Calories in Beers: Nutrition Facts & Serving Sizes
Per 1 can (356g)
Per 100g
Source: USDA FoodData Central, SR Legacy, March 2026.
One can of regular beer (12 fl oz, 356g) contains 153 calories with 12.8g of carbs, 1.8g of protein, and zero fat. Per 100g, beer provides 43 calories, 3.6g of carbs, 0.5g of protein, and 0g of fat. Most of those calories come from alcohol (about 5% ABV for a standard beer), not from carbs or protein. Beer has virtually no micronutrients. There is no fiber, no meaningful vitamins, and minimal minerals. For anyone tracking macros, beer is essentially empty calories. A single can is not terrible at 153 calories, but the problem is that beers rarely come alone. Three beers on a night out is 459 calories with zero nutritional value, and that does not count the late-night food that usually follows. If you are serious about a cut, knowing these numbers helps you make informed tradeoffs.
Nutrition Highlights
Calories by Serving Size
| Serving | Cal | Protein | Carbs | Fat | Fiber |
|---|---|---|---|---|---|
| 1 can (356g) | 153.1 | 1.8g | 12.8g | 0g | 0g |
| 1 fl oz (30g) | 12.8 | 0.1g | 1.1g | 0g | 0g |
| 100g | 43 | 0.5g | 3.6g | 0g | 0g |
Track Beer in CaloBurner
Snap a photo to log calories and macros instantly.
Full Nutrition Facts (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 43 | 2% |
| Protein | 0.5g | 1% |
| Total Fat | 0g | |
| Total Carbohydrates | 3.6g | 1% |
| Dietary Fiber | 0g | |
| Sugars | 0g | |
| Sodium | 4mg |
Vitamins & Minerals (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 4mg | 0% |
| Potassium | 27mg | 1% |
| Magnesium | 6mg | 1% |
| Phosphorus | 14mg | 1% |
| Selenium | 0.6mcg | 1% |
| Folate | 6mcg | 2% |
| Niacin (B3) | 0.5mg | 3% |
% Daily Values based on a 2,000 calorie diet (FDA reference).
Health Benefits of Beers
Being straightforward: beer does not have significant health benefits, especially for those focused on fitness and body composition. The calories are almost entirely from alcohol and a small amount of carbohydrates, with no meaningful protein, fiber, or micronutrients.
That said, understanding beer's calorie impact helps you make better decisions. At 153 calories per can, a single beer can fit into most calorie budgets. The issue is frequency and quantity. Three beers three nights per week adds up to about 1,377 extra calories, which is nearly half a pound of fat per week if not accounted for.
Alcohol also impacts fitness in other ways. It can disrupt sleep quality, reduce muscle protein synthesis by up to 20% when consumed after training, and increase appetite (leading to additional calorie intake from food). If you are going to drink, timing matters. Avoid drinking on training days, especially within a few hours of your workout.
For harm reduction: eat a high-protein meal before drinking to slow alcohol absorption. Choose lower-calorie options like light beer (29 cal per 100g) or hard seltzer (28 cal per 100g) if you want to reduce the calorie impact. Alternate beers with water to slow down consumption. The goal is not necessarily to eliminate beer entirely, but to know exactly what it costs you in calories so you can budget accordingly.
Dietary Considerations
Beer is vegan (though some brands use animal-derived fining agents, so check if this matters to you). It is not gluten-free, as most beer is made from barley or wheat. Gluten-free beers made from sorghum or rice are available. Beer is absolutely not keto-friendly due to the carb and alcohol content. For weight loss, beer is one of the biggest saboteurs because it provides calories with no satiety. You do not feel full from beer, and alcohol lowers inhibitions around food choices. If you are on a cut, limiting or eliminating beer is one of the highest-impact changes you can make. Light beer (about 103 cal per can) is a better option if you are going to drink.
Daily Intake (100g)
100g of beer provides 2% of a 2,000-calorie diet.
Track Your Intake
See how beer fits your personal calorie and macro targets.
Related Foods
Frequently Asked Questions
How many calories in a beer?
A standard 12 oz can of regular beer has about 153 calories. Light beer is around 103 calories per can. Craft beers and IPAs can range from 180 to 300+ calories per can depending on ABV and sugar content.
Is beer good for weight loss?
No. Beer provides empty calories with no nutritional benefit and no satiety. A single can (153 calories) can fit into a calorie budget, but multiple beers add up fast. Alcohol also disrupts sleep and can increase appetite, making it harder to stick to your diet.
How much protein in beer?
Beer has almost no protein. A 12 oz can contains only 1.8g of protein (0.5g per 100g). Beer should never be counted toward your protein goals. It is essentially a carb and alcohol source with negligible protein.
How many carbs in a beer?
A standard 12 oz beer has about 12.8g of carbs. Light beer has roughly 5 to 6g of carbs per can. Note that most of beer's calories come from alcohol, not carbs. Even low-carb beers still have significant calories from the alcohol itself.
Does beer cause belly fat?
Beer itself does not specifically target belly fat. However, the extra calories from regular beer consumption contribute to overall fat gain. Where your body stores fat is determined by genetics and hormones, not the specific food or drink. The real issue is that beer adds empty calories that make it harder to maintain a calorie deficit.
What is the lowest calorie beer?
Light beers typically have 90 to 110 calories per 12 oz can. Ultra-light options can go as low as 55 to 70 calories per can. Hard seltzers (about 100 cal per can) are another lower-calorie alternative. Check the label, as calorie counts vary significantly between brands.
Track Beers in Your Diet
Snap a photo of your meal and CaloBurner will calculate the exact calories and macros. No food weighing required.