5 Healthy mocktail recipes to lighten up your summer social life

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

Are you avoiding alcohol but want a little more than a club soda and lime? Learn why mocktails are a healthy alternative and check out some low-calorie recipes to try at your next party.

Healthy mocktails do exist

Do you want to enjoy a cocktail but don’t want (or can’t have) the alcohol? For whatever reason you abstain from alcohol, know that healthy mocktails provide more exciting alternatives than a plain sugary soda at the next pool 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. Way 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 and sometimes includes zero-proof spirits to achieve a similar flavor profile to its alcoholic counterpart.

Are mocktails lower in calories than cocktails?

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 than carbs and protein at 4 calories per gram. But the mocktail could still have significant calories from its other ingredients, like sugar syrups, fruit juice, and more.

Here are some comparisons of 1.5 fluid ounces of zero-proof liquors compared to regular ones.

	Calories in 1.5 ounce	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

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 featuring only four 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 carb, 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 carb, and less than 1g fat per serving

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