Let’s be honest — many of us enjoy a drink now and then. Maybe it’s a glass of wine with dinner, a beer at a backyard cookout or a cocktail during a night out. But if you’re trying to be a little healthier, you might wonder: is one type of alcohol better than the others?

We brought in Ulysses Wu, MD, with Hartford HealthCare, to help break it down. Spoiler alert: None of them are particularly nutritious. But there are a few ways to make healthier choices.

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Is any one type of alcohol better for you?

Not exactly.

“Alcohol is a toxin that your body has to process and believe or not, not everyone has the enzymes to process these toxins,” says Dr. Wu. “No matter the form — wine, beer or liquor — it can have negative effects on your liver, metabolism, and long-term disease risk. It isn’t so much what you drink, it tends to be more about how often.”

But that said, some choices can still be less harmful than others.

1. Wine.

A glass of wine with dinner might feel like a harmless — even sophisticated — indulgence.

And with all the talk about red wine being good for your heart, it’s easy to assume it’s the best pick. But does it live up to its reputation?

Before you uncork that bottle, it’s worth knowing what’s really in your glass — and what it’s doing to your body.

  • A 5-ounce glass of red wine has about 120–130 calories.
  • White wine is slightly lower, around 110–120 calories.
  • Red has more antioxidants like resveratrol, but probably not enough to make a big health impact.

“There’s some minor evidence that red wine’s antioxidants are heart-healthy,” says Dr. Wu. “But the benefits are small, and you’d do better getting those nutrients from food.”

Bottom line: If you enjoy wine, keep it moderate — up to one glass a day for women, two for men — and don’t count on it for a health boost.

> Related: Best Wines for Your Heart Health

2. Beer.

That “beer gut” reputation? It’s not totally unfair.

“Beer doesn’t uniquely cause belly fat,” Dr. Wu says. “But between the carbs, the calories, and alcohol’s effect on metabolism, it definitely plays a role.”

  • A regular 12-ounce beer has 150–200 calories.
  • Light beers? More like 90–110 calories.
  • Single, double and triple IPAs can range anywhere from 200-500 calories.
  • Beer also tends to be higher in carbs, which means more bloat.

“Keep an eye on that can size,” Dr. Wu cautions. “Some craft beers come in 16-ounce cans or bigger — and the alcohol content can be much higher than your average lager.”

And don’t sleep on non-alcoholic beer.

“These have come a long way in the last few years. Today, they’re not only tasty – they’re also lower in calories,” Dr. Wu adds.

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3. Cocktails.

This is where things get tricky.

A basic vodka soda might run you 100 calories. But throw in juice, syrup, or a creamy liqueur, and suddenly you’re sipping 400+ calories — and you haven’t even had dinner yet.

“The best analogy is a cup of coffee,” says Dr. Wu. “Black coffee has almost no calories – but how many of us consistently drink it that way? Once you start adding more ingredients, they can have as many calories as a full meal.”

Healthier cocktail options include:

  • Vodka or tequila with soda water and lime
  • Gin and diet tonic
  • Whiskey on the rocks
  • A dry martini

“Keep it simple,” says Dr. Wu. “More ingredients typically mean more calories and sugar.”

But the real problem? Portion size.

You might have only had one glass of alcohol, but was it only one serving?

A standard drink means:

  • 5 oz of wine (5 servings per bottle)
  • 12 oz of beer (many modern beers are 16 – 25 ounces)
  • 1.5 oz of liquor (the higher the proof the higher the calories)

But that’s not what most of us pour.

“People often underestimate how much they’re drinking,” says Dr. Wu. “That 8-ounce glass of wine at dinner may actually count as one and a half drinks.”

> Related: These Are the 3 Best and Worst Alcoholic Drinks for Your Diet

Here’s why it matters.

No matter the type of alcohol, drinking raises your risk for several types of cancer — including breast, liver, colorectal, and throat cancer. The more you drink, the higher the risk.

It also messes with your metabolism.

“Your liver prioritizes metabolizing alcohol over everything else, including fat,” Dr. Wu explains. “That slows down fat burning and encourages fat storage.”

Translation: alcohol can make it harder to lose weight and easier to gain it. But these easy tips can help:

  1. Stick to the standard drink size. Big glasses or heavy pours sneak in extra calories.
  2. Choose low-cal options. Dry wines, low calorie wine, non-alcoholic or light beers, and spirits with soda water are your best bet.
  3. Avoid sugary mixers. Syrups, juices and sodas are loaded with hidden calories. Opt for an artificial sweetener instead.
  4. Drink water between drinks. It helps you stay hydrated and slow your roll. Aim for at least one glass of water between each drink.
  5. Be mindful of frequency. Even “moderate” drinking adds up fast — both in calories and health risks.
  6. Watch the alcohol content. As a rule of thumb, the higher the ABV (alcohol by volume), the higher the calories.

So choose wisely, sip slowly, and when in doubt, opt for water instead.