This guide covers exactly what to order at sports bars, what to avoid, and how to enjoy game day drinking while staying on track with your health goals.
The Sports Bar Problem
Several factors make sports bars particularly challenging for dieters:
- Extended sessions: Games last 2 to 4 hours, encouraging multiple drinks
- Large pours: Many sports bars serve oversized drinks
- Pitcher culture: Sharing pitchers leads to over consumption
- Food pairing: Wings, nachos, and other calorie bombs are omnipresent
- Craft beer focus: IPAs and stouts often have 200 to 300 calories per pint
- Frozen drink specials: Those giant margaritas can hit 800 calories
Best Drinks to Order at Sports Bars
Tier 1: Best Choices
| Drink | Calories | Availability | Notes |
|---|---|---|---|
| Vodka Soda | 97 | Everywhere | Add lime for flavor |
| Gin and Diet Tonic | 97 | Most places | Specify diet |
| Rum and Diet Coke | 97 | Everywhere | Classic game day drink |
| Whiskey and Diet | 97 | Everywhere | Works with ginger ale too |
| Light Beer | 95 to 110 | Everywhere | Michelob Ultra, Miller Lite, etc. |
Tier 2: Good Choices
| Drink | Calories | Availability | Notes |
|---|---|---|---|
| Hard Seltzer | 100 | Most bars | White Claw, Truly, etc. |
| Ranch Water | 130 | Increasing | Tequila, lime, soda |
| Tequila Soda | 100 | Everywhere | With lime |
| Dry Wine | 120 to 130 | Most places | Request small pour |
Tier 3: Acceptable in Moderation
| Drink | Calories | Notes |
|---|---|---|
| Domestic Light Lager | 100 to 145 | Bud Light, Coors Light |
| Mexican Lager | 140 to 150 | Modelo, Corona |
| Skinny Margarita | 150 to 180 | Ask for fresh lime, minimal triple sec |
What to Avoid at Sports Bars
Major Calorie Bombs
| Drink | Calories | Why It’s Bad |
|---|---|---|
| Frozen Margarita (large) | 500 to 800 | Sugar loaded mix, huge portions |
| Long Island Iced Tea | 450+ | Multiple spirits plus sweet sour |
| Pina Colada | 600+ | Coconut cream and pineapple |
| IPA (pint) | 200 to 350 | High alcohol, residual sugars |
| Stout (pint) | 200 to 300 | Heavy, calorie dense |
| Blue Moon | 170 | Wheat beer with higher carbs |
| Pitcher of Craft Beer | 800 to 1400 | Multiple servings add up fast |
Sneaky Calorie Traps
- Regular tonic water: 32g sugar per serving
- Bloody Mary: Often made with high sodium, high calorie mixes (150 to 400 cal)
- Whiskey Sour: Usually made with sweet and sour mix (200+ cal)
- Mojito: Standard versions have 2 tablespoons of sugar (200+ cal)
- Rum Runner: Multiple sweet liqueurs and juices (350+ cal)
Light Beer Deep Dive
Light beer is the default sports bar choice for good reason. Here are your best options:
Best Light Beers at Sports Bars
| Beer | Calories | Carbs | Availability |
|---|---|---|---|
| Michelob Ultra | 95 | 2.6g | Very common |
| Miller Lite | 96 | 3.2g | Universal |
| Bud Light | 110 | 6.6g | Universal |
| Coors Light | 102 | 5g | Universal |
| Corona Premier | 90 | 2.6g | Common |
| Amstel Light | 95 | 5g | Varies |
Strategy: If the bar has Michelob Ultra or Corona Premier, choose those. Otherwise, Miller Lite offers the best combination of low calories and taste.
Game Day Strategies
Before the Game
- Eat beforehand: Do not arrive hungry; you will drink faster and order food
- Set a limit: Decide how many drinks you will have before you arrive
- Hydrate: Drink water before you go
- Know your order: Decide what you will drink in advance
During the Game
- Order water with each round: Alternate alcoholic drinks with water
- Avoid pitchers: Individual drinks help track consumption
- Sip slowly: A 3 hour game does not require 6 drinks
- Ignore specials: The cheap frozen margarita is not a deal if it has 600 calories
Handling Social Pressure
- Keep a drink in hand: No one notices if it is vodka soda vs a margarita
- Light beer is universally accepted: No one questions it at a sports bar
- Order confidently: Saying vodka soda with authority shuts down debate
- Drive excuse: Being the designated driver limits consumption naturally
Food Strategies
Sports bar food is challenging, but some options are better than others:
Better Choices
- Grilled wings (plain or with hot sauce): Skip the ranch
- Grilled chicken sandwich (no bun): High protein, reasonable calories
- House salad with grilled protein: Dressing on the side
- Shrimp cocktail: If available, excellent option
- Edamame: Some sports bars have these now
Avoid
- Nachos (1500+ calories for a full plate)
- Loaded fries (800+ calories)
- Mozzarella sticks (700+ calories)
- Buffalo chicken dip (shared apps are calorie traps)
- Any fried sampler platter
Chain Sports Bar Guide
Buffalo Wild Wings
Best drinks: They have Michelob Ultra and most light beers. Vodka soda always available.
Best food: Traditional wings with dry rub or hot sauce (not sauced). Side salad.
Hooters
Best drinks: Light beer selection is good. Basic mixed drinks available.
Best food: Naked wings, grilled chicken options.
Twin Peaks
Best drinks: Good light beer selection. Ask about skinny margarita.
Best food: Grilled items, avoid the fried options.
Dave and Buster’s
Best drinks: Standard selection. Stick to spirits with diet mixers.
Best food: Grilled options exist; read the menu carefully.
Tailgate and Stadium Considerations
Game day drinking is not limited to bars. Here is how to handle other venues:
Tailgating
- Bring your own: Pack light beer, hard seltzers, or premixed vodka sodas
- Cooler strategy: Separate cooler with your diet friendly options
- Premix cocktails: Make ranch water or vodka sodas in advance
- Grill smart: Bring chicken or lean burgers for yourself
Stadium Drinking
Stadium options are limited but workable:
- Light beer: Usually available, often the cheapest option anyway
- Hard seltzer: Increasingly common at stadiums
- Wine: Dry options usually available
- Mixed drinks: Usually terrible and overpriced; avoid if possible
All Day Drinking Survival
College football Saturdays and NFL Sundays can mean all day drinking. Here is how to survive:
Pace Yourself
- Start slow: Your first drink should not be until close to kickoff
- One drink per hour max: Stretch drinks across the day
- Water breaks: Structured water breaks between games
- Calorie budget: Plan how many drink calories you will allow for the day
Strategic Drink Choices
- Lower ABV early: Start with light beer or hard seltzer (4 to 5% ABV)
- Save cocktails for later: Higher ABV drinks later in the day
- Avoid mixing: Stick to one drink type to track consumption
Recovery Planning
- Electrolytes: Have electrolyte drinks ready at home
- Food before bed: Protein helps processing
- Hydrate before sleep: 16 to 24 oz of water minimum
Conclusion
Sports bars do not have to derail your diet. Light beer, spirits with diet mixers, and hard seltzers let you participate in game day drinking without excessive calories. The keys are knowing what to order, pacing yourself through long games, and avoiding the frozen drink and craft beer traps.
Plan before you go, stick to your drink limit, and remember that watching the game matters more than what is in your glass. A vodka soda tastes just as good during a touchdown as a 600 calorie margarita.
Use the DrinkLeader database to look up specific drinks and plan your game day strategy.
Nutritional values based on standard servings. Sports bar pours may be larger than standard. Drink responsibly and never drink and drive.
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