The 4 Healthiest Wines Recommended by Registered Dietitians

When enjoyed in moderation, wine is the perfect way to unwind after a hectic day (a side of cheese never hurts!). Continue reading to discover the healthiest wine options, including all the benefits—hello, antioxidants—and the best types and amounts to drink for your overall health. (Hint: Red wine isn't your only choice.)

What Amount of Wine Is Considered Healthy?

Registered dietitian Lauren Slayton suggests that women aim for no more than four glasses of wine a week, while men can have up to seven. "It's important for everyone to take at least one to two nights off a week," she advises. Monitoring your alcohol consumption is crucial for maintaining good health. The 2020-2025 Dietary Guidelines for Americans recommend women limit themselves to one glass of wine per day.

"There are 'healthier' wines available, but it's essential to keep a few things in mind," says nutrition expert Frances Largeman-Roth, RDN. "For reference, a standard serving of wine is 5 ounces (with a 12% alcohol-by-volume, or ABV). So even if you're opting for the driest red, the alcohol content will still add up, even if the sugar isn't high."

If you're aiming to make smarter choices about your alcohol intake, great job! Fortunately, this doesn't necessarily mean you need to quit completely. "Wines can vary in calories, sugar levels, and alcohol content," explains Mia Syn, MS, RDN.

The Best Wine Choices for Health

Keep in mind that not all wines are the same. Here, Largeman-Roth, Slayton, Syn, and Slayton share their insights on the healthiest and least healthy options in the wine aisle.

1. Dry Reds

"Wine—whether it's red, white, or rosé—contains resveratrol, which offers antioxidant and anti-inflammatory benefits," explains Largeman-Roth. "However, red wine undergoes longer fermentation with grape skins than white wine, which means it contains more resveratrol." Syn concurs: "Red wines such as pinot noir and cabernet sauvignon are generally the richest in resveratrol antioxidants, which studies suggest could benefit heart health."

2. Dry Whites

Wines that are lower in sugar are typically healthier choices. When it comes to wine, "dry" refers to wines that are less sweet. According to Slayton, dry whites are another solid option. "At a restaurant, request their driest wine. The term 'dry' indicates less sugar." Popular dry white wines include sauvignon blanc, pinot grigio/pinot gris, and albariño. For Champagnes, brut and extra brut are the driest and therefore lower in sugar.

Another tip for identifying lower-sugar wines, both white and red, is to check the ABV. In high-quality wines with fewer additives, a lower ABV usually means less sugar. "As grapes ferment to become wine, sugar is converted into alcohol," explains Slayton. "If a grape is sweeter or riper, it contains more sugar, leading to a higher ABV. Wines with an ABV below 12% are generally lower in sugar."

3. Low- or No-Sugar Wines

However, some low-alcohol wines can still be quite sweet if sugar is added before bottling. To avoid a sugar overload, Largeman-Roth recommends looking for wine brands that don't include extra sugar in the production process. "I prefer brands like FitVine and recently tried Avaline's sparkling wine, which I found delicious." For low-alcohol wines that contain zero grams of sugar, you can also try Sunny With a Chance of Flowers.

4. Wine Spritzers

"You can mix sparkling water with wine, which is a fun way to extend your serving size—and it's especially refreshing during summer," says Largeman-Roth. "You can also use sparkling water or club soda to cut down the calories in drinks that typically require prosecco. For example, a classic Aperol Spritz traditionally uses equal parts Aperol and prosecco, along with a splash of soda water, but I prefer to skip the prosecco and just mix Aperol with sparkling water. It's delicious, and I love how the bitterness of Aperol shines through more."

The Least Healthy Wines to Avoid

If you're aiming to limit sugar in your wine, Slayton advises steering clear of certain varieties. "These wines can contain up to 15 grams, or nearly four teaspoons, of residual sugar in just a small serving."

• Port, a fortified wine from Portugal often enjoyed after meals
• Sauternes, an expensive sweet wine from the Bordeaux region in France
• Ice wines, sweet wines primarily produced in Canada, the Finger Lakes region in New York, and Germany

Frequently Asked Questions

• What is the least harmful wine?

  Dry red wines are commonly considered the least harmful. However, as previously mentioned, dry white wines, as well as low- or no-sugar wines, are also among the healthiest choices.

• What wine has the most antioxidants?

  When it comes to antioxidants, red wines are the top contenders. Red wines like pinot noir and merlot are packed with antioxidants.

• How many glasses of wine per week is healthy?

  According to the Centers for Disease Control (CDC), women should limit themselves to no more than one glass of wine per day, or seven glasses per week. For men, the recommendation is no more than two glasses per day, or 14 glasses per week.