaspoons, and virtually all of your recommended intake.
Then there’s the sheer amount of booze potentially packed into a single glass, which takes the calorie count to that of a packet of McDonald’s large fries.
‘The Long Island Iced Tea would be my least healthy choice from this list,’ says Ms Rouse.
‘You’re getting several different spirits in one drink, followed by additional sugar from the mixer.
Recipes and serving sizes vary considerably, but some versions can contain a the same alcohol as two and a half glasses of wine.
Verdict: 1/5
Piña Colada
Per glass: 350 calories, 30g sugar, 1.5-2 units of alcohol
Pineapple might make up the majority of this rum cocktail but a Piña Colada can contain more calories than some desserts thanks to the coconut cream and sugary pineapple juice.
In fact, there’s more calories and sugar here than you’ll find in a hefty scoop of Ben and Jerry’s ice cream.
‘Drinking pineapple juice isn’t nutritionally equivalent to eating the whole fruit because much of the fibre, which is beneficial for bowel health, is removed via the liquidation process,’ says Ms Rouse.
However, fruit juice can still provide vitamins and minerals and is preferable to simply adding sugar, she adds.
Verdict: 1/5
Espresso Martini
Per glass: 220 calories, 14g sugar, 1.5-2 units of alcohol, 60-80 mg caffeine
It tastes predominantly of coffee but this cocktail, made with vodka and coffee liqueur, can be surprisingly deceptive.
The espresso isn’t the problem – as there’s virtually the same caffeine here as a standard cup of instant – explains Ms Rouse.
‘But look to the liqueur and added sugar syrup,’ says Ms Rouse, which can significantly increase both calories and sugar.’
However, compared to many of the other drinks, this isn’t the most calorific or sugar-laden. It contains about half as much as you’ll find in a regular hot chocolate, for instance.
Verdict: 2.5/5
Margarita
Per glass: 200 calories, 15g sugar, 1.5-2 units of alcohol
Tequila, fresh lime – surely a relatively virtuous option? Not necessarily.
A classic Margarita combines tequila, triple sec and lime but commercial versions may also contain sweet-and-sour mix, syrup or cordial – which can push the sugar content to equal that of three chocolate digestive biscuits.
Ms Rouse says forget claims that tequila is somehow healthier than other spirits.
‘If you’re comparing similar quantities of spirits at a similar alcohol strength, the amount of alcohol consumed is much more important than any other detail about the ingredients.’
Still, in terms of calories, its ranking sits somewhere roughly in the middle.
Verdict: 2.5/5
Mojito
Per glass: 175 calories, 12.5g sugar, 1.5-2 units of alcohol
Few cocktails look healthier than a Mojito, packed with fresh mint and lime and topped with soda water.
‘The mint and lime do provide some vitamins and antioxidants,’ says Ms Rouse.
”But we’re talking about relatively small quantities.’
The rum cocktail contains a below average sugar count, compared to its competitors. In fact, it’s got about half the sweet stuff of a Pina Colada or Long Island Ice Tea, and even slightly less than a small glass of Apple and Mango juice.
It’s also a relatively low calorie option, as the energy comes mostly from the alcohol.
Verdict: 3/5
A summery Aperol Spritz contains 10g sugar in a single glass
Aperol Spritz
Per glass: 170 calories, 10g sugar, 1-1.5 units of alcohol
Light, fizzy and refreshing, an Aperol Spritz performs relatively well compared with the heavier cocktails.
Made from Aperol, prosecco and soda water, it avoids cream and usually doesn’t contain large quantities of fruit juice or additional syrup.
‘Aperol itself is a sweet liqueur, meaning the cocktail can contain more sugar than its light taste might suggest,’ warns Ms Rouse.
Still, there’s only 30 per cent of the sugar in a Pina Colada here, and less than half the calories. In fact, it’s about as calorific as a medium-size latte so, if you ditched your morning coffee, there’d be little difference to your daily total.
Verdict: 3.5/5
Bloody Mary
One hundred and fifty calories, 5g sugar, 1-1.5 units of alcohol, 2.5-3g salt
The brunch favourite comes out top thanks partly to an ingredient few other cocktails can boast in meaningful quantities.
A traditional Bloody Mary combines vodka with tomato and lemon juice, Worcestershire sauce and spices.
Unlike the token piece of fruit or herb found in many cocktails, the quantity of tomato juice can provide genuine nutritional value, including vitamin C, potassium and the antioxidant lycopene.
It also typically avoids the large amounts of liqueur, syrup and sugary mixers found in many rivals.
‘Of the list of cocktails provided, the Bloody Mary is probably the better choice from a nutritional perspective,’ says Ms Rouse.
But don’t mistake that for permission to count it as one of your five-a-day. Bloody Marys are surprisingly high in salt thanks to Worcestershire sauce, celery salt and seasoning.
One glass totals around half of your recommended daily limit of six grams which, if enjoyed regularly, could raise blood pressure.
Those with high blood pressure should go easy on the Worcestershire sauce and salt and use plenty of fresh tomato and lemon juice, Ms Rouse adds.
Verdict: 4/5
