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Weight Watchers Points In a Glass of Wine? (Red + White)

glass of red wine

How many WW SmartPoints is a glass of wine? Did you know that wine is the second most tracked beverage on the Weight Watchers app? (behind coffee)

While an occasional glass of red or white wine is OK, don’t drink more than one glass per day, as the points from drinking too much wine can throw a wrench into your weight loss plans. (Does drinking wine make you fat?

First, let’s talk about how many ounces are in a glass of wine. A “glass” of wine is defined as either 4 or 5 ounces, although the occasional heavy-handed bartender will pour up to 6 ounces.

If you are pouring your own wine, know that a standard 750 ml. bottle of wine will yield six 4-ounce glasses or five 5-ounce glasses. If you’re getting fewer than five glasses out of a bottle, you’re over-pouring. (But, I like your enthusiasm!) 

Here’s the Weight Watchers SmartPoints for a 5 oz. Glass of Wine: (*If you are tracking with the old WW point system, (PointsPlus) divide the SmartPoints number in half to get your WW PointsPlus total) 


WW SmartPoints Per Glass of WHITE Wine (5 oz.)

Wine Type:Calories:WW SmartPoints:
Chablis:1205
Chardonnay:1205
Riesling:1355
Pinot Grigio:1205
Sauvignon Blanc:1205
White Zinfandel:1155

*A glass of dry Champagne has 4 SmartPoints (Smaller, 4 oz. serving)


WW SmartPoints Per Glass of RED Wine: (5 oz.)

Red Wine:Calories:WW SmartPoints:
Burgundy:1255
Bordeaux:1255
Cabernet Sauvignon:1155
Chianti:1255
Merlot:1255
Muscatel:2006
Port:2256
Rose:1455
Sangria:1455
Zinfandel (Red):1155

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Wine = 5 SmartPoints Per Glass, or 1 SmartPoint Per Oz.

Actually, Alliecat, you should assume that a 5 oz. glass of wine is worth 5 SmartPoints, while a 4 oz. glass is worth 4 SmartPoints.

Although Red wine has slightly more calories and 1 extra WW point per glass, it’s interesting that there isn’t a wide range for each varietal (fancy word for “type”) of wine. Besides exceptionally heavy or sweet wines, they all work out to be one Weight Watchers point per ounce.

weight watchers points bottle wine

That means that a 750 ml. bottle of wine contains about 25 WW points and 600 calories, although don’t even think about it! You’ll get a nasty hangover and need a lot of hours on the treadmill (and, hopefully no hours in the E.R.!) to make up for that!

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*Related: View today’s WW signup specials

Tip: To make wine last longer, store the bottle sideways! (How long does wine last once you open it?


Weight Watchers SmartPoint Wine Hack (For People Who Have Stopped Caring) 

I'm on a liquid diet funny

Let’s talk about how to Weight Watchers recently rolled out their own brand of wine called, “Cense.” It’s a lot like regular wine, but a bit lower in Weight Watchers points. Actually, it’s one fewer WW SmartPoint per glass. It also has only about 85 calories per 5 oz. glass compared to an average of 120 calories per glass for most wine.

So, what’s their secret? At 9.6% ABV (alcohol by volume) he wine has a lower alcohol content than standard wine. However, this Weight Watchers-friendly wine is also about $14 per bottle. Not bad, but after reading reviews I have no reason to think that this wine tastes better than the $9 bottles of wine I usually buy.

So, for that reason (and the fact that I have low standards) I say why not go ahead and buy the cheaper wine at the liquor store and do one of the following hack:

  1. Pour yourself a 4 ounce glass of wine instead of 5 ounce (You can measure it; 4 oz. is 1/2 cup) 
  2. Drop an ice cube into the glass and chill out!

What kind of rube drops an ice cube in wine, you ask? Well, one like myself who is married, over 40, and not trying to impress anyone. I like an ice cube in a glass of wine during the Summer, and after the 1 ounce ice cube melts it leaves the wine at a cool temperature with 20% lower ABV, and a couple more sips for me!

It achieves this magic, all while saving you about $5 per bottle compared to the “low calorie wine” which always costs more. (Why does it cost more when they give me fewer calories!) 

*Related: Weight Watchers Points in Pizza | Estimate points with our WW points calculator and new WW points list


Tip: Mind What You Eat While Drinking Wine

funny wine health

Ok, 5 SmartPoints per glass of wine isn’t bad, right? Want to know the snaky way that drinking wine can blow up your Weight Watchers points? It’s the food you eat while drinking. In fact, studies show that drinking alcohol makes us hungry, and gives us the wine munchies.

*Related: Winc Wine Club Reviews + Coupon

That means that although a glass of wine only has 5 WW points, the dinner roll you picked up and ate has 4 points. And, those pretzels you snacked on have 4 SmartPoints per ounce! (9 pretzels) Ouch! Plus, if you have a glass of wine before or during dinner, you’ll probably eat more.

So, Here’s a Summary + Tips About Weight Watchers and Wine:

  • White wine has about 4 SmartPoints per glass
  • Red wine has about 5 SmartPoints per glass
  • Choose lighter, dry wines with an ABV (Alcohol) under 12%
  • For 1 fewer point per glass, pour a 4 oz. serving (not 5 oz.) 
  • Be mindful of what you snack on while you drink!

Related: 10 Wine Hacks Every Woman Should Know – Cosmopolitan.com

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drinking wine make you fat

Does Wine Make You Fat? Wine Carbs & Calories (Red + White)

Does wine really make you fat? Wine. Many of us love it, some people swear by it, but it definitely comes with a mixed bag of reviews when it comes to the question of its health benefits and whether or not its responsible for your trousers getting a little bit tighter. In the interest of being all informative, here’s some interesting info we found out about wine which can help you beat the bloat when it comes to having a cheeky glass or two.


Why Does Wine Make you Gain Weight?

Whether we like it or not, wine is alcohol and alcohol is known to cause havoc with our metabolism. Though there is no fat in wine, when we drink alcohol, our bodies try their hardest to metabolize it, use its energy and get rid of it. Unfortunately for us, this means that when you start having a few nibbles with your vino (cheese is usually a fatty culprit), your body will not process any of the food you’ve eaten until its broken down and used the energy in the alcohol.

It has also been reported that after drinking alcohol we can eat up to 30% more food than we normally would. So, we need to be a little more vigilant before going in for that extra serving of fries or dinner rolls.


Wine Has No Nutritional Label, So Check the “ABV”

Because wine doesn’t come with a nutritional label, it’s hard to tell exactly how many carbs and calories are in a glass. The best way to estimate is by looking at the “ABV,” or alcohol by volume on the label or back of the bottle.

Generally the higher the alcohol content of the wine, the more carbs and calories.

Pure alcohol has 7 calories per gram but contains no carbs, which have 4 calories per gram. This means that alcohol is about twice as fattening as carbs, and a wine with a lower alcohol content will have fewer calories. For this reason aim for an ABV of about 10-12% if you want to consume fewer calories.

Dry wines that usually have a higher alcohol content include Zinfandel, Amarone, and Shiraz.


Tip: Sweet Wine Has More Calories Than Dry Wine

wine fat funny

The amount of alcohol is important in estimating calories, but so is the sweetness. As a rule, sweeter wines have more sugar which means more calories and carbs. That means sweet sparkling wines and Champagne should be avoided, as they typically can have about 175 calories per glass.

If you are looking to celebrate with some bubbly, look for brut nature varieties of Champagne, sparkling wine, and Cava (Spanish version of Champagne.)

Even though a bottle of wine doesn’t give you calories and carbs, we can make some estimates based on the “varietal,” or kind of wine.


White Wine: Calories Per (5 oz.) Glass

  • Chablis: 110 calories
  • Chardonnay: 120 calories
  • Pinot Grigio: 110 calories
  • Reisling: 115 calories
  • White Zinfandel: 110 calories

Red Wine: Calories Per (5 oz.) Glass

  • Burgundy: 125 calories
  • Cabernet Sauvignon: 125 calories
  • Merlot: 125 calories
  • Moscato: 130 calories
  • Sangria: 145 calories
  • Pinot Noir: 125 Calories
  • Zinfandel (Red): 125 calories

Red Wine Has (Slightly) More Calories Than White

White wine and red wine typically have a similar caloric value. Though red wine tends to have more calories than white wine, as red usually contains more alcohol than white.

Related: Try the Noom weight loss app for free

The typical number of calories in a 5 oz (150 ml) glass of wine is about 120-125, and a glass of wine will cost you 5 WW SmartPoints. Although red wine generally has more calories, take a look at the alcohol content (ABV) to determine whether that number is higher of lower. A dry wine with an ABV of only 9 will have about 102 calories per glass, while a sweet wine with an ABV of 14 will have about 142 calories.

As you can see, both red and white wines have about 120 calories per glass. Also. even though some types of wine have slightly more calories, they still have fewer calories than an average glass of beer which contains about 155 calories.


White Wine: Carbs Per (5 oz.) Glass:

  • Chablis: 3.4 g carbs
  • Chardonnay: 3.3 g carbs
  • Pinot Grigio: 3.3 g carbs
  • Reisling: 5.6 g carbs (sweet!) 
  • Sauvignon Blanc: 3.1 g carbs
  • White Zinfandel: 4.2 g carbs

Red Wine: Carbs Per (5 oz.) Glass:

  • Burgundy: 5.5g carbs
  • Merlot: 3.6 g carbs
  • Moscato: 6-8 g carbs (sweet!)
  • Cabernet Sauvignon: 3.8 g carbs
  • Pinot Noir: 3.3 g carbs
  • Shiraz / Syrah: 3.8 g carbs

Sweet Wines Have More Carbs Than Dry Wine

Sweet wine has more carbs because of the higher sugar content. Still, it’s relatively low in carbs compared to other alcoholic drinks like beer and cocktails. In fact, an average light beer has about 7 carbs, so as a rule wine is lower in carbs than beer.


Tip for Fewer Calories & Carbs: Choose Wines from Europe

Wines from France, Italy, and Germany tend to have less alcohol than wines grown in warmer climates. That’s because a higher climate increases the sugar content of grapes, leading to a higher alcohol content in the wine.

These European countries are also stricter with regulating alcohol content, so you’re less likely to find wines with high ABV.


Weight Gain from Drinking Wine Likely Caused By Increased Appetite

wine funny valentines day

It’s probably not worth spending more for exotic kinds of wine that save you a carb or 20 calories. Instead, know that drinking wine can lead to weight gain because it makes you feel hungry, and you’re likely to end up snacking.

So, how do you curb these “wine munchies?” Try eating a protein before drinking wine. Think mixed nuts or maybe some hummus with veggies. Having some protein in your belly will make you feel more full when you’re drinking wine.

Also, be sure to drink enough water, as it will rehydrate you and help flush the alcohol through your system.


Which Wines Won’t Make You Fat?

If you are counting points with Weight Watchers or on a diet like Nutrisystem or South Beach, you’ll know that drinking alcohol is generally frowned upon. (Related: Nutrisystem & Alcohol

So, in short, if you’re on a diet you should drink no more than one glass of wine per day, and be mindful of snacking while or after you drink. (They actually had a whole WW meeting to discuss why we get cravings, and alcohol was a big reason.)

Also, in recent years, there has been a plethora of new ‘diet’ wines launched on to the market. For example, weight watchers have their own brand of wine, Cense, which is grown in New Zealand and is just 85 calories per glass.

*Related: New Winc Wine Club Review

Though this is a great way to cut back, experts have criticized the overall quality of such wines. This is because in order to ditch the calories, something has to be cut out somewhere, right?

Producers either cut the sugar content or the alcohol content, which, overall has a detrimental result on the taste of the wine. They have been known add water (also known as ‘Jesus Units’) to these wine products to reduce the alcohol content, meaning you get a substandard quality of wine but for the same price that a normal bottle would cost you.

wine funny meme diet

There is also another way to drop the calories on wine, but is used less often because it is complicated and time consuming. The technique of reverse osmosis can be used to reduce the alcohol content in the wine and thus reduce calories.

Overall, you can definitely choose to drink these wines, but the calorie deficit isn’t that great and more often than not, the health benefits you get from the ‘full-fat’ version are usually nonexistent. And, to be fair, for the sake of 35 calories, wouldn’t you just rather hit the treadmill for an extra couple of minutes?

A glass of wine has way less calories than a pint of beer. Also, relatively speaking, anything can make you fat, especially if you’re consuming excessively. Wine won’t make you fat if you drink in moderation as part of a healthy and balanced lifestyle.


Also Consider the Health Benefits of Drinking Wine!

As mentioned above, wine can have many health benefits, which you can usually only benefit from if you are drinking the real product (i.e. no calorie cutting wine).

It’s been reported that women that tend to be light drinkers, i.e. don’t binge, but have the occasional glass or two with dinner, actually have a healthier BMI over long periods of time in comparison to those who either binge drink or try to go the teetotal route.

Wine is also bursting with antioxidants, and it’s not just red wine, white wine is actually known to have equal if not higher amounts of antioxidants than red wine. These antioxidants can even help you reduce your chances of getting cancer, according to a study carried out at Harvard.

Wine is also great for the immune system and is perfect for warding off infections. This doesn’t mean we can drink gallons though, moderation is key or the opposite effect can happen. Wine has also been proven to reduce the risk of heart disease and of strokes and can even lower your Cholesterol levels. Cognitive function has also been known to increase from just a single glass of wine and can prevent brain neurons dying, reducing dementia rates.

So, what do you think? Does wine really make you fat? As part of a balanced lifestyle, we think not, the health benefits are overwhelming and as long as you aren’t binging and exercising regularly, wine can be the perfect accompaniment to your evening meal.


In Conclusion

At about 120 calories and 4g or carbs, a few glasses of wine a week won’t make you fat. If you are on a diet, know that white wine has slightly fewer calories, and be mindful that a higher alcohol content equals more calories.

Probably the most important thing to remember is that it’s not the glass of wine that’s high in calories, it’s the food you’re snacking on while you drink!

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