The Long Island Iced Tea (LIIT) is a well-known cocktail recognized for its potent combination of five different base spirits. Despite its deceiving name, the drink contains no actual tea, relying instead on alcohol and sugary components to create its distinct flavor and color. Understanding the calorie count of this beverage requires a breakdown of its ingredients, which is key to managing its impact on daily caloric intake.
The Calorie Count of a Standard Recipe
A standard Long Island Iced Tea, typically served in a tall glass ranging from 12 to 16 ounces, generally contains between 250 and 450 calories. This wide range is due to variations in the standard recipe, particularly the pour size of the spirits and the amount of sugary mixer used. A very large, heavily sweetened version can push the total calorie count even higher.
The standard recipe involves equal parts of five different spirits: vodka, gin, white rum, tequila, and triple sec, topped with sour mix and a splash of cola. The sheer volume of alcohol and high-sugar mixers contributes to its elevated energy content. The total calorie count is directly proportional to the volume of the drink, meaning a larger glass inherently contains more calories.
Dissecting the Caloric Contribution of Ingredients
The high caloric load of the LIIT comes from two primary sources: the distilled spirits and the high-sugar mixers. Alcohol itself is energy-dense, containing approximately seven calories per gram. A 1.5-ounce shot of 80-proof liquor, such as vodka or tequila, contributes roughly 96 to 98 calories before any mixers are added.
Since the LIIT uses four different high-proof spirits, even a small pour of each quickly accumulates calories. Triple sec, the fifth spirit, is a liqueur that contains added sugar, making its caloric contribution higher than the other base spirits. The majority of the remaining calories come from the mixers, specifically the sour mix and the small amount of cola. Pre-made sour mix is a concentrated source of sugar, often containing high-fructose corn syrup, and can add 45 to 90 calories per typical serving.
Factors That Increase or Decrease Calorie Count
The final calorie total of a Long Island Iced Tea is highly variable and depends significantly on preparation methods at different establishments. The serving size of the glass is a factor, as a 16-ounce glass will hold significantly more of the high-calorie components than a smaller 8-ounce serving. Many bartenders use a “heavy pour,” adding more than the standard half-ounce of each of the five spirits, which substantially increases the alcohol and calorie content.
The quality and type of mixer also create a wide caloric swing. Bars using a house-made sour mix with fresh lemon, lime, and simple syrup may have a lower calorie count than those relying on commercial pre-made mixes. Commercial mixes often contain high concentrations of sweeteners, which inflate the sugar and calorie content of the final drink. Furthermore, the amount of cola used to top the drink plays a role, as full-sugar cola adds a considerable number of calories.
Strategies for a Lower-Calorie Version
The most effective strategy for reducing the LIIT’s calorie count involves targeting the sugary mixers rather than the spirits. Requesting a sugar-free or diet cola instead of regular cola can immediately eliminate 30 to 40 calories per splash. The next adjustment should focus on the sour mix, which is the largest source of added sugar in the cocktail.
Consumers can ask for less sour mix or request that the bartender use fresh lemon and lime juice instead of a pre-made mix. Some bars and home recipes have begun using light or sugar-free sour mixes, often sweetened with non-caloric alternatives, which reduces the carbohydrate and sugar content. While reducing the pour size of the five spirits will also lower the calorie count, substituting the sugary mixers offers the most significant reduction.