3 Healthy Wines According to Registered Dietitians

When consumed in moderation, vino is a delightful way to round out a stressful day (a cheese plate won't hurt, either). Keep reading to learn about the healthiest wines, including everything you need to know about the benefits—hello, antioxidants—plus how much and what type of wine to drink to maintain your health. (Spoiler: Red wine isn't the only option.)

How Much Wine Is Healthy?

According to Lauren Slayton, registered dietitian and founder of Foodtrainers, the goal is four or fewer glasses per week for women and seven or fewer glasses for men. "I think everyone should take at least one to two nights off a week," she adds. When it comes to alcohol, monitoring the amount you consume is the most important thing you can do for your health. According to the 2020-2025 Dietary Guidelines for Americans, women should try to consume no more than one glass of wine per day.

healthiest-wines-01-realsimple — Hannah Zimmerman

"There are 'better for you' wines out there, but it's smart to keep some basics in mind," explains Frances Largeman-Roth, RDN, nutrition expert and author of Everyday Snack Tray: Easy Ideas and Recipes for Boards That Nourish Moments Big and Small. "The actual serving size for a glass of wine is 5 ounces (at 12% alcohol-by-volume, or ABV). So even if you're drinking the driest red out there, the booze is going to add up, even if the sugar isn't."

So if you're hoping to make smarter decisions surrounding your alcohol consumption, kudos! Thankfully, that doesn't necessarily mean you have to go cold turkey. "Wines will vary in terms of calories, sugar, and alcohol content," explains Mia Syn, MS, RDN.

The Healthiest Wine Options

Remember, not all wine is created equal. Here, Largeman-Roth, Slayton, Syn, and Slayton weigh in on the best and worst options in the wine aisle.

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Dry Reds

"Wine—whether it's red, white, or rosé—contains resveratrol, which has antioxidant and anti-inflammatory effects," explains Largeman-Roth. "But since red wine is fermented with grape skins longer than white wine, it's higher in resveratrol." Syn agrees: "Red wines like pinot noir and cabernet sauvignon tend to be highest in resveratrol antioxidants, which research suggests may support heart health."

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Dry Whites

Two glasses of white wine on a surface — Yulia Naumenko/Getty Images

Wines that are lower in sugar are also generally better-for-you. And when we're talking about wine, "dry" means the opposite of "sweet," so according to Slayton, dry whites are another good bet. "At a restaurant, ask for their driest wine. Dry tells you there’s less sugar." Common dry white wines include sauvignon blanc, pinot grigio/pinot gris, and albariño. For Champagnes, brut and extra brut are the driest, and thus lower in sugar.

Another hint for zeroing in on lower-sugar wines, both white and red, is to look at the ABV. In good-quality wines without a lot of additives, lower ABV tends to mean lower sugar. "Sugar in grapes transforms into alcohol, via fermentation, when wine is made," Slayton explains. "If a grape is sweeter or more ripe, there’s more sugar to convert, and the ABV content will be higher. You’ll find wines below 12% ABV tend to be lower sugar."

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Low- or No-Sugar Wines

gifts-for-foodies-avaline-rose-wine — Avaline

But, some low-alcohol wines can be quite sweet if they're dosed with added sugar before being bottled. To be certain you aren't getting a sugar bomb, Largeman-Roth says you can look for wine brands that don't add any sugar in their processing. "I like the ones from FitVine, and just tried the sparkling wine from Avaline, which I thought was delicious." For low-alcohol wines with zero grams of sugar, you can also check out Sunny With a Chance of Flowers.

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Wine Spritzers

"You can add sparkling water to wine, which is a fun way to stretch your serving—plus I think it's extra refreshing in the summertime," says Largeman-Roth. "And you can also use sparkling water or club soda to reduce the calories in a drink that calls for prosecco. For example, a classic Aperol Spritz calls for equal parts Aperol and prosecco, plus a spritz of soda water, but I skip the prosecco and just combine a shot of Aperol with sparkling water. It's delicious, and I like that the bitterness of the Aperol comes out a bit more." For the ultimate guide to making wine spritzers, see here.

The Least Healthy Wines to Avoid

If you're trying to avoid large amounts of sugar in wine, there are a few specific types to skip drinking on a regular basis, says Slayton. "These can contain 15 grams, almost four teaspoons, of residual sugar in just a few ounces."

Port, a fortified wine from Portugal that is most often consumed after dinner
Sauternes, a pricey sweet wine from the Bordeaux region of France
Ice wines, sweet wines that are most commonly produced in Canada, the Finger Lakes region of New York state, and Germany

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