Hot toddy. Green tea. Cocoa. Warm drinks offer comfort in cold weather. But how healthy are they?

Edwina Clark
·6-min read
Hot beverage in front of fireplace
Hot beverage options are abundant at this time of the year and some are healthier than others. (Getty Images)

There’s nothing cozier than snuggling up with a warm beverage underneath a blanket during the chilly winter months. From green tea to hot toddies, we all have our favorite hot drinks that make us feel toasty from the inside out. But how healthy are they? While some are laden with sugar and saturated fat (I’m looking at you, pumpkin spice latte), others are full of nutrition and provide hydration.

Here’s how some of the most popular hot drinks stack up and how to make them a little healthier:

The healthfulness of hot chocolate depends on a number of factors including the quality of the chocolate or cocoa powder, the liquid base and the amount of added sugar. Depending on where you’re ordering it from, a single hot chocolate can provide north of 400 calories per serving, making it one of the more calorie-dense hot beverages on the list.

That said, a growing body of research indicates that cocoa positively affects mood, skin aging and elasticity, cholesterol, fasting blood glucose and blood pressure. However, many of these studies use dark chocolate (>70% cocoa) or flavanol-rich cocoa, underscoring the importance of the type of chocolate used.

Tips: Make hot chocolate from scratch with good quality unsweetened cocoa powder, your milk of choice and a small amount of sweetener to maximize the benefits. Use cow’s milk or soy milk as a base to increase the protein content and satiety factor. You can also try making dark hot chocolate, like with this recipe.

Green tea contains powerful antioxidants.
Green tea contains powerful antioxidants. (Getty Images)

Green tea is the second most popular beverage worldwide after water, and its health benefits have been widely investigated. Studies indicate that green tea drinkers have lower rates of certain cancers and cardiovascular disease and better blood pressure. Some research also suggests that green tea helps protect against cognitive decline in older adults. These benefits are attributed to the abundance of catechins, a powerful group of antioxidants found in green tea.

Tips: Skip the sweeteners and enjoy green tea all by itself.

Made with whiskey, hot water, honey and lemon juice, hot toddies have traditionally been used as a remedy for colds and flu. Although comforting, the alcohol in hot toddies likely does more harm than good for seasonal colds. Studies suggest that alcohol impairs immune function in various ways. It also increases fluid loss, which can exacerbate illness. That said, the honey in a hot toddy can help soothe a sore throat and the lemon provides some vitamin C, while heat from the beverage can help break up mucus.

Tips: Enjoy hot toddies occasionally and in moderation. Just skip the alcohol if you’re sick!

Hot apple cider is the quintessential cold weather beverage and offers nutrients such as potassium, vitamin A and vitamin C, as well as polyphenolic compounds. However, it’s easy to overdo it on this fall favorite, which contains 120 calories per cup. In addition, the carbs in apple cider are rapidly absorbed, which can lead to blood sugar highs and subsequent crashes, so moderation is key.

Tips: Sip with food to mitigate the blood sugar spike.

Mulled wine may taste good, but the alcohol and sugar content can leave you feeling less than festive.
Mulled wine may taste good, but the alcohol and sugar content can leave you feeling less than festive. (Getty Images)

Mulled wine ingredients vary from recipe to recipe but often include red wine, sugar or honey, spices such as cinnamon sticks and cloves, orange slices and brandy. While this hot drink is guaranteed to leave your house smelling incredible, the combination of fluid-depleting alcohol and sugar can leave you feeling less than festive and overshadows the antioxidant benefits of red wine.

Tips: Use minimal added sugar and skip the brandy for mulled wine that smells just as divine but is less indulgent.

Hot buttered rum has been around since the 1600s and is made from rum, butter, sugar and spices. Rich in saturated fat, added sugar and alcohol, it is perhaps the least healthy hot beverage on the list and undoubtedly a cold-weather indulgence.

Tips: Enjoy occasionally in moderation. Save this one for special occasions!

One of the most consumed beverages worldwide, coffee is well known for its ability to boost alertness and increase energy. But drinking coffee also has several health benefits: Observational studies show that regular coffee consumption may help protect against heart disease, stroke, type 2 diabetes, some forms of cancer and gallstones.

Tips: Keep it simple and go for black coffee or coffee with milk. Skip the sugary additions and creamers, and avoid after 3 p.m. to prevent sleep disruption.

Chai contains spices such as cardamom, cinnamon, ginger and cloves.
Chai contains spices such as cardamom, cinnamon, ginger and cloves. (Getty Images)

Chai typically includes black tea, some kind of sweetener, milk and spices such as cardamom, cinnamon, ginger, cloves and black pepper. Like hot chocolate, the healthfulness of chai varies widely depending on whether it’s consumed as a tea or a latte, and the amount of sweetener and spice added. Studies indicate that consuming several cups of black tea a day is associated with a lower risk of heart disease and improved antioxidant status. And spices such as cinnamon may help fight inflammation and control blood sugar if added in sufficient amounts.

Tips: Make chai from scratch with minimal sweetener and lots of spices (like this chai recipe here or chai latte recipe, for example). If you’re making a latte, choose cow’s milk or soy milk as a base to boost the protein content and stay fuller for longer.

Ginger tea has long been used to ease digestive symptoms and nausea. Some studies suggest that ginger can help fight inflammation, especially in people with arthritis, although studies to date tend to use powders and capsules rather than tea. That said, it’s still a warm and comforting way to hydrate on a cold day when you don’t feel like drinking cold water or are having tummy troubles.

Tips: Enjoy ginger tea unsweetened. Some people report experiencing heartburn after consuming ginger tea, so be careful not to drink too much.

A favorite among wellness influencers, hot water with lemon is one of the simplest hot drinks. With few calories, the drink offers a hydrating alternative to water on chilly days. Lemon juice is a rich source of vitamin C, providing about 25% of the daily recommended intake per ½ lemon serving. Although this isn’t enough to decrease the duration of cold symptoms, drinking hot water with ½ lemon can help you meet vitamin C and hydration needs. Despite some claims, hot water with lemon doesn’t cause weight loss, unless you’re consistently swapping your go-to high-calorie beverage with it.

One additional consideration is that hot water with lemon is acidic and can contribute to dental decay if consumed in excess, so have it in moderation alongside plain water, tea and other hydrating beverages.

Tips: Drink in moderation and rinse out your mouth with water after to protect your teeth.

Hot buttered rum, mulled wine and hot toddies tend to be more indulgent options, while green tea, ginger tea and hot water with lemon can help meet hydration needs when cold water doesn’t cut it. The healthfulness of hot chocolate, chai and coffee depends on the preparation, but all of these can be higher protein options by adding some cow’s milk or soy milk.

Edwina Clark is a registered dietitian.

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