The best and worst alcohol-free drinks to sip on a night out, according to a nutritionist

Yahoo

11-07-2025

Whether it's a pint in a pub garden or a cocktail on a rooftop bar, summer can be one of the booziest times of the year.
But if new stats are to be believed, many of us are now skipping our usual post-work tipple in favour of a hangover-free option.
A UK survey carried out by KAM and alcohol-free brand Lucky Saint found that 76% of over 18s – equivalent to nearly 40million adults – say they are careful about how much alcohol they knock back, with one in three pub visits now completely alcohol-free.
The research, which studied 2,000 people's drinking habits, also found that a quarter of us are now 'zebra striping' when we go out – the practice of alternating between alcoholic and non-alcoholic drinks to stay hydrated.
While booze-free tipples don't come with the alcohol-related health risks of standard beers and wines, not all sober options are made equal. Some are higher in refined sugar, additives and empty calories, which can negatively affect you in other ways.
To help you understand which non-alcoholic drinks are best for your brain and body, we asked a nutritionist to rank some popular options from best to worst.
With its fizzy consistency and hoppy profile, alcohol-free lagers like Lucky Saint often feel like an indulgence – but according to nutritionist Rob Hobson, author of Unprocess Your Life, these bottled beers are actually one of the best choices both nutritionally and socially.
"They're low in sugar (just 0.1g per 100ml), are around 53 calories per bottle, and are made with traditional brewing methods so they actually taste like beer," says Hobson.
"These lagers also contain minimal amounts of B vitamins and antioxidant-rich polyphenols, which is a nice bonus, but not really enough to count on for your daily nutrition."
Sugars: 0.1g per 100ml
Calories: 53kcal per bottle
Once prescribed as an iron tonic, this creamy stout has long been touted as a healthier bar order – and Hobson believes there's some truth to the claims.
"Guinness 0.0 is surprisingly low in calories – around 80 per can – and very low in sugar," he notes. "The dark malts and creamy texture make it feel indulgent, without relying on added sweeteners or unnecessary extras."
Thanks to the roasted barley content, this iconic stout also delivers a smidge of polyphenols and iron, though Hobson is quick to note these come in fairly minimal amounts.
Sugars: 0.7g per 100ml
Calories: 80kcal per can
If you're a fan of sipping a cold glass of chardonnay on a sunny day, the idea of switching to a soft drink can be slightly underwhelming. Thankfully, there's now a whole category of alcohol-free wines that mimic the look and feel of a nice glass of vino.
"Noughty is one of the better low-alcohol wine alternatives out there," says Hobson. "Not only is it organic, it has around 20 calories and two grams of sugar per small glass – this is much lower than most fruit juices."
He continues: "It also contains some natural grape polyphenols, although not as much as its alcoholic counterpart."
Sugars: 2g per 100ml
Calories: 20kcal per 125ml glass
A 'mock' gin and tonic is one of the more convincing non-alcoholic spirits out there, so it works well in social situations or when you don't want others to know you're having a sober night.
"At around 12 calories per 100ml of spirit, the calorie content here is pretty low," says Hobson. "Mixers like pub tonics can often contain sweeteners like aspartame or acesulfame K, which some people find cause bloating or a bitter aftertaste, so you may want to check this before you order."
He adds that while nutritionally, a G&T doesn't offer much, it's a smart, grown-up option when you want to join in with a toast at the table.
Sugars: 0g (gin only)
Calories: 12kcal per 100ml (gin only)
When it comes to healthy pub drinks, many people see soda and lime as the holy grail, so it might surprise you to see this refreshing option so low on the list.
"If it's made with just soda water and fresh lime juice, then it is zero calories, no sugar and naturally refreshing," says Hobson.
"But in reality, many bars use lime cordial, which can push the sugar content up dramatically. Many of these syrupy cordials contain artificial sweeteners, too."
Sugars: 0g (if fresh lime and soda)
Calories: 0kcal (if fresh lime and soda)
A staple of many people's childhood memories, this old-school apple drink has been catering to sober people since the late 60s.
"Let's start with the good stuff," says Hobson. "It's made from 100% apple juice and contains no added sugar or artificial sweeteners, which you could say gives it a nutritional edge over most fizzy drinks."
But at more than six teaspoons of unrefined sugar per can, it can easily lead to a quick energy boost and crash. "Given the high sugar content, this one is probably best kept as the occasional treat," advises Hobson.
Sugars: 26g per can
Calories: 118kcal per can
J2O looks and tastes like a healthy juice, so it's natural to think it's better for us than non-alcoholic beers and ciders – perhaps even counting toward our five-a-day?
Sadly, this isn't the case, says Hobson.
"Some people might see J2O as healthier, under the illusion of fruit juice in the ingredient list, but it's basically just another sugary drink," he clarifies. "A small 275ml bottle in the classic orange and passionfruit flavour contains almost 12 grams of sugar [more than a third of the recommended daily amount of 30g], and there's nothing nutritionally valuable going on here either."
Sugars: 12g per bottle
Calories: 55kcal per bottle
When you're flagging after a long day, the hiss-and-crack of a lemonade can is the sweetest sound you can hear, but soft drinks are one of the worst culprits for tooth decay.
"Whether you go for regular or diet, Sprite is an ultra-processed drink," says Hobson. "The standard version contains around 15 grams of sugar per 330ml can, while the sugar-free one swaps that for sweeteners like aspartame.
"Either way, it doesn't offer much nutritionally, and it's also easy to over-consume during a night out."
Sugars: 15g per 330ml can
Calories: 63kcal per can
Is there anything better than sticking a straw into an ice-filled glass of Coca-Cola on a hot, sunny day?
While classic Cola might taste amazing, it's not so great for your teeth or your health, as it contains more sugar than any other drink on this list.
"A 330ml can contains about 35g sugar – that's nearly nine teaspoons," warns Hobson. "As there's nothing in the ingredients list that's going to slow down the absorption, it can have a huge impact on your blood sugar levels too," he notes.
If you can't kick the habit entirely, there are things you can do to lessen the impact. 'Sugar-free versions, like Coke Zero, contain artificial sweeteners, which aren't great but are much better than the sugar-filled original," he suggests.
Try to stick to just one glass per pub outing, as an occasional 'treat', and then switch to one of the options further up the list to lessen the sugar rush.
Sugars: 35g per 330ml can
Calories: 139kcal per can
Read more alcohol-free stories:
I gave up alcohol for 12 years – here's how to socialise sober (Yahoo Life UK, 5-min read)
I drank beer for breakfast and wine while working until I confronted my alcoholism (Yahoo Life UK, 6-min read)
Dry January transformed my life, body and relationship (Yahoo Life UK, 9-min read)