Enjoying a refreshing cocktail doesn’t have to derail your healthy eating goals. With the right ingredients and preparation techniques, you can sip delicious low-calorie cocktails or low-calorie mocktails without packing on the pounds. In fact, creating sugar-free cocktails and cocktails with few calories is easier than most people think — and they can taste just as satisfying as their calorie-laden counterparts.
In this guide, we’ll explore the best drink options for a diet, share our favorite recipes, and give you insider tips on how to slash calories without sacrificing flavor. Whether you’re cutting back for weight loss, general health, or simply trying to limit sugar, there’s a perfect drink for you here.
Which Cocktails Are Best When on a Diet?
If you’re watching your weight, your first priority should be avoiding drinks that are loaded with sugar. Many traditional cocktails use fruit juices, syrups, or soft drinks as mixers, which can easily add hundreds of calories to a single glass.
The best low-calorie cocktails for a diet are typically:
- Water-based drinks – These use soda water, sparkling water, or tonic as the main mixer.
- Naturally flavored mocktails – Drinks that rely on fresh herbs, cucumber, or citrus for flavor instead of sugar syrups.
- Alcohol-free versions – Removing alcohol eliminates a major calorie source while still letting you enjoy the experience of a cocktail.
For example, a classic Gin & Tonic made with standard tonic water can easily hit 120+ calories, but swapping to a zero-calorie tonic can bring it down to almost nothing — especially if you’re using a non-alcoholic gin, which often contains 0 calories.
Table with calorie overview
Take a look at this table to have a quick overview of the different calorie counts on some of our favorite cocktails and their non-alcoholic / low-calorie counterparts:
| Cocktail | Alcoholic Version (approx. kcal) | Non-Alcoholic Version (approx. kcal) | Low-Calorie Non-Alcoholic Version (approx. kcal) |
|---|---|---|---|
| Gin & Tonic | 120–150 | 80–100 (non-alc gin + regular tonic) | 0–5 (non-alc gin + zero tonic) |
| Margarita | 170–200 | 100–120 (non-alc triple sec + lime juice + syrup) | 40–50 (non-alc triple sec + soda + lime juice + sweetener) |
| Gin Basil Smash | 160–180 | 90–110 (non-alc gin + lemon juice + sugar syrup) | 15–25 (non-alc gin + lemon juice + zero sweetener) |
| Cucumber Cooler | 50–80 (with gin) | 20–40 (sparkling water + cucumber + lemon) | 5–15 (with sweetener like erythrit) |
| Aperol Tonic | 150–170 | 90–110 (non-alc Aperol + regular tonic) | 5–10 (non-alc Aperol + zero tonic) |
| Ipanema Mocktail | 160–180 (Caipirinha style with ginger ale) | 100–120 (non-alc version with ginger ale) | 5–10 (non-alc + ginger ale zero) |
| Mojito | 150–170 | 80–100 (non-alc rum + soda + sugar) | 10–20 (non-alc rum + soda + sweetener) |
| Aperol Spritz | 150–170 | 80–100 (non-alc Aperol + zero prosecco alt + soda) | 5–10 (non-alc Aperol + zero prosecco alt + soda) |
| Cuba Libre | 140–160 | 80–100 (non-alc rum + regular cola) | 0–5 (non-alc rum + cola zero) |
| Dark ‘n’ Stormy | 150–170 | 80–100 (non-alc rum + ginger beer) | 5–10 (non-alc rum + ginger beer zero) |
What Is the Lowest-Calorie Cocktail?
If we’re talking about alcoholic drinks, one of the lowest-calorie options is a spirit + diet mixer combination, such as:
- Gin & diet tonic water
- Vodka & soda water with lime
- Rum & diet cola
But when you remove alcohol entirely, your options become far healthier and even lower in calories. The ultimate low-calorie mocktail is any drink made with sparkling water, fresh herbs, and citrus juice — giving you a burst of flavor without sugar or alcohol.
For example:
- Zero Gin & Tonic – Non-alcoholic gin + zero-calorie tonic = almost no calories.
- Cucumber Cooler – Sparkling water, cucumber slices, mint, and a squeeze of lemon.
- Virgin Mojito – Mint, lime, soda water, and a dash of zero-calorie sweetener if desired.
Which Cocktails Are Low in Calories?
Here’s a selection of low-calorie cocktails and low-calorie mocktails from our own recipe collection on Spirits Without Spirits. Each one can be enjoyed as-is or adapted to be even lighter:
- Gin & Tonic – Swap regular tonic for a zero-calorie version.
- Non-Alcoholic Margarita – Made with fresh lime juice and soda water.
- Virgin Gin Basil Smash – Fresh basil, lemon juice, non-alcoholic gin, soda water.
- Cucumber Cooler – Crisp and hydrating, perfect for hot days.
- Aperol Tonic – Use a sugar-free tonic to slash calories.
- Ipanema Mocktail – Made with ginger ale (or diet ginger ale for fewer calories).
- Virgin Mojito – Skip the sugar and use soda water with mint and lime.
- Non-Alcoholic Aperol Spritz – Can be made with a zero-sugar sparkling soda.
- Virgin Cuba Libre – Made with diet cola for near-zero calories.
- Virgin Dark ‘n’ Stormy – Use diet ginger beer for a guilt-free treat.
What Is the Lowest-Calorie Long Drink?
Long drinks — cocktails served in tall glasses with a larger mixer-to-spirit ratio — are often assumed to be high in calories because they use more liquid. But the calorie count depends entirely on the mixer.
The lowest-calorie long drink is usually one made with soda water or diet mixers. Some examples:
- Vodka soda with lemon
- Non-alcoholic Gin & zero-calorie tonic
- Rum & diet cola (or non-alcoholic rum equivalent)
- Aperol tonic with sugar-free tonic water
When made without alcohol, these drinks often fall into the 10–20 calorie range, mainly from any citrus juice you might add.
Why Water-Based Cocktails Are the Best for Weight Loss
One key principle for creating cocktails with few calories is replacing high-calorie mixers with water-based ones.
- Juices (orange, pineapple, cranberry) often have 80–120 calories per glass.
- Soft drinks like cola or regular tonic can add 80–100 calories in just one serving.
- Flavored syrups (like grenadine) are pure sugar and can add another 50–100 calories per ounce.
By contrast, soda water, sparkling water, and zero-calorie tonics from brands like Schweppes or Thomas Henry provide the same bubbly texture and flavor base without the calorie overload. You can get a really good mix of zero drinks by Thomas Henry which I use all the time and they taste great!
This is why water-based cocktails are your best friend when you’re aiming for low-calorie cocktails or low-calorie mocktails.
Easy Ingredient Swaps to Make Cocktails Lower in Calories
You don’t need to give up your favorite drinks — just make these smart swaps:
- Tonic water → zero-calorie tonic
- Cola → diet cola
- Ginger ale or ginger beer → diet version
- Fruit juice → sparkling water with a splash of juice for flavor
- Sugar syrup → calorie-free sweetener drops or infused water
For example:
- Virgin Cuba Libre – Non-alcoholic rum + diet cola = almost zero calories.
- Virgin Dark ‘n’ Stormy – Non-alcoholic rum + diet ginger beer = full flavor without sugar.
- Aperol Tonic – Swap to sugar-free tonic and enjoy guilt-free.
Alcohol and Dieting – Why Cutting Back Helps
Even before adding mixers, alcohol itself is high in calories.
- Pure alcohol contains about 7 calories per gram — nearly as much as fat.
- A single shot (30ml) of spirits has roughly 65–100 calories, depending on proof.
- Wine and beer can easily range from 100–250 calories per serving.
On top of that, alcohol:
- Slows down fat metabolism.
- Stimulates appetite (making you more likely to snack).
- Can lead to overconsumption of other high-calorie foods.
If your goal is to lose or maintain weight, reducing alcohol intake — or switching to alcohol-free, low-calorie cocktails — can make a huge difference.
Final Tips for Diet-Friendly Cocktails
- Choose non-alcoholic spirits — many have zero calories.
- Always check labels on mixers — sugar hides everywhere.
- Infuse water with fruits or herbs for flavor without sugar.
- Serve over lots of ice — it adds volume without calories.
- Keep portions reasonable — even diet mixers have sodium and artificial sweeteners.
Conclusion
You don’t need to give up cocktails when you’re on a diet. By focusing on low-calorie cocktails, sugar-free cocktails, and low-calorie mocktails, you can enjoy refreshing, flavorful drinks that fit perfectly into a healthy lifestyle. Water-based recipes, zero-calorie mixers, and non-alcoholic spirits make it easy to indulge without the guilt — and our recipes are the perfect starting point.
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