In this guide, we’ll expose the most caloric, carb-heavy drinks you’ll encounter at bars and restaurants. More importantly, we’ll explain why these drinks are so bad for your diet and suggest better alternatives that won’t leave you feeling deprived.
The Science of High-Calorie Cocktails
Before we dive into specific drinks, let’s understand what makes certain cocktails so caloric. The calories in cocktails come from three sources:
1. Alcohol
Alcohol contains 7 calories per gram—nearly twice as much as protein or carbohydrates (4 cal/g) and approaching fat (9 cal/g). A standard 1.5 oz shot of 80-proof liquor contains about 97 calories from alcohol alone. Strong cocktails with multiple shots can easily hit 200+ calories just from booze.
2. Sugar and Mixers
This is where most “bad” cocktails go wrong. Simple syrup, fruit juices, cream, and sweetened mixers can add 200-400 calories on top of the alcohol. A margarita mix contains about 110 calories per 4 oz serving—and most margaritas use 4-8 oz.
3. Cream and Fats
Cream-based cocktails (White Russians, Mudslides, Brandy Alexanders) add fat calories on top of alcohol and sugar. Heavy cream contains about 50 calories per tablespoon; a cream cocktail might use 2-4 oz.
The Dangerous Combination
The worst cocktails combine all three factors: multiple shots of alcohol, sweetened mixers or juice, AND cream or other fats. A single drink can approach 800-1000 calories—nearly half a day’s intake for many people.
The Hall of Shame: Worst Drinks for Your Diet
1. Piña Colada
| Calories | 500-700 |
| Carbs | 60-85g |
| Sugar | 55-80g |
The piña colada is the undisputed heavyweight champion of diet-destroying drinks. The combination of rum, cream of coconut, and pineapple juice creates a tropical calorie bomb. A standard 12 oz piña colada can contain more calories than a McDonald’s Big Mac and more sugar than three glazed donuts.
What makes it so bad: Cream of coconut (not coconut milk) is extremely high in sugar and saturated fat. Pineapple juice adds more sugar. The sweetness masks the alcohol, making it easy to drink multiple servings.
Better alternative: A rum and diet coconut water with a splash of pineapple juice (~100 calories, ~5g carbs).
2. Long Island Iced Tea
| Calories | 350-500 |
| Carbs | 30-45g |
| Sugar | 25-40g |
| Alcohol | ~3-4 standard drinks |
The Long Island combines five different spirits (vodka, gin, rum, tequila, triple sec) with sour mix and cola. It’s essentially designed to get you drunk fast while tasting like iced tea. One drink can equal 3-4 standard alcoholic beverages.
What makes it so bad: Multiple shots of alcohol plus sweet-and-sour mix plus cola creates a triple threat of calories, carbs, and intoxication.
Better alternative: If you want the buzz, have a vodka soda followed by a second one. You’ll consume fewer calories and have more control over your intake.
3. Frozen Margarita
| Calories | 400-700 |
| Carbs | 50-80g |
| Sugar | 45-75g |
Frozen margaritas from restaurant machines are dramatically worse than their on-the-rocks counterparts. The frozen mix contains massive amounts of added sugar, and the larger serving sizes (often 16-24 oz) multiply the damage.
What makes it so bad: Commercial margarita mixes are sugar syrup with lime flavoring. The frozen texture hides the sweetness, and the large vessels encourage overconsumption.
Better alternative: A classic margarita on the rocks made with fresh lime juice, tequila, and a small amount of agave (~180 calories, 8-10g carbs). Or better yet, Ranch Water (~135 calories, 2g carbs).
4. Mudslide
| Calories | 550-820 |
| Carbs | 55-80g |
| Sugar | 50-75g |
The Mudslide—vodka, coffee liqueur, Irish cream, and ice cream—is basically an alcoholic milkshake. It’s dessert masquerading as a cocktail, and it should be treated accordingly.
What makes it so bad: Kahlua alone has 15g carbs per shot. Add Baileys (11g carbs per shot), vodka, AND ice cream, and you’ve created a 600+ calorie monster.
Better alternative: An espresso martini made with vodka, espresso, and a small amount of simple syrup (~170 calories, 8g carbs). Or cold brew coffee with a shot of vodka and sugar-free vanilla syrup (~100 calories, 0g carbs).
5. Mai Tai
| Calories | 300-450 |
| Carbs | 30-45g |
| Sugar | 25-40g |
This tiki classic combines rum (often two types), orange curaçao, orgeat syrup, and lime juice. Modern versions often add fruit juices and extra sweeteners, pushing calories even higher.
What makes it so bad: Orgeat (almond syrup) and curaçao add significant sugar on top of multiple spirits. Tiki drinks in general are sugar bombs.
Better alternative: Dark rum and diet ginger ale with lime (~100 calories, 0g carbs).
6. White Russian
| Calories | 350-500 |
| Carbs | 20-30g |
| Sugar | 18-25g |
Made famous by “The Big Lebowski,” the White Russian combines vodka, Kahlua, and heavy cream. It’s smoother and more drinkable than it should be, which makes it dangerous.
What makes it so bad: Kahlua contributes about 150 calories and 22g carbs per 1.5 oz shot. Heavy cream adds fat calories. The smooth, creamy texture goes down easy.
Better alternative: Vodka with cold brew coffee and a splash of half-and-half (~120 calories, 1g carb).
7. Strawberry Daiquiri
| Calories | 350-500 |
| Carbs | 45-65g |
| Sugar | 40-60g |
The frozen strawberry daiquiri, like its margarita cousin, relies on sugar-laden commercial mixes. A classic daiquiri (rum, lime, simple syrup) is actually quite reasonable; it’s the frozen, flavored versions that destroy diets.
What makes it so bad: Strawberry daiquiri mix is essentially strawberry-flavored sugar syrup. The frozen, slushy texture encourages large serving sizes.
Better alternative: A classic daiquiri with rum, fresh lime, and minimal simple syrup (~180 calories, 6g carbs). Or muddle fresh strawberries with rum, lime, and a touch of stevia for a low-carb version.
8. Amaretto Sour
| Calories | 275-350 |
| Carbs | 35-45g |
| Sugar | 30-40g |
Amaretto is one of the highest-carb spirits at about 17g per shot. Combined with sweet-and-sour mix, you’re looking at a significant sugar bomb.
What makes it so bad: Amaretto itself is very high in sugar (it’s an almond liqueur sweetened with sugar). Adding sour mix doubles down on the sweetness.
Better alternative: A whiskey sour made with bourbon, fresh lemon juice, and a small amount of simple syrup (~180 calories, 8g carbs). Skip the amaretto entirely.
9. Eggnog (Spiked)
| Calories | 400-600 |
| Carbs | 25-40g |
| Sugar | 20-35g |
Holiday eggnog with rum or bourbon is a seasonal diet disaster. Commercial eggnog is already high in calories from cream, sugar, and eggs; adding alcohol pushes it over the top.
What makes it so bad: Base eggnog contains cream, eggs, and sugar. Most recipes call for generous pours of spirits. A single cup can exceed 500 calories.
Better alternative: Make your own lighter eggnog with low-fat milk, egg whites, and sugar-free sweetener—or just have a bourbon neat.
10. Sangria
| Calories | 200-350 |
| Carbs | 25-40g |
| Sugar | 20-35g |
Sangria seems innocent—it’s mostly wine with fruit, right? But most sangria recipes add brandy, triple sec, sugar, and fruit juice. A pitcher at a restaurant might contain as much sugar as a liter of soda.
What makes it so bad: Added brandy, liqueurs, juice, and sugar transform relatively diet-friendly wine into a sugar bomb. Restaurant portions are often generous.
Better alternative: A glass of dry red wine with soda water (a “tinto de verano” or wine spritzer) at around 100-120 calories and 3-4g carbs.
Restaurant and Bar Red Flags
Beyond specific drinks, watch for these warning signs that indicate a high-calorie cocktail:
Menu Language Red Flags
- “Frozen” or “Blended” – Almost always means commercial mix with added sugar
- “Creamy” or “Cream-based” – Heavy cream or ice cream involved
- “Tropical” – Code for fruit juice and coconut cream
- “Signature Punch” – Multiple spirits and sweetened mixers
- “Giant” or “Fishbowl” – Extreme portions multiplying the damage
- Served in novelty glassware – Often indicates oversized portions
Ingredient Red Flags
- Multiple liqueurs – Each adds sugar and calories
- Fruit juice (not fresh-squeezed) – Commercial juice = added sugar
- Cream of coconut – Different from coconut milk, very high in sugar
- “Sour mix” or “Sweet and sour” – Pure sugar syrup with lime flavoring
- Grenadine – Pomegranate-flavored sugar syrup
- Blue curaçao – Orange-flavored sugar syrup with food coloring
Ordering Strategies
- Ask about ingredients – Don’t be shy about asking what’s in a cocktail
- Request modifications – “Can you make that with less simple syrup?” or “Can you use diet instead?”
- Stick to classics – Martini, Manhattan, Old Fashioned, Vodka Soda—these have known profiles
- Specify “no juice” – Ask for fresh lime/lemon instead of juice-based mixers
- Choose rocks over frozen – On-the-rocks versions are almost always lower-calorie than frozen
The Hidden Calories in “Healthy” Drinks
Some drinks have healthy reputations that are completely undeserved:
Kombucha Cocktails
Kombucha itself has 6-14g of sugar per bottle, and “hard kombucha” or kombucha cocktails can have even more. The probiotic benefits don’t offset the sugar content.
Juice-Based “Health” Cocktails
Green juice, beet juice, or acai cocktails might sound healthy, but juice (even vegetable juice) contains significant sugars. A vodka-beet juice cocktail isn’t much better than a vodka-cranberry.
Coconut Water Cocktails
Coconut water has 6g of sugar per 8 oz. Better than coconut cream, but not calorie-free. Vodka-coconut water (~110 calories, 6g carbs) is a reasonable choice but not as “clean” as vodka soda.
Aperol Spritz
The Instagram favorite seems light and refreshing but contains about 200 calories and 15g of sugar per serving—most from the Aperol itself. It’s not the worst option, but not as innocent as it appears.
Better Alternatives at Every Bar
You don’t have to sacrifice enjoyment for your diet. Here are solid options available at virtually any bar:
Best Low-Calorie Cocktails
| Drink | Calories | Carbs |
|---|---|---|
| Vodka Soda with Lime | 97 | 0g |
| Gin and Diet Tonic | 97 | 0g |
| Tequila with Soda and Lime | 97 | 0g |
| Whiskey on the Rocks | 97 | 0g |
| Martini (gin or vodka) | 175 | 0g |
| Manhattan | 190 | 3g |
| Glass of Dry Wine | 120 | 3-4g |
| Light Beer | 95-110 | 3-6g |
| Hard Seltzer | 100 | 2g |
Conclusion
The gap between the best and worst cocktail choices is staggering—potentially 600+ calories and 80+ grams of carbs per drink. That single bad decision can undo a day of careful eating or knock you out of ketosis for days.
The good news is that avoiding these diet disasters doesn’t mean giving up drinking. By understanding what makes drinks high-calorie and knowing what to order instead, you can enjoy social drinking without sacrificing your health goals.
Key takeaways:
- Avoid frozen, blended, and cream-based cocktails
- Skip anything with “tropical” in the name at resort bars
- Choose spirits with soda water, diet mixers, or neat
- Ask about ingredients before ordering unfamiliar drinks
- When in doubt, wine, light beer, or hard seltzer are safe defaults
Use our DrinkLeader database to look up specific drinks before you order—and make every drink count toward your goals, not against them.
Nutritional data compiled from restaurant nutrition information, USDA database, and recipe analysis. Actual calories may vary based on specific recipes and portion sizes.
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