5 Healthy mocktails to lighten up your summer social life

Brenda Braslow, MS, RDN, LDN, CDCES - Registered Dietitian Nutritionist and Certified Diabetes Care and Education Specialist (CDCES)

Healthy mocktails are a tasty alternative to alcohol and more exciting than ordinary club soda and lime. Learn how mocktails can be a healthier choice, and check out some low-calorie recipes to try at your next party.

Healthy mocktails do exist

Do you want to enjoy a cocktail without the alcohol? Healthy mocktails provide more exciting alternatives than a plain sugary soda at the next party. More importantly, more nutritious recipes for refreshing drinks will keep your weight loss on track and update your summer drink selections.

What's the difference between a mocktail and a cocktail?

Mixed drinks called mocktails contain similar ingredients to a cocktail, minus the alcohol. Back in the day, someone cleverly coined the word mocktail as a mash-up of mock and cocktail, meaning "a faux cocktail." Some mocktails substitute zero-proof spirits with flavors similar to the alcoholic ingredient.

Virgin drink vs. mocktail

A virgin drink is similar to a mocktail, and the terms are often used interchangeably. Both terms imply a non-alcoholic drink. Virgin drinks typically use all the ingredients of an alcoholic drink, minus the alcohol. However, a mocktail is usually crafted with other ingredients. It sometimes includes zero-proof spirits to achieve a similar flavor profile to its alcoholic counterpart.

Are mocktails lower in calories than cocktails?

Generally, mocktails are slightly lower in calories than their alcoholic counterparts. Alcohol has 7 calories per gram, which is just slightly lower than the 9 calories per gram in fat. On the other hand, it is higher in carbs and protein at 4 calories per gram. Still, mocktails can be high in calories, depending on the other ingredients added, such as sugar syrups, fruit juice, and more.

Here are some comparisons of calories and alcohol content in 1.5 fluid ounces of zero-proof liquors compared to regular ones.

	Calories in 1.5 ounces	Alcohol, grams
Zero-proof gin	0	0
90-proof gin	110	16
Zero-proof rum	5	0
Rum	97	14
Zero-proof whiskey	10	0
Whiskey	97	14
Zero-proof tequila	0	0
Tequila	96	14

Are mocktails safe during pregnancy?

Not all mocktails may be safe during pregnancy. Mocktails made with juices, fresh herbs, and soda water are generally safe during pregnancy. However, people with gestational diabetes should monitor their mocktail intake, as juices and flavors can affect blood sugar levels.

Mocktails that use zero-proof spirits or other non-alcoholic flavorings or ingredients may not be safe during pregnancy. Some non-alcoholic spirits use adaptogens or herbal ingredients that are not recommended during pregnancy or breastfeeding. Check the label of non-alcoholic spirits to ensure the ingredients are safe for pregnancy.

Healthy mocktail recipes from the MyNetDiary Premium recipe collection

Pina Colada Smoothie with Banana
This pina colada-inspired smoothie provides an energizing combo of fruit and protein from the Greek yogurt and protein powder.
290 calories, 22g protein, 42g carbs, and 5g fat per 12-ounce serving

Raspberry Sorbet Mocktail
You might choose a martini glass for this refreshing drink, which features only 4 ingredients.
73 calories, less than 1g protein, 19g carbs, and zero fat per serving

Refreshing Spritzer
A splash of orange juice and peppermint makes this the perfect refreshing summer drink.
13 calories, less than 1g protein, 3g carbs, and less than 1g fat per serving

Recipes for other healthy mocktails

Strawberry Basil Smash Drink
You won't even miss the alcohol with this colorful and flavorful drink from Life & Lemons. Garnish it with lime, basil, and a strawberry for a beautiful presentation.
22 calories, 1g protein, 6g carbs, and less than 1g fat per serving

Healthy Grapefruit Paloma Mocktail
This citrusy mocktail from All the Healthy Things features a sweetening smidgen of maple syrup. Lower the calories and carbs by substituting maple syrup with agave or stevia.
132 calories, 1.5g protein, 39g carbs, and less than 1g fat per serving

Use MyNetDiary's Recipe Import feature to enter these drink recipes into the app for accurate tracking.