Calories in Alcohol: Pina Colada, White Russian, Chocolate Martini, Eggnog, Hot Rum

High-fat, high-calorie cocktails and alcoholic beverages to avoid and lower calorie alternatives.

One nutrient that outweighs (in the form of calories per gram) alcohol is fat. Alcohol provides 7 calories per gram, while fat, a whopping 9 calories per gram. Decadent cocktails that contain sugary syrups and high-fat ingredients, such as cream, push the total calorie content up even further. Though these drinks might keep you feeling fuller longer (as opposed to ‘fat-free’ cocktails) that feeling of fullness comes at a steep price, especially if you are on a calorie-controlled diet. Luckily, there are lower-calorie alternatives to your favorite mixed drinks. Avoid the following five high-fat, high-calorie cocktails.

Piña Colada

Piña Colada – in Spanish, the name means ‘strained pineapple.’ There are many variations of this tropical drink. You can order it frozen-style or on the rocks. Basic ingredients include white rum, pineapple juice and coconut cream (and/or coconut milk). Calories for a 6 oz. serving range between 400 and 640 with more than 15 g of total fat, mostly saturated fat, the least heart healthy kind. Those made with a pineapple premix, which is sugar-laden, tend to be higher in calories.

If you are making it on your own, try light coconut milk and skip the pineapple premix. Lower calorie options include rum and diet Coke (100 calories per 8 oz.), a Skinnygirl Margarita (100 calories per 4 oz. serving) or a Screwdriver (190 calories per 8 oz.).

White Russian

White Russian – this creamy, coffee-flavored cocktail is a calorie bomb, particularly because it contains cream. Other ingredients include coffee-flavored liquor and vodka. Served on ice, calorie counts will vary depending upon the serving size and recipe (ratios of liquor to cream). On average, one serving provides 400 calories per serving and 7 g of fat.

Make a White Russian a better option for your waistline by using a low-fat cream substitute or reduced-fat milk in place of the cream. For a lower calorie 'comfort' beverage option try sugar-free hot chocolate with a splash of peppermint schnapps.

Chocolate Martini

Chocolate Martini – this drink even sounds decadent; more like a dessert than a cocktail. A vodka-based drink, extra ingredients include chocolate liquor, light cream, cream de cacao and chocolate syrup. Though the serving size is modest at about 4 fluid oz, the calorie content is not. One chocolate martini provides, on average, 430 calories and up and about 9 g of total fat.

Skip the chocolate martini. If you cannot do without it, try a light or fat-free cream replacement and sugar-free chocolate syrup. If a martini is what you crave and you are looking for a sweet treat, try a green apple martini for about 150 calories per drink.

Eggnog

Eggnog prepared with rum – a favorite around the holidays you can buy this pre-made or make your own at home. Just how bad is this tasty treat for your waistline? On average, a 1-cup serving of the traditional eggnog (made with full-fat ingredients) contains roughly 340 calories and 19 g of fat, 11 g of which comes from the least healthy type of fat, saturated.

You can modify your eggnog recipe by using egg substitute and part 1% milk, but that does not help enough and may compromise flavor and texture. The editors of Shape magazine recommend preparing an ‘eggnog’ like drink with 1 oz of vanilla chai-flavored soy milk, ¼ oz of honey water (or equal parts honey to water mixed), 1 egg white and 1.5 oz of spiced rum. Combine all ingredients, shake well with ice and pour in a tall glass. One serving provides 160 calories and ½ g of fat.

Rum

Hot buttered rum – another autumn and holiday favorite, this cocktail, in addition to dark rum, contains butter, brown sugar, vanilla extract and spices. It is not as high in calories and fat as eggnog but is not diet friendly. A 6 oz. cup provides, on average, 290 calories and 9 g of total fat.

If you are in the mood for a hot buttered rum, chances are you are craving something 'autumn-like'. Your best bet is going with spiced cider with rum. It is fat-free and weighs in at about 150 calories per 8 oz. serving. Another option is sugar-free hot cocoa with a splash of peppermint schnapps which provides about 100 calories.

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