Carbs in Wine: Where Are They Hidden in Your Glass?
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We all probably know that drinking alcohol can make us gain weight. After all, there’s a reason the terms “beer belly” and “wine belly” exist. But, while we most often tend to associate carbs with beer, we might be surprised to learn that wine also contains carbohydrates. So, where are the carbs in wine, and just how many carbs does a glass of wine contain?
In this post, we’ll gain insight into what carbohydrates are and explore which types of wine have more carbs than others. Let’s dive in!
Carbohydrates, otherwise referred to as carbs, are one of the most basic food groups. In fact, along with fat and protein, carbohydrates are classified as a vital macronutrient because our body needs them for energy. They fuel our body.
Here’s how it works: whenever we consume carbohydrates, our body breaks them down into glucose — another word for sugar. Glucose is the main source of energy for our body’s cells, tissues, and organs.
There are three main types of carbohydrates: sugars, starches, and fiber. As such, we can find carbohydrates in a wide variety of foods, such as grains, pasta, fruits, dairy products, legumes, desserts, juices, and starchy vegetables like potatoes. On the other hand, meat, fish, and poultry don’t contain a lot of carbohydrates.
Since many of us tend to associate antioxidants with wine, it might come as a surprise to learn that carbohydrates are also present in wine. In fact, a standard 5-ounce glass of wine usually contains about 3 to 4 grams of carbohydrates, depending on the wine (more on this, below!).
Where exactly do the carbohydrates in wine come from? Simply put: unfermented sugar from grapes. During the fermentation process, the sugars in grapes — specifically glucose and fructose — ferment with yeast to create alcohol. However, not all sugar is converted into alcohol during this process; some unfermented sugar remains. This leftover sugar is called residual sugar, which becomes the carbs in wine.
Not all wine is created equal when it comes to the number of carbohydrates. Some wine has more carbohydrates than others. For instance, wines that have lower sugar content during the fermentation process also have fewer grams of carbohydrates per glass. With that in mind, let’s take a closer look at the amount of carbohydrates in different types of wine.
In general, sweet red wines tend to have a higher amount of carbohydrates, sometimes reaching 5-7 grams or more per 5-ounce glass. This is because these wines retain more of the grape’s natural sugars, which is also what gives them a sweet taste.
However, drier red wines like Cabernet Sauvignon and Pinot Noir tend to be lower, since most of the grapes are fermented into alcohol — hence the drier taste. Here are the number of carbs per 5-ounce glass for popular red wines:
Drier white wines like Chardonnay typically have less carbohydrates, while sweeter white wines like Rieslings tend to have more. Again, this is because sweeter wines retain more of the grape’s natural sugars, which are carbohydrates. Here are the number of carbs per 5-ounce glass for popular white wines:
As we can see, white wines tend to have a lower number of carbohydrates than red wines. So, what wine has the least amount of carbs? Sparkling white wine, followed by Pinot Blanc, Brut Champagne, and Pinot Grigio/Pinot Gris.
Now that we have a better understanding of the number of carbs in wine, let’s look at how they compare to other types of alcohol.
In general, wine is relatively low-carb compared to other alcoholic beverages. For instance, while a standard glass of wine contains anywhere between 3-5 grams of carbohydrates, a 12-ounce pint of beer can have a carbohydrate content of more than 12 grams.
Distilled spirits like vodka, rum, and whiskey are low-carbohydrate because the sugar has been completely distilled — which is why these often have a higher alcohol concentration. However, mixed drinks can be loaded with carbohydrates since they use high-sugar juices, sodas, and syrup. For instance, a Long Island iced tea may contain as many as 33 grams of carbohydrates due to the cola, lemon juice, and simple syrup. Or consider a piña colada, which contains a whopping 43 grams of carbs!
Finally, although there are liqueurs with moderate alcohol content, they usually have a higher sugar content, and thus a higher amount of carbohydrates. And some liqueurs, such as amaretto or crème de menthe, almost always have added sugar.
While our body needs carbohydrates for energy, it’s important to consume them in moderation, since too many can cause us to gain weight. Too many carbohydrates equals too many calories, which means excess fat.
Similarly, too many carbohydrates can be detrimental to our blood sugar levels. Anytime we eat (or drink) carbohydrates, they’re absorbed into our bloodstream, causing a spike in our blood sugar levels. Over time, eating too many carbohydrates can make it difficult for our body to regulate blood sugar levels, putting us at a greater risk for type 2 diabetes.
Keep in mind that the type of carbohydrate we consume makes a difference. For instance, refined carbohydrates — like white bread or pasta — are easier to digest, but they cause a quick spike in blood sugar. However, complex carbohydrates, such as legumes, whole grains, fruits, and vegetables, are healthier because they take longer to digest and don’t cause an immediate blood sugar spike.
Many people tout wine for its potential health benefits. This is largely because wine, particularly red wine, contains a group of antioxidants called polyphenols, including resveratrol. These compounds have been associated with several heart-healthy benefits, like helping reduce oxidative stress and inflammation in the body. As such, some studies suggest moderate wine consumption may be linked to a reduced risk of certain chronic diseases, including heart disease.
However, it’s important to note that consuming any amount of alcohol regularly and in large quantities can be detrimental to our health. Heavy alcohol consumption — regardless of the type of alcohol — has been linked to an increased risk of mental and physical health issues, from depression, anxiety and dementia, to heart disease, liver disease, and cancer.
Now that we have a better understanding of the amount of carbs in wine and the importance of limiting our consumption, let’s look at eight ways to incorporate healthier wine drinking habits into our routine:
By implementing these tips, we can still enjoy wine without compromising our health and well-being. Keep in mind, however, that quitting alcohol entirely may be most beneficial for some of us, given the toll that it can take on our physical and mental health.
Carbohydrates in wine come from the unfermented sugar in grapes. Red wines typically contain more carbohydrates than white, drier wines due to a higher concentration of sugar. While wine may contain a lesser amount of carbohydrates than other types of alcohol, it still contains them! And over time, all of those glasses of wine can add up — causing us to gain weight and increasing our risk of a variety of health issues. Just like other alcohol, we should drink wine in moderation and limit our consumption.
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1. What are carbohydrates, and why are they important in our diet?
Carbohydrates are essential macronutrients that provide energy for our body's functions. They are found in various foods like grains, vegetables, fruits, and even grapes. Moderation is key, as too many carbs can lead to weight gain, while too few can result in sluggishness.
2. How many carbs in a glass of wine?
In a 5-ounce glass of wine, you'll find approximately 3 to 4 grams of carbohydrates. This amount, though relatively small, should be considered, especially if you're watching your carb intake.
3. Where do the carbs in wine come from?
The primary source of carbs in wine is the natural sugars found in grapes. During the winemaking process, these sugars ferment into alcohol, but not all are converted, leaving some as residual carbohydrates in the final product.
4. Which types of wine have more carbs?
Dry wines like Cabernet Sauvignon, Pinot Noir, and Chardonnay typically have fewer carbs, around 2-4 grams per glass. Sweeter wines like Moscato and Riesling can have higher carbohydrate content, sometimes reaching 5-7 grams or more per glass.
5. What are the health benefits of wine, and what should we be cautious about?
Wine, in moderation, offers antioxidants that support heart health and potential longevity. However, it's crucial to balance these benefits with potential downsides, including the risk of addiction, liver issues, and excess calorie intake.
6. What are some practical tips for a healthier wine routine?
If you choose to drink wine, make sure to measure your pour, practice mindful drinking, alternate wine with water to stay hydrated, set weekly wine limits, choose dry wines for lower carb content, pre-plan healthy snacks to curb munchies, and incorporate regular physical activity to offset excess wine calories.
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