Quick Answer
Yes, you should include drinks when calorie counting. All beverages other than plain water contain calories that contribute to your daily calorie intake. To accurately track your calorie intake for weight loss or maintenance, you need to account for calories from drinks like juice, soda, alcohol, coffee drinks, sports drinks, milk, and more.
Do drinks have calories?
Most drinks other than plain water contain calories. Here are the typical calorie counts for common beverages:
| Beverage | Calories (8 oz serving) |
| Soda (regular) | 100-150 |
| Soda (diet) | 0-5 |
| Fruit juice | 110-150 |
| Sweetened iced tea | 70-100 |
| Sports drink | 50-90 |
| Energy drink | 100-200 |
| Sweetened coffee drink | 120-250 |
| Beer | 100-200 |
| Wine (5 oz) | 100-125 |
| Liquor (1.5 oz) | 100-200 |
| Milk (nonfat) | 80-100 |
| Milk (2%) | 120-130 |
| Milk (whole) | 140-150 |
| Juice smoothie | 300-600 |
As you can see, most drinks other than water, unsweetened coffee/tea, and diet soda contain a significant number of calories. Fruit juice is a major source of calories despite having no fat. Milk and alcohol also contribute substantial calories. Sweetened coffee drinks and smoothies are very high in calories.
Should you count drink calories when calorie counting?
Yes, it is important to account for drink calories when tracking your overall calorie intake. Excluding high-calorie beverages could sabotage your weight loss or maintenance efforts.
Drink calories add up quickly, especially if you consume multiple beverages per day. Just one 12oz can of soda contains 140-150 calories. A large 24oz frozen coffee drink can pack 500 calories or more. Even healthy drinks like orange juice contain over 100 calories per serving.
Beverage calories alone could easily total 500-1000 extra calories per day if you aren’t tracking your intake. This could lead to a weekly surplus of 3500+ calories, which equates to 1 pound of fat.
To get an accurate assessment of your total calorie intake, you need to include the calories from all foods and drinks, not just solid foods. Logging your beverages ensures you stay within your daily calorie target for optimal weight management.
Tips for counting drink calories
Here are some tips to help you account for drink calories when calorie counting:
– Read nutrition labels – Bottled, canned, and packaged drinks have a Nutrition Facts panel listing calories per serving. Use this data when logging your intake.
– Check calorie databases – For restaurant drinks and beverages without labels, look them up in online food databases like MyFitnessPal or CalorieKing. Brand chain sites may also provide nutrition info.
– Measure servings carefully – Pour drinks into a measuring cup or read bottle sizes closely. Don’t estimate; fluid ounce sizes on labels may differ from the size of your glass or bottle.
– Ask for calorie info at restaurants – Inquire about drink calories at restaurants without posted nutrition data. Bartenders should have info on hand for alcoholic drinks.
– Limit high-calorie options – Stick to water, unsweetened tea, black coffee, and diet drinks as much as possible when dining out to minimize drink calories.
– Dilute fruit juice – Cut full-strength juice with water or club soda to slash the calories while still getting some flavor.
– Add your own sweeteners – Order unsweetened coffee and tea and use zero-calorie artificial sweeteners to avoid the calories in added sugar.
– Account for mixers in alcoholic drinks – Mixers like juice, soda, and milk add substantial calories to cocktails and mixed drinks.
– Watch your portions – Measure drinks and avoid free pouring to prevent overestimating serving sizes. Upsize high-cal drinks as little as possible.
Should you cut out liquid calories for faster weight loss?
Eliminating all liquid calories, with the exception of water and unsweetened tea/coffee, can promote faster short-term weight loss. However, very low calorie liquid diets are difficult to sustain long-term.
Research shows that replacing high-calorie beverages with water can lead to reduced calorie intake and body weight over time. But cutting out all liquids besides water means restricting intake of nutritious options like milk and 100% fruit juice.
For lasting success, focus on moderation rather than strict elimination. Limit high-calorie, nutrient-poor drink options like soda, juices with added sugar, alcoholic mixes, and sweetened coffee drinks.
But include some healthier drinks in moderation like 100% fruit juice, low-fat milk, and vegetable juices to obtain beneficial nutrients. Just be sure to accurately measure serving sizes.
Aim for water, unsweetened tea, and coffee as your main go-to beverages. But enjoy the occasional small serving of juice, milk, or alcohol while staying mindful of calories.
How to determine drink calories when nutrition labels aren’t available
When calorie counts aren’t provided for drinks, such as at restaurants, you’ll need to make your best estimate based on the available information:
– **Alcoholic drinks** – Estimate approximately 100 calories for every 1.5 oz of spirits, 100 calories for every 5oz glass of wine, and 150 calories for every 12oz beer. Add extra calories for any juices, sodas, or cream-based mixers.
– **Coffee drinks** – Estimate 60 calories for every Tbsp of cream or milk. Add 23 calories for every packet of sugar or Tbsp added syrups. Approximate 140 calories for 8oz of brewed coffee with 2oz of whole milk.
– **Smoothies or shakes** – Figure an average of 300-600 calories for a 16-24oz blended fruit and/or milk-based drink. Ask about ingredients for a better guess.
– **Iced tea or coffee** – Sweetened varies greatly depending on size and sugar content. Estimate 70-150 calories for a typical 16oz restaurant glass.
– **Fountain drinks** – Figure 150 calories for every 12oz of regular soda. Diet sodas range from 0-10 calories. Add calories for any creams, juices, or other add-ins.
– **Juices** – For a 16oz glass, estimate 110-150 calories if 100% orange juice and 140-200 calories for blended fruit juices.
When in doubt, overestimate calories. You can also inquire about ingredients, serving sizes, and preparation methods to obtain more accurate calorie estimates.
Low-calorie drink options to consider
If you want to reduce liquid calorie intake, here are some delicious low-calorie drink ideas:
Plain or sparkling water – Try different fruit slices or herbs to add flavor. Sparkling water brings bubbles without sweetness or calories.
Unsweetened tea – Both hot and iced teas bring antioxidant benefits without calories when unsweetened.
Coffee – Keep it black or use modest amounts of zero-calorie sweeteners and minimal cream.
Seltzer or club soda – These bubbly waters contain zero calories and can be jazzed up with citrus slices or cranberry juice for flavor.
Diet sodas – Though not nutrition powerhouses, diet colas provide satisfying fizziness for just a few calories.
Vinegar drinks – Adding a Tbsp of apple cider or red wine vinegar to cold water makes a tangy, non-caloric beverage.
Vegetable juice – Opt for low-sodium tomato, carrot, beet, or other veggie juices to get nutrients without excess sugar.
Ice pops – Enjoy refreshing frozen fruit pops made from blended watermelon, pineapple, peach, or other produce.
Herbal tea – Soothing chamomile, mint, and other herbal teas contain no calories when brewed without added sweeteners.
Staying hydrated throughout the day with calorie-free beverages helps control hunger and minimize liquid calorie intake.
High calorie drink options to limit
When calorie counting, its best to avoid or carefully limit your intake of these high-calorie beverage options:
Soda – Regular varieties provide 150+ empty calories per serving. Even diet soda should be limited for dental and health reasons.
Fruit juice – Even 100% juice packs over 100 calories per serving. Limit juice portions and opt for whole fruit more often.
Sweet tea/coffee drinks – Steer clear of sugar-loaded options like frappes, frozen blended coffees, and creamy sweet teas.
Sports drinks – Unless you are doing heavy sweating exercise for over an hour, water is best for hydration.
Alcohol – Cut back on mixed drinks, beer, wine, and liquor to avoid a rapid influx of alcohol calories.
Energy drinks – Skip sugar-dense brands and opt for lower-calorie versions or plain coffee instead.
Sweetened waters – Heavily flavored vitamin waters and fruity infused waters can still pack in the calories.
Milkshakes – Though nutritious, a thick blended milkshake easily delivers 600-1,000 calories. Enjoy these as occasional treats.
Choosing water, unsweetened coffee and tea, or diet drinks is your best bet when watching your calorie consumption. Limit high-calorie options to occasional splurges.
Conclusion
In summary, be sure to count the calories from drinks as well as food when tracking your total daily calorie intake. Simply focusing on solid foods ignores a significant source of potential calories in your diet.
Making an effort to be aware of and limit high-calorie beverages can make a big difference in managing or losing weight. At the same time, its fine to incorporate modest amounts of nutrient-dense drinks like milk and 100% juice. Just be sure to accurately measure serving sizes rather than free pouring.
Aim to make water, unsweetened tea and coffee, or diet drinks your go-to options whenever possible. But enjoy the occasional serving of higher calorie beverages you truly crave while staying mindful of portion sizes. Read labels closely, estimate wisely when needed, and account for every sip to get the full picture of your daily calorie consumption.
