Hard seltzer launched into the alcohol space fast and hard, immediately sparking competition for beer brands. Most hard seltzers boast the same low ABV content as your standard beer, hovering somewhere around 5% alcohol by volume, making them a great alternative for those who don’t particularly enjoy beer. But that does beg the question—is it a healthier alternative to beer, too?
According to nutritionist Amy Brownstein, MS, RDN, the answer is no. “No one alcohol is inherently better than another,” she explains. The biggest nutritional difference between the two beverages comes down to gluten. Hard seltzers are gluten-free, while beers are not. For anyone with celiac disease or gluten intolerance, this can play a huge role in which beverage is better for you to consume. Some seltzers do contain added vitamins, minerals, or nutrients like vitamin C, but they are unlikely to make much of a difference to your overall health.
Other subtle differences between hard seltzer and beer include the calorie count and sugar content. Brownstein cautions drinkers to be aware of added sugars hidden in hard seltzers. “Added sugars in beverages quickly add up. Dietary guidelines recommend limiting added sugar to less than 10% of your daily calories due to its association with diabetes, heart disease, and other chronic health conditions,” she explains.
When it comes to calories, hard seltzers often have an edge, typically containing 90 to 110 calories per 12-ounce can, compared to 150-200 calories in a regular beer. However, this can vary widely depending on the beer—light or low-carb beers have significantly fewer calories than heavier varieties like double IPAs. While both beer and hard seltzer have high water content, since they are alcohol, they are both considered diuretics, which can contribute to dehydration.
When it comes down to it, neither option is inherently healthier than the other. “If you choose to drink, pick the beverage you prefer,” Brownstein recommends. “Choose which one will be more satisfying, as this may lead to less drinking overall. At the end of the day, it’s your overall alcohol intake that matters for health.”
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