Calories in Hard Seltzers: Nutrition Facts & Serving Sizes
Per 1 can (355ml)
Per 100g
Source: Web research, March 2026.
Hard seltzer is a carbonated alcoholic beverage with just 28 calories per 100g, making it one of the lowest-calorie alcohol options available. A standard 12 fl oz (355ml) can contains approximately 99 calories with only 2.1g of carbs and 2.1g of sugar. Hard seltzer contains zero protein, zero fat, and virtually no micronutrients. The low calorie and carb count has made it the go-to drink for fitness-conscious people who still want to have a few drinks without completely wrecking their macros. Popular brands typically range from 70 to 110 calories per can and sit around 4 to 5 percent ABV. While it offers no nutritional value, it is the least damaging alcoholic choice from a calorie and carb standpoint.
Nutrition Highlights
Calories by Serving Size
| Serving | Cal | Protein | Carbs | Fat | Fiber |
|---|---|---|---|---|---|
| 1 can (355ml) | 99.4 | 0g | 2.1g | 0g | 0g |
| 100g | 28 | 0g | 0.6g | 0g | 0g |
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Full Nutrition Facts (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 28 | 1% |
| Protein | 0g | |
| Total Fat | 0g | |
| Total Carbohydrates | 0.6g | |
| Dietary Fiber | 0g | |
| Sugars | 0.6g | 1% |
| Sodium | 6mg |
% Daily Values based on a 2,000 calorie diet (FDA reference).
Health Benefits of Hard Seltzers
Hard seltzer offers no nutritional benefits. There are zero vitamins, minerals, protein, or fat in a standard can, meaning all calories come purely from the alcohol content. The appeal from a fitness standpoint is entirely about what hard seltzer does not contain: excessive sugar, carbs, and calories.
Compared to other alcoholic beverages, hard seltzer is the lowest-impact option for body composition. A 12 fl oz can at roughly 99 calories and 2.1g of carbs compares favorably to regular beer (around 150 calories), hard cider (about 199 calories), or wine (around 120 to 150 calories per glass). For someone tracking macros on a cut, being able to have a social drink without consuming 25g+ of sugar or 200+ calories is a meaningful practical advantage.
That said, alcohol itself has metabolic effects that go beyond its calorie count. Alcohol temporarily suppresses fat oxidation and can disrupt sleep quality and hormone levels with regular or heavy use. Treating hard seltzer as a lower-damage option rather than a health-positive choice is the right framing for anyone serious about body composition.
Dietary Considerations
Hard seltzer is gluten-free in most formulations, making it suitable for people with celiac disease or gluten sensitivity. It is vegan in virtually all commercial varieties. With only 0.6g of carbs per 100g and about 2.1g per full can, it is among the most keto-compatible alcoholic beverages available. It is not suitable for pregnant individuals or anyone avoiding alcohol. The sodium content (6mg per 100g) is minimal. Hard seltzer contains no calories from fat or protein, and no beneficial micronutrients whatsoever.
Daily Intake (100g)
100g of hard seltzer provides 1% of a 2,000-calorie diet.
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Frequently Asked Questions
How many calories in hard seltzer?
Hard seltzer has 28 calories per 100g. A standard 12 fl oz (355ml) can contains approximately 99 calories, all coming from the alcohol content.
Is hard seltzer good for weight loss?
Hard seltzer is the best alcoholic option if you are trying to lose weight. At about 99 calories per can with only 2.1g of carbs, it is far less damaging than beer, wine, or cocktails. Just remember that alcohol still temporarily slows fat burning regardless of the calorie count.
How much protein in hard seltzer?
Hard seltzer contains zero protein. It provides only alcohol-derived calories and a negligible amount of carbs, with no macronutrients of any kind.
Is hard seltzer keto-friendly?
Yes. Hard seltzer has only 0.6g of carbs per 100g and about 2.1g of carbs per full can, making it one of the most keto-compatible alcoholic beverages. It will not significantly impact ketosis when consumed in moderation.
How does hard seltzer compare to beer in calories?
Hard seltzer has roughly 99 calories per 12 fl oz can versus about 153 calories for regular beer and 103 calories for light beer. Hard seltzer also has far fewer carbs. It is the better choice for anyone watching their intake.
Does hard seltzer have sugar?
Hard seltzer has minimal sugar at 0.6g per 100g and about 2.1g per can. This is dramatically lower than hard cider (20.9g per serving) or most cocktails and flavored beverages.
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