You have probably heard something like this at least once at a drinking party.
“Alcohol has empty calories, so it won’t make you gain weight,” “It’s fine as long as you don’t eat the snacks.”
This statement is quite appealing to someone on a diet. It is actually true that the calories from alcohol are processed in the body differently from those of regular nutrients.
However, that does not mean that you won't gain weight. Today Alcohol caloriesI intend to examine the myths and scientific facts surrounding it one by one.
index
“The reason it was misinterpreted as ”0 calories”
2. What happens in our bodies when we drink alcohol?
The alcohol breakdown process occurring in the liver
The reason why alcohol is not easily converted into fat
But why do we gain weight? — The trap of stopping fat metabolism
3. Will I gain less weight if I only drink alcohol without snacks?
4. Zero Soju, Does It Really Not Make You Gain Weight? — The Marketing Pitfalls
5. Alcohol and Weight: Knowing the Factors Helps You Gain Less Weight
Is Alcohol Really a Calorie? — The Calorie Content of Ethanol and the Misconception of Empty Calories
What are Empty Calories?
To start with the conclusion, Alcohol is not 0 calories.
Ethanol has a caloric value of about 7.1 kcal per gram. This is much higher than carbohydrates (4.1 kcal/g) or protein (4 kcal/g) and is just below fat (9 kcal/g).
It is explained that, based on the kilocalorie (kcal/g) standard used by food scientists to measure nutrient density, typical carbohydrates (such as bread) are 4.1 kcal/g, while ethanol is nearly double that amount.
Then why did the saying "alcohol has no calories" become so widespread?
The concept that appears here is precisely Empty calories, In English, it is Empty Calories.
Empty calories refer to calories that have energy but contain none of the nutrients our body needs—such as vitamins, minerals, protein, and dietary fiber.
Empty calorie = 0 calories?
Empty calories mean that nutrients are empty, not that calories are empty (= 0 calories). On the contrary, ethanol is a high-calorie substance with a high caloric value of about 1.7 times that of carbohydrates.
“The reason it was misinterpreted as ”0 calories”
There are several reasons why this misunderstanding spread.
First of all, the expression 'empty calorie' itself is intuitively easy to interpret as "calories are empty = none.".
The misunderstanding grew as the fact that alcohol is processed in the body differently from regular nutrients was mixed in.
Actually, our bodies [deal with] alcohol Toxic substancesIt is recognized as such and is not stored but is instead broken down as a top priority. This point has been transformed into the myth that “alcohol calories are not absorbed into the body.”.
The fact that alcoholics are often thin also lent weight to the myth. However, this is not because alcohol is low in calories, but rather the result of severe nutritional deficiency caused by consuming almost no other food.
It is said that alcohol dependents obtain up to 501 TP3 T of their total caloric intake from ethanol. To summarize, Alcohol caloriesIt certainly exists. However, the way its calories are consumed in the body is significantly different from that of carbohydrates or fats. Let's discuss this in detail in the next section.
In fact, if we summarize the calories of the alcohol we frequently drink, we can confirm that the higher the alcohol content, the higher the calorie content.
| Master and servant | Standard capacity | Alcohol content | Calories (about) | Rice conversion |
|---|---|---|---|---|
| Soju (Chamisul Fresh) | 1 bottle (360ml) | 16 degrees | Approximately 320~330kcal | About 1.1 air |
| Beer | 1 can (500ml) | 4.5~5 degrees | 230~236kcal | About 0.8 air |
| Makgeolli | 1 bottle (750ml) | 6 degrees | 300~372kcal | About 1 to 1.3 air |
| Wine (Red) | 1 glass (150ml) | 12~14 degrees | 100~130kcal | About 0.4 air |
| Whiskey | 1 glass (30ml) | 40 degrees | Approximately 71kcal | About 0.25 air |
Although whiskey appears to have low calories per glass, this is because the standard serving size (30ml) is very small.
When converted to 100ml, it is approximately 237kcal, which is actually higher than soju (about 112kcal per 100ml). Ultimately The higher the alcohol content, the higher the calories per unit volume. It is a structure.
What happens to our bodies when we drink alcohol?
The alcohol breakdown process occurring in the liver
From the moment a glass of alcohol touches the lips, our body begins to react immediately.
Ethanol is absorbed directly from the stomach and upper small intestine, travels through the bloodstream to the liver. At this time, the rate of absorption slows down if there is food in the stomach, while it is absorbed much faster on an empty stomach.
The ethanol that reached the liver Alcohol dehydrogenase (ADH)It is converted into acetaldehyde by an enzyme called [name of enzyme].
Comparing the molecular structure of acetaldehyde to an inverted Y in the shape of the Mercedes logo, it is explained that this substance is a highly reactive toxic substance that attaches to DNA to form carcinogens, and even to microtubules (cell skeletons), collagen in connective tissue, and hemoglobin in the blood.
This acetaldehyde again Aldehyde dehydrogenase (ALDH)It is broken down into acetate by [it]. Acetate is a non-toxic substance that is released into the bloodstream or converted into acetyl CoA within liver cells and used for energy production.
| step | procedure | Involved enzymes |
|---|---|---|
| Step 1 | Ethanol → Acetaldehyde (toxic substance) | Alcohol dehydrogenase (ADH) |
| Step 2 | Acetaldehyde → Acetate (non-toxic) | Aldehyde dehydrogenase (ALDH) |
| Step 3 | Acetate → Acetyl CoA → CO₂ + Energy | – |
For reference, about half of East Asians in Korea, China, and Japan have a genetic variation in which the ALDH2 enzyme does not function properly.
This is the very cause of the 'Asian flush' reaction, where the face turns red when drinking alcohol. As acetaldehyde is not broken down in time and accumulates in the body, symptoms such as facial flushing, nausea, and headaches occur.
The reason why alcohol is not easily converted into fat
There is one important point here.
Our bodies [feed] alcohol Toxic substancesThe point is that it is recognized as such. While carbohydrates and fats can be stored or used later as needed, alcohol cannot be stored.
Therefore, when alcohol enters the body, it stops the metabolism of all other nutrients and goes all-in on detoxifying ethanol.
In this process, ethanol passes through acetate and is mostly released as thermal energy. In fact, according to one study, the body's fat oxidation rate dropped by as much as 731 TP3 T for several hours after drinking two glasses of vodka (about 180 kcal).
The rise in body temperature as alcohol is metabolized is also related to this.
As alcohol is absorbed, it generates heat on its own, and heat is also produced during the breakdown process. Peripheral blood vessels expand to release heat externally, which is why the body feels hot and flushed after drinking alcohol.
As such, the rate at which alcohol itself is directly converted into and accumulated as fat is very small.
Academically, there are research findings indicating that alcohol has a high 'thermogenic effect,' meaning that less energy is actually stored in the body compared to consuming the same amount of carbohydrates.
Then, are alcohol calories really meaningless?
No. While it is true that alcohol itself does not easily turn into fat, the problem lies in the fact that the metabolism of other nutrients completely stops in order to break down alcohol. This 'stop' is the real cause of weight gain.
But why do we gain weight? — The trap of stopping fat metabolism
Our body's energy metabolism follows a sort of 'priority.' Normally, carbohydrates are used first, and fat is burned only if there is any left over. However, when alcohol gets involved, the situation changes completely.
Because alcohol is a toxic substance disassemble as the top priorityIt becomes a target that must be addressed. This means that while alcohol is in the body, the oxidation (combustion) of carbohydrates, proteins, and fats is all temporarily suspended.
Chronic drinking disrupts the breakdown and metabolism of fats and fatty acids, which is one of the liver's core functions, even if it is not at the level of binge drinking.
Fat begins to accumulate in the liver, and so-called 'fatty liver' becomes a typical sign of chronic and excessive drinking. It is easy to understand if you think of it as a form of debt rollover.
Since alcohol is already generating the body heat that should be produced by breaking down fats or carbohydrates, the nutrients that should originally be used have nowhere to go and remain in the body.
Alcohol itself is not easily converted into fat, but, Alcohol caloriesIt takes the place of other nutrients.
Will I gain less weight if I only drink alcohol without snacks?
“Then can’t you just drink without eating any snacks?”
It is natural to have such a thought. In theory alone, it seems to make sense.
However, reality is not that simple.
First of all, drinking alcohol on an empty stomach dramatically accelerates the absorption of ethanol. Ethanol is absorbed directly in the stomach and upper small intestine, and this absorption proceeds much faster when there is no food in the stomach.
Drinking on an empty stomach rapidly raises blood alcohol levels, placing a heavy burden on the liver.
As the liver draws excessive oxygen to process ethanol, cells at the liver's exit point become oxygen-deficient and more vulnerable to toxins and pathogens.
And crucially, Alcohol stimulates appetite. Alcohol affects the brain's appetite-regulating hormones, inducing false hunger. This is precisely why you crave high-fat, high-salt foods after drinking.
Furthermore, there is a problem even if you don't eat any snacks at all.
If you drink alcohol while carbohydrates and fats already consumed at lunch or dinner remain in your body, those nutrients are not utilized and are stored intact while the liver focuses entirely on detoxifying the alcohol.
Summary of key mechanisms
Alcohol consumption → Liver focuses on alcohol detoxification → Fat and carbohydrate metabolism ceases → Nutrients from food eaten together (or previously) are stored as fat → Weight gain
It means you gain less weight even without snacks, but it doesn't mean you won't gain weight at all. And in most drinking situations, it is rare to drink alcohol without any snacks. In fact, drinking stimulates the appetite, causing people to eat more and more stimulating foods than usual.
Zero Soju, Does It Really Not Make You Gain Weight? — The Marketing Pitfalls
In recent years, soju marketed as 'zero sugar' has been gaining great popularity.
Representative examples include Lotte Chilsung’s ‘Saero’ and Hite Jinro’s ‘Zero Sugar Jinro.’ Among consumers who prioritize health and dieting, the expectation that “since it’s zero, I’ll gain less weight” is driving purchases.
but Zero sugar is not zero calories.
It is necessary to first understand the structure of diluted soju. Diluted soju is made by mixing water and sweeteners with 95% high-purity ethanol (alcohol) obtained by fermenting and continuously distilling carbohydrates extracted from cassava, sweet potatoes, etc.
The key point here is that most of the calories in soju come from the alcohol itself.
Let's look at the actual numbers. Based on 360ml of 17% ABV soju and applying the alcohol specific gravity (0.7947), the alcohol alone amounts to approximately 340kcal.
The remaining 60 or so kcal comes from sweeteners. However, among the sweeteners originally used in soju, the proportion of fructose is very negligible, and the remainder consists of enzyme-treated stevia, erythritol, tomatin, etc. Artificial sweeteners with nearly zero calorieswas.
| product | Alcohol content | Calories per bottle (360ml) | difference |
|---|---|---|---|
| Chamisul Fresh | 16 degrees | Approximately 320~330kcal | standard |
| Jinro Is Back | 16 degrees | Approximately 320kcal | – |
| Zero Sugar Jinro | 16 degrees | Approximately 320kcal | Almost identical to Chamisul |
| New, just like the first time | 16 degrees | Approximately 326kcal | Almost identical to Chamisul |
When zero-sugar soju first appeared, there was a difference in calorie content.
At that time, Chamisul Fresh was 16.5% alcohol and contained about 340–350 kcal, which was about 10–20 kcal different from Saero (326 kcal) and Zero Sugar Jinro (320 kcal), which were 16% alcohol.
However, even this difference was not caused by changing the sweeteners, but by lowering the alcohol content by 0.5 degrees. Lotte Chilsung has also directly admitted that “the actual calorie difference is due to alcohol.”.
However, in February 2024, the situation completely changed as Chamisul Fresh was renewed to 16% alcohol. The alcohol content of regular soju and zero-sugar soju ended up being the same.
As shown in the table above, Chamisul Fresh, Zero Sugar Jinro, and Saero are all virtually identical, with an alcohol content of 16% and 320–330 kcal. This means that the "Zero Sugar" label no longer offers any advantage in terms of calories.
Originally, diluted soju never contained large amounts of sugar. Due to the manufacturing process, if a large amount of sugar were added to soju, which already has a high ethanol content, the fermentation bacteria would break it down; therefore, only a small amount of sweetener was used.
Even then, zero-calorie artificial sweeteners such as saccharin, stevia, and tomatine were the mainstays.
The Truth About Zero Sugar Soju
Sweeteners have always accounted for a negligible portion of soju's calories. While the "Zero Sugar" label replaces fructose with alternative sweeteners, the calorie reduction is merely around 10 kcal per bottle. Drinking one less glass of soju is more effective for saving calories than choosing Zero Sugar.
Zero drinks and Zero SojuYou must not place it on the same line. Since sugar accounts for nearly 1001 calories in beverages like cola or soda, switching to alternative sweeteners can bring the calories close to zero.
However, since the calories in soju come from the alcohol itself, there is no fundamental difference no matter how much the sweeteners are changed.
One bottle of zero-sugar soju (320kcal) still has the same calorie content as a bowl of rice (about 300kcal). ‘It is necessary to be wary of the influence of marketing, given that the psychological relief provided by the word 'zero' can actually lead to increased drinking.
Alcohol and Weight: Knowing the Factors Helps You Gain Less Weight
Let's summarize what we've covered so far.
first, Alcohol is not 0 calories.
There is a distinct caloric value of 7.1 kcal per gram of ethanol. 'Empty calories' mean that there are no nutrients, not that there are no calories.
Second, The rate at which alcohol is directly converted into fat is low.
However, this does not mean that you won't gain weight. As the oxidation of fats from other nutrients is halted while alcohol metabolism takes precedence, the food consumed along with it is stored entirely as body fat.
Third, You gain weight even if you don't eat snacks with your drinks.
This is because nutrients from the previous meal still remain in the body, and alcohol itself stimulates appetite. Drinking on an empty stomach is also bad for liver health.
Fourth, Zero-sugar soju is marketing.
Since most of the calories in soju come from the alcohol, changing the sweetener does not result in a meaningful reduction in calories.
If you want to manage your weight while drinking, it is better to re-evaluate your drinking habits rather than changing the type of alcohol. Drinking slowly, drinking water along with it, and above all, reducing the amount consumed is the most certain method.
