Drink Calories: What's Really in Your Glass
Liquid calories are the most common gap between what people log and what they consume. Drinks don't trigger fullness the way food does — research repeatedly shows that calories drunk don't reduce how much we eat afterward — which makes them a uniquely efficient way to overshoot a budget without noticing. The table below lays out every beverage in our database so the costs are visible before you pour.
If you're auditing your own tracking, drinks are the first place to look. A daily juice, an oat-milk latte, and a couple of sodas can add 400–600 unlogged calories — enough to erase a deficit entirely. Swap audits here are high-leverage: the difference between two drinks is often the easiest 150 calories you'll ever cut.
| Food | Serving | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| Black Coffee | 1 cup (237g) | 21/100g | 0.2g | 0g | 0g |
| Green Tea | 1 cup (245g) | 21/100g | 0.5g | 0g | 0g |
| Diet Cola | 12 fl oz can (355g) | 72/100g | 0.4g | 1.1g | 0g |
| Kombucha | 8 fl oz (240g) | 3816/100g | 0.2g | 9.6g | 0g |
| Coconut Water | 1 cup (240g) | 4318/100g | 0.5g | 10.1g | 0g |
| Almond Milk (unsweetened) | 1 cup (240g) | 4619/100g | 1.7g | 1.7g | 3.8g |
| Cappuccino | 8 fl oz (240g) | 6527/100g | 4.1g | 6.7g | 2.4g |
| Sports Drink | 12 fl oz (360g) | 9426/100g | 0g | 23g | 0g |
| Soy Milk (unsweetened) | 1 cup (243g) | 9539/100g | 8.7g | 3.2g | 5.1g |
| Vodka (80 proof) | 1.5 fl oz shot (42g) | 97231/100g | 0g | 0g | 0g |
| Whiskey (80 proof) | 1.5 fl oz shot (42g) | 97231/100g | 0g | 0g | 0g |
| Coffee with Cream and Sugar | 1 cup (240g) | 10343/100g | 6.7g | 10.6g | 3.8g |
| Light Beer | 12 fl oz (354g) | 10329/100g | 0.7g | 5.7g | 0g |
| Energy Drink | 8.4 fl oz can (250g) | 10843/100g | 1.3g | 25.5g | 0g |
| Lemonade | 1 cup (248g) | 11446/100g | 0g | 30g | 0g |
| Oat Milk | 1 cup (240g) | 11548/100g | 1.9g | 12.2g | 6.7g |
| Orange Juice | 1 cup (248g) | 11747/100g | 2g | 25.3g | 0.7g |
| Apple Juice | 1 cup (248g) | 11948/100g | 0.2g | 28g | 0.7g |
| White Wine | 5 fl oz glass (147g) | 12182/100g | 0.1g | 3.8g | 0g |
| Red Wine | 5 fl oz glass (147g) | 12585/100g | 0.1g | 3.8g | 0g |
| Beer (regular) | 12 fl oz (356g) | 15343/100g | 1.8g | 12.8g | 0g |
| Chocolate Milk | 1 cup (240g) | 15464/100g | 8.4g | 24.5g | 2.6g |
| Cola | 12 fl oz can (368g) | 15542/100g | 0g | 38.3g | 1.1g |
| Latte | 12 fl oz grande (360g) | 15543/100g | 10.1g | 15.8g | 5.8g |
| Protein Shake | 11 fl oz (325g) | 19861/100g | 21.5g | 2.9g | 11g |
| Fruit Smoothie | 12 fl oz (340g) | 22466/100g | 7.8g | 40.8g | 3.7g |
| Hot Chocolate | 1 cup (250g) | 22891/100g | 6.8g | 41.3g | 3.8g |
| Margarita | 1 cocktail (240g) | 293122/100g | 0.2g | 38.6g | 0.2g |
| Milkshake (vanilla) | 12 fl oz (340g) | 381112/100g | 13.3g | 60.5g | 10.2g |
| Sweet Tea | 1 cup (240g) | 962401/100g | 0.2g | 236.6g | 1.7g |
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Frequently Asked Questions
Why don't drink calories fill me up?
Satiety relies on chewing, stomach stretch from solid volume, and slower digestion — liquids skip most of that. Studies where people add identical calories as soda versus solid food show the soda group eats just as much at the next meal.
Is fruit juice healthier than soda?
Calorically they're close — orange juice and cola are both roughly 40–45 calories per 100ml. Juice brings vitamins; soda doesn't. But for weight management, both are sugar water without fiber, and whole fruit beats either.
Do I need to log black coffee and tea?
Plain black coffee and unsweetened tea are 2–5 calories a cup — skip them guilt-free. The moment milk, syrup, or sugar enters the cup, it's a real entry: a large flavored latte can exceed 300 calories.
How many calories are in alcohol?
Alcohol itself is 7 calories per gram — nearly fat-dense — before any mixer. A 5% beer runs about 150 calories, wine about 120–130 per glass, and sugary cocktails 200–400. It's also calories your body burns first, pausing fat oxidation meanwhile.