Beverage Calorie Comparison Chart

The recommended amounts of calories needed to maintain energy balance varies based on sex, age and level of physical activity (iStock photo)

Very many of us consume a lot of beverages daily. This chart will help you figure out the approximate number of calories in your daily beverages consumption. Please be aware that the information provided in this article is not meant to replace the advice of a health care professional. If you have specific health concerns, please consult your health care professional.

Common Beverages: Calories per oz. and Calories per 8 fl. oz. serving.

Water & Water Beverages Calories/fl. oz.  Calories/ 8 fl. oz.
Bottled Water 0 0
Municipal Water 0 0
Club Soda 0 0
Tonic Water 10 80
100% Juice Calories/fl. oz. Calories/ 8 fl. oz.
Apple Juice, canned or bottled 15 120
Carrot Juice, canned 12 96
Grape Juice, canned or bottled 19 152
Grapefruit Juice, white, canned 12 96
Lemon Juice, canned or bottled 6 48
Lime Juice, canned or bottled 6 48
Orange Juice (includes fresh, chilled and from concentrate) 14 112
Pineapple Juice, canned 17 136
Tomato Juice, canned 5 40
Juice Drinks Calories/fl. oz. Calories/ 8 fl. oz.
Cranberry Juice Cocktail, bottled 17 136
Fruit Punch Juice Drink, frozen concentrate, prepared with water 16 128
Grape Juice Drink, canned 18 144
Lemonade, powder mix, prepared with water 13 104
Light lemonade, powder (with aspartame), prepared with water 1 8
Light Orange Juice Beverage, bottled 7 50
Orange Juice Drink, bottled 17 136
Vegetable Juice Cocktail 6 48
Milk Calories/fl. oz. Calories/ 8 fl. oz.
Whole Milk 18 144
2% Reduced Fat Milk 15 120
1% Lowfat Milk 13 104
Nonfat Milk 11 88
2% Reduced Fat Chocolate Milk 24 192
Soy Beverages Calories/fl. oz. Calories/ 8 fl. oz.
Soy Milk 16 128
Chocolate Soy Milk 15 120
Soft Drinks Calories/fl. oz. Calories/fl. oz.
Caffeinated Cola 11 88
Decaffeinated Cola 13 104
Diet Cola, caffeinated 0 0
Diet Cola , decaffeinated 0 0
Mid-calorie Cola 6 45
Ginger Ale 10 80
Grape Soda 13 104
Lemon-Lime Soda 13 104
Cream Soda, non-caffeinated 16 128
Tea Calories/fl. oz. Calories/ 8 fl. oz.
Brewed Tea (regular and decaf, black and herb) 0 0
Instant Tea, sweetened with low-calorie sweetener, lemon-flavored, prepared 1 8
Instant Tea, sweetened with sugar, lemon-flavored, prepared 12 92
Ready-to-drink Tea, bottled, sweetened 12 96
Ready-to-drink Tea, bottled, unsweetened 0 0
Coffee & Coffee Drinks Calories/fl. oz. Calories/ 8 fl. oz.
Brewed Coffee (regular and Decaf) 0 0
Brewed Espresso (regular) 1 1
Brewed Espresso (decaf) 0 0
Latte with nonfat milk 10 80
Latte with whole milk 17 136
Sports Drinks Calories/fl. oz. Calories/ 8 fl. oz.
Sports Drink 8 64
Sports Drink, low-calorie 3 24
Energy Drinks Calories/fl. oz. Calories/ 8 fl. oz.
Energy Drink 14 112
Energy Drink, sugar-free 2 12
Alcohol Calories/fl. oz. Calories/ 8 fl. oz.
Beer 15 117
Light Beer 11 81
Red Wine 25 200
White Wine 24 192

There’s more to comparing the nutritional content of beverages than just calories. For a complete nutritional profile of beverages and foods, refer to the USDA online database.

Below are estimated amounts of calories needed to maintain energy balance for various gender and age groups at three different levels of physical activity. The estimates are rounded to the nearest 200 calories and were determined using the Institute of Medicine equation.

Gender

   Age (years)

Sedentaryb Moderately Activec Actived
Child 2-3 1,000 1,000-1,400 1,000-1,400
Female

4-8

9-13

14-18

19-30

31-50

51+

1,200

1,600

1,800

2,000

1,800

1,600

1,400-1,600

1,600-2,000

2,000

2,000-2,200

2,000

1,800

1,400-1,800

1,800-2,200

2,400

2,400

2,200

2,000-2,200

Male

4-8

9-13

14-18

19-30

31-50

51+

1,400

1,800

2,200

2,400

2,200

2,000

1,400-1,600

1,800-2,200

2,400-2,800

2,600-2,800

2,400-2,600

2,200-2,400

1,600-2,000

2,000-2,600

2,800-3,200

3,000

2,800-3,000

2,400-2,800

a These levels are based on Estimated Energy Requirements (EER) from the Institute of Medicine Dietary Reference Intakes macronutrients report, 2002, calculated by gender, age, and activity level for reference-sized individuals. “Reference size,” as determined by IOM, is based on median height and weight for ages up to age 18 years of age and median height and weight for that height to give a BMI of 21.5 for adult females and 22.5 for adult males.

b Sedentary means a lifestyle that includes only the light physical activity associated with typical day-to-day life.

c Moderately active means a lifestyle that includes physical activity equivalent to walking about 1.5 to 3 miles per day at 3 to 4 miles per hour, in addition to the light physical activity associated with typical day-to-day life

d Active means a lifestyle that includes physical activity equivalent to walking more than 3 miles per day at 3 to 4 miles per hour, in addition to the light physical activity associated with typical day-to-day life.

Read the original article at The Beverage Institute for Health & Wellness and WebMED