How Many Calories Are In A Seltzer?

Plain seltzer water has 0 calories; sweetened or alcoholic versions add calories from sugar or alcohol.

Calories In Seltzer Water: Plain, Flavored, And Hard

When people say “seltzer,” they might mean three different things: plain sparkling water, flavored sparkling water with no sweeteners, or the alcoholic version sold as a canned drink. Only the last two can carry calories. Plain carbonated water clocks in at zero because there’s no protein, fat, carbohydrate, or alcohol to supply energy.

Nutrition databases list unsweetened carbonated water at 0 kcal, which matches what you’ll see on most cans and bottles. Alcoholic versions pick up energy from ethanol itself—each gram of alcohol contributes 7 kcal—and from any residual sugars. U.S. guidance defines a standard drink as 14 g of pure alcohol, which helps you estimate where those numbers come from when scanning a can’s ABV and serving size. NIAAA’s standard drink page explains the 14 g reference and typical serving sizes.

Quick Comparison: Types, Typical Calories, What Changes The Count

The table below sums up the landscape so you can match your pick to your goal. Values are for a 12-ounce can unless noted.

Type	Typical Calories (12 oz)	What Affects The Number
Plain Sparkling Water	0	None — just carbonated water.
Flavored, Unsweetened	0–5	Trace minerals or acids; usually listed as 0 on labels.
Flavored With Sugar	10–160	Grams of added sugar per can (4 kcal per gram).
Alcoholic (4–6% ABV)	90–120	Alcohol grams (7 kcal/g) + any residual sugar.

Label math is simple once you know where energy comes from: carbohydrate and protein add 4 kcal per gram, fat adds 9, and ethanol adds 7. That’s why a can with 5% ABV lands near 100 kcal even when sugars read “0 g.” If you want a refresher on daily energy budgeting before you slot these drinks into your day, set your daily calorie needs and work back from there.

What “Zero” Really Means On Sparkling Water

Plain seltzer is just water and carbon dioxide. In nutrient databases, carbonated water carries no energy and no macronutrients. You can verify by searching the USDA database, where generic carbonated water entries list 0 kcal per common servings. USDA FoodData Central is the authoritative lookup if you want to cross-check a specific brand style.

Flavored versions without sweeteners also come in at 0 because “natural flavors” add aroma, not calories. If a product uses sugar or fruit juice, calories will show up on the Nutrition Facts line. If you’re comparing soft drinks, the FDA’s label rules make it easy to spot added sugars—look for the “Includes X g Added Sugars” line. That section directly ties to energy on the label. NIH’s calorie calculator for alcohol also illustrates how energy stacks up for alcoholic beverages.

Why Alcoholic Cans Land Around 100 Calories

Most hard seltzers fall in the 4–6% ABV range. Using the 7 kcal per gram value for ethanol, you can estimate energy from ABV and serving size. One 12-ounce can at 5% ABV contains roughly 14 g of alcohol (that’s one standard drink), which alone supplies ~98 kcal—before any sugar. That’s why many labels show 90–100 kcal with 0–2 g carbohydrate. The standard-drink definition comes straight from national guidance.

Brand formulas vary, but the pattern holds: raise ABV and calories rise; add sugar and calories rise faster. Public health summaries peg typical serving calories for beer and spirits in similar ranges, which helps you compare a can of hard seltzer to a bottle of beer on a calorie basis.

How To Read A Can In 10 Seconds

Scan Serving Size and Calories.
Check Total Carbohydrate and the line for Added Sugars. Sugar drives energy in sweetened waters.
Find ABV if it’s the alcoholic type. A 4–6% range usually means ~90–120 kcal from ethanol alone.
Look for Ingredients. “Carbonated water, natural flavor” signals a zero-calorie non-alcoholic can.

Serving Sizes, ABV, And Calories: A Practical Range

Here’s a simple way to estimate energy from ABV for a 12-ounce can. The figures are rounded so you can make quick calls at the shelf.

ABV (%)	Alcohol Calories (12 oz)	Notes
4.0	~79 kcal	About 11 g alcohol; sugars can add more.
5.0	~98 kcal	About 14 g alcohol; matches one standard drink.
6.0	~118 kcal	About 17 g alcohol; many “extra” styles sit here.

Where The Numbers Come From

Energy from ethanol is computed using 7 kcal per gram. Grams of ethanol depend on volume and ABV; the common rule of thumb is that a 12-ounce can at 5% ABV contains about 14 g of pure alcohol, which aligns with one standard drink in U.S. guidance from the National Institute on Alcohol Abuse and Alcoholism.

Choosing Between Plain, Flavored, And Alcoholic

Pick The Zero-Calorie Everyday Option

For routine hydration, grab plain sparkling water. It’s calorie-free and refreshing, and it suits most meals without nudging your energy intake upward. Twist a lemon rind or drop in a slice of cucumber for aroma without sugar.

Want Flavor Without Sugar?

Look for “natural flavor” on the ingredients list with 0 g total sugars and 0 kcal on the Nutrition Facts panel. Mineral content can differ a bit across brands, but the energy impact stays at zero. If you watch how added sugars stack up across a day, remember that every gram contributes 4 kcal; your label does the math for you in the “Added Sugars” line.

Reaching For A Boozy Can?

Check ABV first, then the carbohydrate line. A 5% can with 1–2 g carbohydrate will sit near 100 kcal. A higher-ABV can or a sweetened variety will run higher. If you want to sanity-check the weekly total from drinks, plug rough counts into the NIAAA alcohol calorie calculator to see how fast energy adds up.

Smart Swaps And Serving Ideas

Make A Zero-Calorie Spritz

Combine plain bubbly water with a squeeze of citrus and a few mint leaves. You get aroma and bite with no energy cost. If you like a little tartness, a teaspoon of vinegar-based shrub or a splash of unsweetened cranberry adds pop without turning the calorie dial.

Use Flavor Boosters Without Sugar

Citrus peel twists (oils add scent, not energy).
Fresh herbs: mint, basil, rosemary.
Frozen berries as “ice” for color and chill.

If You Track Macros

Zero-calorie cans won’t alter your day’s carb or fat totals. Alcoholic versions don’t supply carbohydrate grams when sugars are absent, but they still contribute energy through ethanol. That’s why calories can be present even when carbs read “0 g.” Public sources summarize typical calories for beer and spirits to help with comparisons at a glance.

Frequently Mistaken Drinks

Tonic Vs Sparkling Water

Tonic water includes quinine and usually sugar; bottles often carry 80–130 kcal per 12 oz. Sparkling water and club soda skip the sugar, so the calorie line stays at zero.

“Essence” Doesn’t Mean Sugar

Fruit essences are volatile aroma compounds. They scent the drink but don’t move energy the way sugars do. If a flavored can lists 0 g total sugars and 0 kcal, that’s your confirmation.

How This Fits Into Your Day

For hydration, plain and unsweetened sparkling choices are as energy-light as it gets. They also help many people cut back on sugary sodas without feeling like they’re missing out on fizz. If you’re planning a night with alcoholic cans, tally them like any other drink: one 12-ounce can at ~5% ABV equals one standard drink and about 100 kcal. That estimate lines up with federal definitions used across health guidance and label education.

Bottom Line For Shoppers

Zero-calorie picks: plain and unsweetened flavored sparkling waters.
Energy shows up with sugar: each 5 g adds ~20 kcal.
Energy shows up with alcohol: ~100 kcal per 12 oz at 5% ABV.
Quick scan: Serving size → Calories → Added Sugars → ABV (if applicable).

How Many Calories Are In A Seltzer? | Label Smarts

Plain Seltzer

Flavored (No Sugar)

Hard Seltzer

Plain Sparkling

Flavored, Unsweetened

Alcoholic (Hard)