Port wine is a sweet, fortified wine that originated in Portugal. It is made by adding grape brandy to regular grape wine during fermentation, which stops the fermentation process early and results in a sweeter, higher alcohol wine. Due to its sweetness and alcohol content, port wine is higher in calories than regular wine. In this article, we will examine the calorie and sugar content of port wine and compare it to other types of wine.
Calorie Content of Port Wine
The calorie content of port wine can vary depending on the specific type and sweetness level. However, on average, a 5 ounce (150 ml) glass of port contains about 203 calories (1). This is significantly higher than the average 5 ounce glass of table wine, which contains around 120-130 calories (2).
Here is a breakdown of the approximate calorie levels of different types of port (1,3):
- Ruby port: 200 calories per 5 oz
- Tawny port: 240 calories per 5 oz
- Vintage port: 220 calories per 5 oz
- White port: 180 calories per 5 oz
- Rose port: 190 calories per 5 oz
As you can see, tawny port tends to be highest in calories, while white port is slightly lower. However, all styles of port are considerably higher in calories compared to dry table wines.
Sugar Content
The high calorie content of port is directly related to its high sugar levels. During the port wine production process, fermentation is halted before all the natural grape sugars are converted to alcohol. This leaves a considerable amount of residual sugar in the finished port (4).
An average glass of port contains about 18-30 grams of residual sugar. For comparison, a dry table wine has very little residual sugar, usually less than 1-2 grams per glass (4).
Here are the approximate sugar levels for different types of port (4):
- Ruby port: 30 grams sugar per 5 oz
- Tawny port: 24 grams sugar per 5 oz
- Vintage port: 18 grams sugar per 5 oz
- White port: 20 grams sugar per 5 oz
- Rose port: 22 grams sugar per 5 oz
As you can see, the sweeter ruby style ports have the most sugar. However, even the drier vintage ports contain a considerable amount of residual sugar.
Calories and Sugar Compared to Other Wines
Compared to dry red, white, and sparkling wines, port wines are significantly higher in both calories and sugar due to halted fermentation. Here is a comparison (1,2,4):
| Wine Type (5 oz serving) | Calories | Sugar (grams) |
|---|---|---|
| Port wine (average) | 203 | 18-30 |
| Dry red wine | 120-130 | 0-2 |
| Dry white wine | 120-130 | 0-2 |
| Dry sparkling wine | 120-130 | 0-2 |
As shown, port wines have about 60-80 more calories and up to 10 times as much sugar as dry table wines per 5 ounce glass. This makes port considerably less diet-friendly than dry wines.
Alcohol Content
In addition to residual sugar, the higher alcohol content of port wine also contributes to its increased calorie count. Here is the typical alcohol percentage of different port wines (5):
- Ruby port: 19-20% ABV
- Tawny port: 19-20% ABV
- Vintage port: 19-20% ABV
- White port: 19-20% ABV
- Rose port: 19-20% ABV
The alcohol content of ports ranges from about 19-20% ABV. This is noticeably higher than most regular wines, which range from 11-15% ABV. The extra alcohol adds to the calorie count of port.
Nutritional Value
Despite the high calorie and sugar content, port wine does contain some beneficial antioxidants and nutrients.
Port gets its deep red color from the skins of red wine grapes, which contain antioxidant plant compounds like resveratrol and anthocyanins. These may help reduce inflammation, lower cholesterol, and decrease risk of heart disease (6).
However, port’s antioxidant levels are still much lower than deep red dry wines like Cabernet Sauvignon or Pinot Noir. The fermentation-halting process used to make port reduces the extraction of antioxidants from the grape skins (6).
Port also provides small amounts of some vitamins and minerals. A 5 ounce glass contains (7):
- Potassium: 5% of the RDI
- Magnesium: 3% of the RDI
- Vitamin B6: 3% of the RDI
- Riboflavin: 3% of the RDI
- Iron: 2% of the RDI
Overall, while port does contain some beneficial plant compounds and nutrients, its sugar and calorie content far outweigh any potential health benefits.
Should You Drink Port on a Diet?
Port wine is high in both calories and carbs, so it is not an ideal choice if you are closely monitoring your sugar and calorie intake.
Here are some downsides of drinking port on a diet:
- High in calories – 5 ounces provides 200+ calories, which can add up quickly
- High in sugar – a 5 ounce glass can contain up to 30 grams of sugar
- Low in fiber and protein
- Provides mostly empty calories and carbs
- May contribute to weight gain
- Can spike blood sugar levels
With that being said, an occasional glass of port should not be an issue for most people watching their diet. Here are some tips:
- Limit intake to 1 small glass (around 4 ounces)
- Sip slowly and savor – don’t gulp it down
- Pair with protein and fiber for better blood sugar control
- Account for the calories by reducing intake elsewhere in your diet
- Save it for a special treat
Those following low-carb, keto, or diabetic diets may want to avoid port completely due to its high carb and sugar content.
Low-Calorie Alternatives
If you enjoy the sweet, rich taste of port but want to limit calories, here are some lower calorie alternatives:
- Dry red wine – only 100-120 calories per glass
- Dry white wine – also 100-120 calories per glass
- Champagne – around 90 calories for a 5 ounce glass
- Low-sugar port – Look for ports with less than 5 grams of sugar per glass
- Red vermouth – around 130 calories per glass
- Sherry – 90-145 calories, depending on sweetness level
Enjoying these lower-calorie options can allow you to fit wine into your diet without overdoing calories, carbs, and sugar.
The Bottom Line
Port wine is high in both calories and sugar compared to regular dry wines. A typical 5 ounce glass provides about 200 calories and 18-30 grams of sugar. While an occasional glass of port shouldn’t be an issue for most, it’s best to limit intake to a small 4 ounce serving if you are watching your weight. Opt for lower-calorie dry wines for everyday drinking.
