For those who like to have a drink without too much guilt, switching between alcoholic and non-alcoholic tipples (also known as “zebra-striping”) is always the most sensible option.

But if you know you’re going to indulge but want to rein in your liquid calories, it’s worth keeping a check on the most sugary and calorific culprits. For example, a small glass of eggnog has 24g of sugar and contains 200 calories compared with champagne, which is 90 calories and has just 1g of sugar. We consulted two expert nutritionists to discover the difference between red versus mulled wine and Baileys versus brandy.

The Christmas drinks to indulge in

These are the five best (and fat-free) boozy options this Christmas:

Clear spirits

A double measure (50ml) of vodka, gin or tequila contains: 120 calories, 0g carbs, 0g sugar

Clear spirits such as gin, vodka and tequila are the best Christmas party options. “These unflavoured spirits are sugar-free, which makes them a good choice when mixed with soda water and fresh lime – not tonic water, which is full of sugar,” explains Rhiannon Lambert, a nutritionist and the founder of Rhitrition. She cautions: “Mixers like Coke, Fanta and energy drinks add a significant amount of sugar and calories to spirits.”

Just 100ml of Coca-Cola could add in 42 calories and 10.6g of sugar; Red Bull a whopping 10g of sugar. Opt for the diet versions, and if you can’t resist adding fruit juice, dilute it with water and ice.

Champagne and prosecco

A 125ml glass of champagne or prosecco contains: 90 calories, 4g carbs, 1g sugar

“Champagne is relatively low in calories and sugar, especially if you opt for ‘brut’ or ‘extra brut’ varieties,” says Lambert. “Brut champagne contains 12g sugar per litre while extra brut contains 0-6g, compared to sec at 17-32g. It’s also served in smaller portions, which naturally helps with moderation. Prosecco is also a smart choice for those looking to enjoy a celebratory drink with fewer calories and sugar compared to sweet wines or cocktails.”

Wine

A 175ml glass of 12 per cent red, white or rosé wine contains: 158 calories, 5g carbs, 1g sugar

“A glass of red wine is a good choice as it contains polyphenols which are associated with heart-health benefits and can support gut health,” explains Ella Rauen-Prestes, a nutritionist. Red wine is slightly lower in sugar, so may be a better option if you’re counting the calories or have diabetes – and rosé is often lightest, with slightly lower alcohol content than both red or white wine, although sweet varieties can be very high in sugar, with upwards of 20g per serving. Per glass an average glass of red wine can have 1.2g sugar; white wine 1.4g.

“Diluting wine with ice is a good idea as you’re literally drinking less alcohol and more water. Wine spritzers are great if you add sparkling water instead of lemonade,” recommends Rauen-Prestes.

Lager

A pint of mid-strength lager (3-4.5 per cent) contains: 182 calories, 15g carbs, 2g sugar

The calories in lager come from the fermentation and distillation of sugar and carbs. Some light beers, such as Tennent’s Light (about 100 calories per pint) contain less than half the calories of stronger lager (4.5 per cent and above) like Heineken (about 236 calories per pint), so these can be a better option when you’re having more than one. “Lager is low in sugar and contains about 10-15g of carbs per pint, so it’s not a bad option if you’re not watching your carb intake,” explains Rauen-Prestes.

Dark spirits

A double measure (50ml) of brandy or whisky contains: 120 calories, 0g fat, 0g carbs, 0g sugar

Both brandy and whisky contain antioxidants, which may have some heart health benefits when consumed in moderation – and they’re famously warming when it’s cold outside. “Distilled drinks like brandy and whisky really lower your blood sugar, which may sound like a good thing but if it lowers too much your body will produce glucose to balance it, creating a blood sugar roller coaster. When you go to sleep you won’t rest well, leaving you sleepy and craving sweet and rich food the next day,” explains Rauen-Prestes.

The Christmas drinks to avoid

These five festive tipples are top of our experts’ naughty list:

Eggnog

A 120ml serving of eggnog contains: 200 calories, 10g fat, 24g carbs, 24g sugar

“This festive drink is incredibly rich, containing cream, sugar, and alcohol like brandy or rum. A single serving can easily exceed 250 calories and is high in fat and sugar,” warns Lambert.

Baileys

A 50ml service of Baileys contains: 157 calories, 7g fat, 11g carbs, 9g sugar

It’s the ultimate Christmas spirit – and it packs a hefty calorie punch. “With around 150 calories and 10g of sugar per small serving, this is calorie-dense and high in saturated fat. It’s essentially a liquid dessert and should be consumed in moderation over the festive season,” says Lambert.

Cider

The average pint of cider contains: 216 calories, 0g fat, 23g carbs, 16g sugar

“Cider is a poor choice due to the high levels of sugar it contains,” says Rauen-Prestes. The sugar content varies depending on whether the cider is sweet or dry, but some fruit ciders, such as Brothers Toffee Apple cider and Kopparberg Mixed Fruit cider contain about 40g of sugar per pint – the equivalent to 12 teaspoons – and significantly more than the maximum recommended daily intake of 30g.

Hot toddy

A typical hot toddy contains: 150-200 calories, 0g fat, 10g carbs, 9g sugar

A hot toddy, made with whisky, water, honey and lemon, is a warming winter favourite – and it’s not a bad choice for a seasonal tipple, although the high sugar and carb content means there are much better options. “Whisky itself is a low-calorie spirit, and the lemon adds vitamin C. Honey adds a limited sweet boost without any artificial sugars or additives,” says Lambert.

Mulled wine

A 100ml glass of mulled wine contains: 100 calories, 0g fat, 17g carbs, 14g sugar

Festive mulled wine is often made with added sugar, sweet juices, and sometimes additional syrups, which can increase its calorie and sugar content to over 200 calories per serving, warns Lambert. “If you love mulled wine, try making your own so that you can minimise the sugar content.”

The Telegraph, London