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The Shocking Truth: Why Your Long Island Iced Tea Can Have 700+ Calories

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The Long Island Iced Tea (LIIT) is legendary for its potent mix of five different spirits and its deceptively sweet, cola-like flavor. As of December 2025, the most critical piece of information you need to know about this cocktail is that its calorie count is one of the most unpredictable in the bar world, with a single serving capable of ranging from a relatively modest 200 calories to a staggering 700 calories or more. This massive variance is the result of bartender technique, glass size, and, most importantly, the type of mixer used, making it a true nutritional wildcard.

For anyone tracking their intake, understanding the anatomy of an LIIT is essential. This deep dive into the latest nutritional data will not only expose the hidden sugar and alcohol content but also provide the exact hacks you need to order a significantly lower-calorie version without sacrificing the iconic punch of this multi-spirit masterpiece.

The Long Island Iced Tea Nutritional Profile: A Breakdown

The standard Long Island Iced Tea recipe is a cocktail of five different white spirits, a citrus element, and a cola topper. This combination is what drives its high calorie and carbohydrate density. To understand the total count, you must first look at the components.

The core recipe typically includes:

  • Vodka
  • White Rum
  • Gin
  • Tequila
  • Triple Sec (or another orange liqueur)
  • Lemon Juice and/or Lime Juice
  • Simple Syrup (or sour mix)
  • A splash of Cola

Calorie and Macronutrient Snapshot (Standard 8-12 oz Serving)

Due to the numerous ingredients and varying pour sizes (from 8 ounces up to 20+ ounces in some establishments), the nutritional facts are a wide spectrum. Here is the current expected range for a typical bar serving:

  • Total Calories: 240 to 700+ calories
  • Carbohydrates: 19.5g to over 60g
  • Sugar Content: High in added sugars, contributing to blood sugar spikes. The majority comes from the simple syrup/sour mix and the cola.
  • Alcohol By Volume (ABV): The ABV is exceptionally high for a cocktail, often sitting around 16% to 22% for a standard highball. Some ready-to-drink (RTD) versions, like Cutwater Long Island Iced Tea, are 13.2% ABV, while others, like Barton Long Island Iced Tea, can be as high as 37.5% (75 proof).

Why the Calorie Count Jumps from 200 to 700+

The difference between a 240-calorie drink and a 700-calorie drink is not a typo; it’s a matter of three key variables that drastically impact the final count. Bartender variation is the single biggest factor.

1. The Pour Size and Glass Volume

The most straightforward calorie culprit is the glass itself. A standard Collins glass holds about 8.3 fl. oz, which contains approximately 276 calories. However, many bars serve the LIIT in a massive highball or pint glass (up to 20 ounces), which means the drink is simply a double or triple serving of the core spirits and mixers, multiplying the calorie count accordingly.

2. The Mixer: Cola vs. Diet Cola

The cola topping is a significant source of sugar and calories. A standard 12-ounce can of regular cola contains about 140 to 150 calories. Since the LIIT is often topped off with several ounces of cola, this single ingredient can add over 100 calories to the final drink. Conversely, using a diet cola, such as Diet Coke or Coke Zero, adds virtually zero calories, providing a massive calorie saving.

3. The Sweetener: Simple Syrup vs. Sour Mix

A classic LIIT uses a small amount of simple syrup or fresh citrus juice. However, many commercial bars use a pre-made Sour Mix that is loaded with high-fructose corn syrup and artificial sweeteners. This mix is often poured in generous amounts to balance the five spirits, significantly increasing the sugar and calorie load. This is a primary reason why some LIITs taste overly sweet and can push the calorie count toward the high end of the scale.

Decoding the Calorie Culprits: Alcohol vs. Sugar

In the Long Island Iced Tea, both alcohol and sugar contribute significantly to the total calories, but the vast majority of calories come from the alcohol content itself, which is then amplified by the sugary mixers.

The Alcohol Calorie Base (The Five Spirits)

Pure alcohol contains approximately 7 calories per gram, which is nearly double the 4 calories per gram found in sugar. Since the LIIT contains about 2.5 ounces of 80-proof spirits (Vodka, Rum, Gin, Tequila, and Triple Sec combined), the alcohol alone accounts for a substantial base of calories, often over 150 calories before any mixers are added. Using premium spirits like Tanqueray Gin, Bacardi Rum, or Absolut Vodka does not change the calorie count, as all 80-proof spirits are roughly the same calorie-wise.

The Sugar Calorie Bomb (The Mixers)

The secondary source of calories is the added sugar. This comes from Simple Syrup, the Triple Sec liqueur (which is high in sugar), and the Cola topping. These three components can easily add another 100-250 calories. The high sugar content is what gives the drink a high Blood Sugar Index of 98, classifying it as a food/drink to limit.

Entity Checklist for Topical Authority: Vodka, Rum, Gin, Tequila, Triple Sec, Lemon Juice, Lime Juice, Simple Syrup, Cola, Sour Mix, Diet Coke, Coke Zero, Splenda, Monin Sugar Free Triple Sec, Captain Morgan, Cutwater, Chi-Chi's, Tanqueray Gin, Bacardi Rum, Absolut Vodka, High-Fructose Corn Syrup, 80-Proof Spirits, Collins Glass, Highball Glass, Blood Sugar Index.

Low-Calorie Long Island Iced Tea Hacks (The 150-Calorie Version)

It is entirely possible to enjoy a Long Island Iced Tea while cutting the calories by more than half. The key is to eliminate the added sugar from the mixers. By making a few simple substitutions, you can get a version that clocks in around 150 to 190 calories.

1. Swap the Cola

The number one calorie-saving hack is to request that the drink be topped with Diet Cola or Coke Zero instead of regular cola. This instantly saves 100+ calories.

2. Eliminate Simple Syrup/Sour Mix

Ask the bartender to omit the simple syrup or sour mix entirely. Instead, request extra fresh lemon juice and a sugar-free sweetener. Some low-sugar recipes use Splenda Liquid Sweetener to maintain the necessary sweetness without the caloric cost.

3. Use Sugar-Free Liqueurs

The Triple Sec is a major source of sugar. A low-carb version can be achieved by using a sugar-free Triple Sec substitute, such as Monin Sugar Free Triple Sec syrup. While this may require a specialty bar or a home recipe, it’s the most effective way to cut the sugar without losing the citrus flavor.

4. Order a Lighter Alternative

If you are concerned about both the calories and the extremely high alcohol content, consider an officially labeled low-carb cocktail. Some recipes for a low-sugar LIIT have been developed to contain only 10g of net carbs.

By implementing these three simple steps—swapping the cola, eliminating the simple syrup, and opting for sugar-free alternatives—you can transform the Long Island Iced Tea from a 700-calorie indulgence into a manageable, 150-calorie treat.

The Shocking Truth: Why Your Long Island Iced Tea Can Have 700+ Calories
calories in long island tea
calories in long island tea

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