Are Non-Alcoholic Beers and Mocktails Healthier?

Are you wondering if non-alcoholic beer is healthier than regular beer? Or if mocktails are just sugar bombs?

You’re not alone, and the short answer is: it depends.

The more helpful answer? Let’s look at the actual nutrition facts, ingredient differences, and context so you can decide what makes sense for you.

In this post, I’ll break down:

• Regular beer vs non-alcoholic beer
• Mocktails and their wide range of nutrition profiles
• A growing middle category: low-sugar, flavor-forward seltzers

I didn’t include non-alcoholic wines in this article because I haven’t tried any. I wanted to provide product recommendations that I’ve personally tried and enjoyed. Also, I’m Italian, and I don’t know that I’ll ever give up wine!

A Quick, Important Disclaimer

This article is intended for general nutrition education only and is not a substitute for individualized medical or nutrition advice. Everyone’s health history, medications, and tolerance levels are different.

Some people may need to avoid alcohol entirely, including non-alcoholic options, due to:

• medical conditions
• medication interactions
• pregnancy or breastfeeding
• a history of alcohol use disorder
• personal recovery or mental health considerations

Even non-alcoholic beverages can contain trace amounts of alcohol or ingredients that may not be appropriate for everyone.

If you’re unsure what’s safe or appropriate for you, it’s always best to check in with your healthcare provider or a registered dietitian for guidance tailored to your individual needs.

Non-Alcoholic Beer vs Mocktails: What’s the Difference?

At a high level:

• Non-alcoholic beer starts as beer and has alcohol removed, or it is brewed in a way that keeps the alcohol content less than 0.5% ABV.
• Mocktails are alcohol-free drinks designed to mimic cocktails, often using juice, syrups, or flavor concentrates.
• Flavor-forward seltzers fall somewhere in between — more exciting than plain sparkling water, but far lower in sugar than most mocktails.

Nutritionally, these categories can look very different, which is why labels matter.

Regular Beer vs Non-Alcoholic Beer Nutrition Facts

Removing alcohol from beer lowers the calorie content by eliminating alcohol-derived calories and reduces alcohol’s impact on sleep, recovery, and energy. Non-alcoholic beer, however, still contains carbohydrates and sugars from brewing, which isn’t a bad thing on its own, despite how carbs are often portrayed online (I break this down more in my post on why carbs aren’t bad). Compared to regular beer, non-alcoholic versions have fewer total calories but similar carbohydrate content, depending on the style.

Typical Nutrition for a 12-ounce Non-Alcoholic Beer

Non-Alcoholic Beer Brands Nutrition Facts

The two biggest craft NA beer brands are Athletic Brewing and Go Brewing. The nutrition facts vary by style. Some are very light, while others are intentionally fuller-bodied and closer nutritionally to regular beer (minus the alcohol). Exact numbers vary by product and size.

Athletic Brewing NA beers (12-ounce serving):

• 45 to 90 calories
• 10 to 21 grams of carbs 
• Lighter styles (pilsners, pale ales) are lower calorie
• Porters and IPA styles are higher

Go Brewing NA beers (12-ounce serving):

• 43 to 102 calories
• 9 to 23 grams of carbs 
• Fuller-bodied porters and IPAs trend higher

Go Brewing also offers multiple gluten-free beers, which is great if you’re avoiding gluten due to celiac disease, gluten intolerance, or a wheat allergy.

I’m personally a porter and wheat beer girl, and I think Go Brewing brews them better! I also love their New School Sour, and all of the Brews of the Month have been AMAZING since I’ve joined their Beer Club (Athletic Brewing has one as well).

Mocktails: Where Nutrition Can Vary Widely

Mocktails are not a single category. Nutritionally, they’re all over the map.

Typical Nutrition for an 8–12 ounce Mocktail

• Calories: ~50–150
• Carbohydrates/sugars: ~5–25 g (sometimes more with juice or syrups)

Mocktails get most of their calories from carbohydrates, typically from fruit juice, sweeteners, or flavor concentrates, since they don’t contain alcohol. Because of this, some mocktails can actually be higher in sugar and carbohydrates than non-alcoholic beers (especially when juices or syrups are used). That doesn’t automatically make them unhealthy, particularly when you understand why carbohydrates aren’t the enemy, but it does make label-reading important, especially if you have a medical condition that affects how your body handles carbohydrates.

Popular canned mocktail brands include:

• De Soi
• Mingle Mocktails
• Recess
• Free AF

These can be great options for people who want cocktail-style flavors and ritual, but labels matter, especially if sugar intake or blood sugar stability is a concern.

Want to take things into your own hands and mix up mocktails you’ll actually want to drink? Grab my free mocktail recipe book and start sipping smarter.

A New Middle Ground: Low-Sugar, Flavor-Forward Seltzers

This is the category I see more people gravitating toward (myself included!).

These drinks are:

• Technically sparkling waters or seltzers
• Made with real fruit, botanical flavors, or juice splashes.
• Higher in flavor than traditional seltzer.
• Very low in calories and sugar.
• Easier to find in stores than canned mocktails and NA beers

Typical Nutrition for a 12-Ounce Can:

• Calories: ~5–20
• Sugar: 0–2 g
• Carbohydrates: ~1–4 g
• Alcohol: 0%

That puts them lower in calories and sugar than most mocktails and non-alcoholic beers while still feeling intentional and satisfying.

Brands Worth Highlighting

Spindrift: These seltzers are made with real fruit juice, which gives them noticeably more flavor than standard seltzer. They are slightly higher in calories than zero-calorie options, but still very low overall and clearly labeled. I love the Nojito and Island Punch flavors.

Sanzo: These are a standout for bold, fruit-forward flavors like lychee (my favorite) and calamansi. They use real fruit with minimal sugar and pack a zingy punch. This is often a favorite for people who want something fun without sweetness overload.

Bubly: Bubly already makes great seltzer, and they recently launched a line of mocktail-inspired flavors that are zero-sugar and zero-calorie.

These drinks tend to work especially well for:

• People who don’t want sweetness but still want flavor.
• Social settings where you want something festive in your hand.
• Anyone easing away from alcohol without replacing it with another high-sugar habit.
• An option you can easily find in your grocery store.

So… Are Non-Alcoholic Beers and Mocktails Healthier?

From a nutrition standpoint:

• Regular beer includes alcohol, which contributes calories and affects sleep, metabolism, and recovery.
• Non-alcoholic beer removes alcohol but keeps carbs and body, with calories varying by style.
• Mocktails range widely — some are balanced, others are essentially juice-based drinks.
• Flavor-forward seltzers tend to be the lowest in calories and sugar while still offering taste and ritual.

There’s no universally “healthiest” choice — only the option that best matches your goals, preferences, and how you want to feel afterward.

Final Takeaway

Cutting back on alcohol doesn’t have to mean choosing between “boring” and “unhealthy.” The non-alcoholic space has expanded far beyond plain seltzer and sugary mocktails, and understanding the nutrition helps you choose intentionally rather than by default.

Whether that’s a non-alcoholic beer, a canned mocktail, or a bold, low-sugar seltzer, the best option is the one that supports both your health and your enjoyment.