Wine Nutrition Facts: Vitamins, Minerals, Carbs, Calories, and More!

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Bottles And Wineglasses With Grapes At Sunset

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Have you ever wondered if wine is good for the body? Or maybe you’re thinking that drinking wine may cause you to gain weight. Wine nutrition facts consist of vitamins, minerals, sugar, calories, and antioxidants.

Read below to know more about the health benefits of wine, as well as the dangers of overdrinking it.

Wine Nutrition Facts

Wine has different elements that affect our bodies. Here are some components that you can find in wine.

Vitamins and MineralsVitamins and Minerals

Wines do not have many vitamins, but it at least increases your body’s intake of them. A glass of red wine and white wine has the following vitamins and minerals based on Reference Daily Intake (RDI):

Vitamins

Red Wine Content

White Wine Content

Riboflavin (Vitamin B2)

3% RDI

1% RDI

Niacin (Vitamin B3)

2% RDI

1% RDI

Pyridoxine (Vitamin B6)

4% RDI

4% RDI

Vitamin K

1% RDI

1% RDI

Minerals

Red Wine Content 

White Wine Content 

Calcium

1% RDI

1% RDI

Iron

4% RDI

2% RDI

Magnesium

4% RDI

4% RDI

Manganese

10% RDI

9% RDI

Phosphorus

3% RDI

3% RDI

Potassium

5% RDI

3% RDI

Zinc

1% RDI

1% RDI

Antioxidants

Wines have many antioxidants which combat the free radicals in our body. These compounds decrease the risk of having cancer and diabetes. They also increase the good cholesterol (HDL), thus reducing the chances of acquiring cardiovascular disease.

Here are some antioxidants that can be found in wines:

  • Flavonoids

Also called bioflavonoids, flavonoids can be found in plants. Because of the fermentation of grapes, some enzymes are produced capable of eliminating carcinogens and may stop the development of tumors.

  • Polyphenols

These organic compounds serve as a coating for the lining of the blood vessels in the heart. Polyphenols protect against Type 2 diabetes, heart disease, and certain cancers. They also improve digestion and brain health.

  • Resveratrol

Resveratrol helps reduce bad cholesterol and prevent clots, protecting your blood vessels from damage. This antioxidant also has anti-inflammatory properties to help you avoid some autoimmune diseases.

SugarBowl of sugar and sugar cubes

Sugar levels are an important part of wine nutrition facts. Dry white wines typically have fewer carbs than dry red wines, and both dry wines have fewer carbs than sweet wines.

Here are the carbohydrates content of dry white wines, rosé wines, and dry red wines according to USDA’s nutrient database:

White Wine
Number of Carbs in 5 oz Serving
1 g
Dry Rosé
2.9 g
Sauvignon Blanc
3.01 g
Pinot Grigio or Pinot Gris
3.03 g
Chardonnay
3.18 g
Gewürztraminer
3.8 g
Chenin Blanc
4.9 g
Dry Riesling
5.54 g
Red Wine
Number of Carbs in 5 oz Serving
Pinot Noir
3.4 g
Shiraz or Syrah
3.79 g
Cabernet Sauvignon
3.82 g
Sangiovese (Chianti)
3.85 g
Grenache
4.0 g
Petite Sirah
4.0 g
Malbec
4.1 g
Zinfandel
4.2 g
Burgundy
5.46 g

Calories

Just like in carbs, the calories are also an essential part of wine nutrition facts. It differs depending on the type of wine that you have. Here are the average calories per wine type according to USDA:

Wine Type

Wine Varietals

Calories in 5 oz Serving

Aromatic White Wine

Riesling

118 kCal

Light-Bodied Red Wine 

Pinot Noir

121 kCal

Dry White Wine

Pinot Grigio

122 kCal

Medium-Bodied Red Wine 

Merlot

122 kCal

Full-Bodied Red Wine 

Cabernet Sauvignon

122 kCal

Full-Bodied White Wine

Chardonnay

123 kCal

Rosé Wine

N/A

126 kCal

Similar to food, you can also work out the number of calories that your wine has. To calculate the calories, you may use this formula: 158 x ounces x (% alcohol/100)

158 is used in the formula because 1-ounce of pure ethanol has about 158 calories in it. So if you have 150 mL of wine (or 5 ounces) with 12% alcohol content, just substitute the values into the equation. For example, 158 x 5 x (12%/100) = 94.8 calories or 95 calories.

Health Benefits of Drinking Wine

Light to moderate wine drinking has certain health benefits, and we listed them here for you. 

  • Healthy for the Heart Woman holding a heart with cross

As mentioned earlier, wine has antioxidants that decrease the risk of having cardiovascular diseases. Drinking wine also reduces the bad cholesterol (LDL) in our body, which damages the arteries.

At the same time, wine increases the good cholesterol (HDL) by 11-16%, thus lowering the risk of having heart disease by 25-40%. Wine also lessens the chances of stroke and prevents blood clot formation.

Moderate consumption of about 1-2 glasses of wine per day helps you avoid cardiovascular disease due to the polyphenols it contains. In contrast, heavy drinking has adverse effects and should be avoided.

  • Reduces Risks of Neurodegenerative Diseases

Dementia is a chronic disorder that makes people forget their precious memories. It has no cure at the moment, but a study shows that light to moderate wine drinking helps prevent this illness. 

Light to moderate wine drinking was also found to reduce the risks of having other neurodegenerative diseases, such as Parkinson’s and Alzheimer’s, due to resveratrol that keeps the blood vessels open. Thus, glucose and oxygen can freely move to your brain, keeping it alive and active.

Resveratrol also prevents the production of beta-amyloids. These protein particles play a part in forming plaques in the brain, which can cause Alzheimer’s.

  • Decreases Depression

Another common problem that many people face is depression. It is a medical condition that has a negative impact on how you feel, think, and act. Depression causes physical and emotional issues, as well as a reduction in your capacity to operate at home or work.

Fortunately, this medical illness is treatable, and moderate wine consumption helps. According to a study conducted by PREDIMED, people who consumed 2-7 glasses of wine per week have a lower risk of being depressed than those who did not.

However, it is still advised not to binge drink on wine because heavy drinkers have a greater risk of depression.

  • Promotes Longevity

Certain studies show that moderate wine drinking leads to a longer life span. And this is probably because of resveratrol in wine, which increases the activity of sirtuins. Sirtuins are a protein that serves as the body’s protection against diseases brought about by aging.

  • Aids in Healthy Skin

Antioxidants in wine can stop the growth of bacteria that causes acne. They also improve skin elasticity, as well as rejuvenates and brightens the skin. 

Moderate wine consumption stimulates blood circulation in the body, thus preventing skin aging and wrinkles. However, heavy drinking disrupts the balance in hormone flow, causing skin dehydration. 

  • Helps Prevent Obesity

Maybe you did not expect this because some people say that drinking can make you fat. However, white wine contains the following: quercetin, epicatechin, and resveratrol. 

These antioxidants lower cholesterol levels and aid in weight loss through burning belly fat. They also lessen inflammation that is associated with obesity. 

  • Boosts the Immune System

According to researchers, daily wine consumption may boost your immune system. It helps your body combat 200 viruses because of the flavonoids. 

Resveratrol also helps by stopping the viruses from multiplying when they enter your body. That’s why red wine can cure colds and flu. To top it off, ethanol or the alcohol in wine can enhance the potency of vaccines.

  • Assists in Dental Health Dentures with a blue and white toothbrush

Maybe your local dentist is not aware of this, but red wine helps our teeth. It slows down bacterial growth to help us avoid having cavities.

The grape seed extract and polyphenols in wine also reduce bacteria's growth that causes tooth decay and plaque. However, even if wine protects against bacteria and certain gum and teeth diseases, it is still necessary to have good dental hygiene. 

Remember to brush and floss your teeth each day. Regular dental visits are also essential to maintain those white, shiny teeth.

  • Useful for Bone Strengthening

As people age, the bones in their bodies become weaker and thinner. Some studies show that moderate wine consumption improves bone density and decreases the risk of having osteoporosis and osteoarthritis. 

Osteoporosis makes our bones more fragile and brittle, thus increasing the chance of having a bone fracture. This condition is more common in women after reaching their menopausal stage. 

Meanwhile, osteoarthritis is caused by the breakdown of the protective cartilage that supports the ends of the bones. About 1-2 glasses of wine each day will help protect you from thinning bones.

The imbalance between the disintegrating old bone and the poor formation of new bone, which leads to osteoporosis in the elderly, appears to be bridged by moderate wine drinking.

However, it’s important to remember that you should drink milk and calcium supplements because they are more beneficial and effective in strengthening the bones.

  • Enhances Eyesight  Eyesight test with black glasses 

Besides eating carrots, wine also helps improve our eyesight. You didn’t see that coming, did you? Once again, resveratrol is the reason behind this. This antioxidant prevents the deterioration of our eye muscles, an example of which is macular degeneration.

Macular degeneration is an age-related disease that worsens over time. It occurs when the center of the retina, known as the macula, wears down. It is incurable and causes severe permanent loss of vision to people aged over 60.

Resveratrol in wine prevents blood vessel growth in the eyes, which may lead to macular degeneration. Fortified wine also helps in eyesight because it reduces the risk of acquiring diabetic retinopathy, bringing vision loss and blindness.

However, it is still important to consume vegetables rich in Vitamin A and food supplements that may help your eyesight.

Here is a video that talks about the health benefits of wine backed by science:

Dangers of Drinking Wine

Some people may become dependent and addicted to wine, and a sudden stop of drinking may cause them to have withdrawal symptoms.

As mentioned earlier, heavy drinkers tend to be more depressed. They are also prone to skin dehydration and acne breakout. Heavy drinking of wine may also cause cardiomyopathy. It is a condition in which the heart cannot pump blood efficiently.

The benefits of wine are easily counteracted by heavy drinking, and excess amounts may cause weight gain, organ damage, brain damage, liver disease, and heart failure. Heavy drinkers are also more prone to contracting infectious diseases because too much alcohol consumption weakens the immune system. 

Excessive alcohol drinking increases the risk of acquiring some types of cancers. It may be due to carcinogenic contaminants that can be introduced during production and fermentation. Examples of those contaminants are hydrocarbons, phenols, asbestos fibers, and nitrosamines.

Wines with high sugar content are not allowed for diabetics and people under a keto diet. High sugar intake may also cause heart disease, obesity, and liver problems.

That’s why even if wines have many health benefits, the health experts suggest not to drink wine just to acquire those advantages.

Which Wine is Healthiest?

White wines contain lower sugar and calories than red wines, but red wines have more health benefits. Both dry reds and dry whites are usually suitable for people with diabetes and those under a keto diet. They are also both gluten-free.

However, alcohol consumption is not something that we promote because heavy drinking may have severe negative effects. If you really want to drink wine, red wine is the better option, but reducing your alcohol consumption is the best choice.

How to Drink Wine While on a DietTape measure around a woman’s stomach

If you are on a diet, here are some tips that you can do to enjoy wine still:

  • Consume Dry Wines

As mentioned earlier, dry wines have less sugar content. But you also need to consider the calories, so be sure to check the alcohol content.

If you compare wines with the same volume but different in alcohol percentage, higher alcohol content has higher calories.

Be careful of wines that have a dry taste but are not considered dry wines. An example of this is Zinfandel. Some fortified wines and sweet champagnes are also high in sugar, so avoid them if you’re on a diet. 

Be sure to check the sugar concentration, alcohol content, and calories before choosing wine. 

  • Choose High-Quality Wines

Mass-produced wines tend to have lower quality and added sugar. Meanwhile, premium wines have an authentic sweetness that comes from the grapes themselves, not through additives.

  • Avoid Red Wines from Warm Regions

Warmer winegrowing regions can harvest more ripe grapes. It means that their winemaking turns more sugar into alcohol or becomes the residual sugar in the wine. Both of which contribute to the number of calories.

An example is when you’re buying wine from California. Try to steer clear of wines from the Central Valley because they have very ripe grapes.

  • Select Wines that Follow Regulations

Old World Wines, such as Italian DOCs, French AOCs, or Spanish DOs, are great options if you’re considering strictly regulated wine production.

Due to strict regulations, they cannot add sugars. French wines are even lower in alcohol content. Thus, they have lower calories.

  • Opt for White Wines Too

Even though red wines have more health benefits, white wines are great because they have less sugar and calories.  

As mentioned before, some white wine antioxidants are great for weight loss because they burn belly fat. You may try dry white wines like Sauvignon Blanc or Riesling, as well as champagnes.

  • Drink Wine after Eating

Drinking wine on an empty stomach can make you get drunk quickly and hungrier. That’s why it’s better to drink wine after eating, even if it’s just a snack. However, don’t drink too much wine on a full stomach because you might vomit it out after.

  • Exercise Regularly 

Exercising is the most crucial piece of advice that we can give because it burns the wine's calories.

It strengthens the heart and enhances blood circulation. It also raises the body’s oxygen levels and lowers blood pressure, triglyceride levels, and risk of heart disease.

So if you had too much wine to drink, you might negate the harmful effects by exercising regularly.

Is Drinking a Glass or Bottle of Wine a Day Bad?

Man drinking wine

A glass or two of wine is okay, but a bottle of wine a day is bad for the body. Excessive drinking can cause you to gain weight, damage the liver, and may cause alcohol poisoning.

You should also check your serving size of wine. The recommended drink is 5 ounces per glass.

On the other hand, white wine glasses are smaller, so you might drink more red wine due to its larger glass. Check the size of your glassware and monitor how much wine you are pouring into it.

Conclusion

Knowing wine nutrition facts is necessary to figure out how this alcoholic beverage affects the body. Wines have many advantages and disadvantages. That’s why it is important to drink moderately, or you may choose not to drink at all.

Are you an avid wine drinker? What health benefits of wine have you experienced? Let us know in the comments section below.


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