Calories in Four Lokos: Nutrition Facts & Serving Sizes
Per 1 can (695ml)
Per 100g
Source: Web research, March 2026.
Four Loko is a flavored malt beverage sold in large 23.5oz (695ml) cans at approximately 12% ABV. One full can contains approximately 660 calories, 65.3g of carbohydrates, and 59.8g of sugar with virtually no protein or fat. Per 100g, Four Loko has 95 calories. The calorie count per can is comparable to eating a full meal, driven by both the alcohol content (alcohol provides 7 calories per gram) and the large amount of added sugar used to flavor the beverage. The original formulation included caffeine, taurine, and guarana, but these were removed in 2010 following FDA action. Current versions are standard high-ABV flavored malt beverages. A single can contains the alcohol equivalent of roughly 4-5 standard drinks. For anyone tracking macros or managing body composition, the 660 calories per can with near-zero nutritional value makes it one of the most calorie-inefficient choices available.
Nutrition Highlights
Calories by Serving Size
| Serving | Cal | Protein | Carbs | Fat | Fiber |
|---|---|---|---|---|---|
| 1 can (695ml) | 660.3 | 0.7g | 65.3g | 0g | 0g |
| 100g | 95 | 0.1g | 9.4g | 0g | 0g |
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Full Nutrition Facts (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 95 | 5% |
| Protein | 0.1g | |
| Total Fat | 0g | |
| Total Carbohydrates | 9.4g | 3% |
| Dietary Fiber | 0g | |
| Sugars | 8.6g | 17% |
| Sodium | 0mg |
% Daily Values based on a 2,000 calorie diet (FDA reference).
Health Benefits of Four Lokos
Four Loko provides no meaningful health benefits. It contains zero protein, zero fat, zero fiber, and zero vitamins or minerals across all micronutrients. The calorie content comes entirely from alcohol and sugar, neither of which contributes to fitness, muscle building, or recovery.
Alcohol in general suppresses muscle protein synthesis and interferes with testosterone production, growth hormone release, and sleep quality. Research shows that even moderate alcohol consumption can reduce anabolic hormone levels in the hours following intake, directly impairing recovery and muscle gain.
The high sugar content (59.8g per can) causes a rapid blood glucose spike followed by a crash. Combined with alcohol's effects on blood sugar regulation, this can worsen energy levels, increase hunger, and promote fat storage, particularly around the abdomen.
For anyone in a calorie deficit, a single can of Four Loko at 660 calories consumes roughly a third of a typical 2,000-calorie daily budget with nothing to show for it nutritionally. There is no satiety value, no macronutrient contribution, and no recovery benefit.
If alcohol is consumed socially, lower-calorie options such as light beer (29 cal/100g) or hard seltzer (28 cal/100g) are significantly less damaging to calorie targets.
Dietary Considerations
Four Loko is gluten-free as a malt beverage (though check specific flavors) and contains no dairy or animal products. It is technically vegan in most formulations. It is not keto-compatible given 9.4g of carbs per 100g and 65.3g per full can. For weight loss, Four Loko is one of the worst choices available. The 660 calories per can carry zero nutritional benefit, and alcohol directly impairs fat burning by prioritizing alcohol metabolism over fat oxidation. Sodium is zero. There are no allergens beyond possible gluten from malt, depending on the specific product. The high alcohol content (12% ABV) per large can volume creates significant intoxication risk, particularly for those with lower body weight.
Daily Intake (100g)
100g of four loko provides 5% of a 2,000-calorie diet.
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Frequently Asked Questions
How many calories in Four Loko?
A full 23.5oz can of Four Loko (695ml) contains approximately 660 calories. Per 100g, Four Loko has 95 calories. The high calorie count comes from both the alcohol content and the large amount of added sugar.
Is Four Loko good for weight loss?
No. Four Loko is one of the worst choices for weight loss. A single can adds 660 empty calories with zero protein, zero fiber, and zero micronutrients. Alcohol also directly suppresses fat oxidation and impairs recovery. Avoiding it entirely is the best approach when cutting.
How much protein in Four Loko?
Four Loko contains 0.1g of protein per 100g and about 0.7g per full can. It provides essentially no protein. It will not support muscle building or recovery in any way.
How much sugar is in Four Loko?
A full can of Four Loko contains approximately 59.8g of sugar. Per 100g, it has 8.6g of sugar. This is entirely added sugar from flavoring, contributing significantly to the calorie count alongside the alcohol.
How does Four Loko compare to regular beer in calories?
Four Loko (95 cal/100g, 660 cal/can) is much higher in calories than regular beer (43 cal/100g) and light beer (29 cal/100g). The combination of high ABV (12%) and large volume (695ml) with added sugar makes Four Loko far more calorie-dense than a standard beer serving.
Is Four Loko gluten-free?
Most Four Loko flavors are marketed as gluten-free, as they are made from fermented sugar rather than barley malt. However, always check the label on specific flavors to confirm, as formulations can vary. People with celiac disease should verify before consuming.
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