Truly Nutrition Facts: Calories, Carbs & Health

Hard seltzers have revolutionized the alcoholic beverage industry, and Truly Hard Seltzer stands at the forefront of this wellness-conscious drinking movement. If you’re watching your waistline while still wanting to enjoy a refreshing alcoholic drink, understanding truly nutrition facts becomes essential. This comprehensive guide breaks down everything you need to know about Truly Hard Seltzer’s nutritional profile, ingredients, health implications, and how it compares to other popular beverages.

What is Truly Hard Seltzer?

Truly Hard Seltzer is a flavored alcoholic sparkling water that has captured the attention of health-conscious consumers nationwide. Unlike traditional beer or sugary cocktails, Truly offers a lighter alternative with significantly fewer calories and minimal sugar content.

The beverage consists of carbonated water infused with natural fruit flavors and alcohol derived from fermented cane sugar. This simple ingredient list appeals to consumers seeking transparency in their food and beverage choices. Truly comes in an impressive variety of flavors, from classic Wild Berry and Black Cherry to more adventurous options like Mango and Pineapple.

What sets Truly apart in the crowded hard seltzer market is its commitment to using real fruit juice for flavoring while maintaining a clean nutritional profile. The brand has positioned itself as a lifestyle choice for active individuals who refuse to compromise their fitness goals for social enjoyment.

Complete Truly Nutrition Facts Breakdown

Understanding the nutrition facts of hard seltzer helps you make informed decisions about incorporating it into your lifestyle. Let’s examine the nutritional content in detail.

Standard Serving Size Information

A standard can of Truly Hard Seltzer contains 12 fluid ounces (355 ml). This serving size is consistent across most Truly varieties, making it easy to track your intake and compare nutritional values across different flavors.

Detailed Truly Nutritional Information

Here’s a comprehensive breakdown of truly seltzer nutrition facts for a Wild Berry flavor (one 12-oz can):

Calories: 100 calories per can

Total Fat: 0g (0% Daily Value)

• Saturated Fat: 0g
• Trans Fat: 0g

Cholesterol: 0mg (0% Daily Value)

Sodium: 30mg (1% Daily Value)

Total Carbohydrates: 2g (<1% Daily Value)

• Dietary Fiber: 0g
• Sugars: 1g (includes 1g added sugars)

Protein: 0g

Alcohol Content: 5% ABV (alcohol by volume)

Vitamins and Minerals:

• Vitamin D: 0mcg (0% DV)
• Calcium: 0mg (0% DV)
• Iron: 0mg (0% DV)
• Potassium: 0mg (0% DV)

These truly nutrition facts reveal a beverage that’s remarkably low in traditional nutrients but also low in unwanted calories and sugar compared to many alcoholic alternatives.

How Many Calories in Truly Hard Seltzer?

The calorie content is often the first consideration for health-conscious drinkers. A single 12 oz can of Truly Hard Seltzer contains exactly 100 calories. This calorie count remains consistent across most Truly flavor varieties, though some limited-edition or higher-ABV versions may vary slightly.

To put this in perspective, 100 calories is significantly less than most alcoholic beverages. A standard 12 oz beer typically contains 150-200 calories, while a mixed cocktail can easily exceed 300 calories. Even a 5 oz glass of wine contains roughly 120-125 calories.

The source of these calories in Truly comes primarily from the alcohol content itself. Alcohol provides 7 calories per gram, making it nearly as calorie-dense as fat (9 calories per gram). Since Truly contains minimal carbohydrates (just 2g) and no fat or protein, virtually all 100 calories derive from its 5% alcohol content.

For individuals tracking their daily caloric intake, this makes Truly a relatively manageable choice. If you’re maintaining a 2,000-calorie daily diet, one can of Truly represents just 5% of your total intake.

Carbohydrates and Sugar Content in Truly

Understanding how many carbs are truly in drinks matters, especially if you’re following low-carb diets like keto or watching your sugar intake for diabetes management or weight loss.

Total Carbohydrate Count

Each 12 oz can of Truly Hard Seltzer contains just 2 grams of total carbohydrates. This minimal carb content makes Truly one of the lowest-carb alcoholic options available, significantly lower than beer (which typically contains 10-15g per serving) or sweet cocktails.

The 2g of carbs represents less than 1% of the recommended daily carbohydrate intake based on a 2,000-calorie diet (which typically includes 200-300g of carbs).

Sugar Content Analysis

Perhaps even more impressive is Truly’s sugar content: only 1 gram per can. This single gram of sugar is added during the production process and contributes minimal sweetness while still providing the light, refreshing flavor Truly is known for.

This low sugar content is achieved through Truly’s fermentation process. The beverage starts with cane sugar, which is fermented by yeast to create alcohol. Most of the sugar is converted during fermentation, leaving only a trace amount in the final product.

For comparison, a standard soda contains 39g of sugar per 12 oz can, and even “light” cocktails often contain 10-20g of sugar. Truly’s 1g sugar content makes it an excellent choice for those monitoring their sugar intake due to health concerns or dietary preferences.

Implications for Low-Carb Dieters

For individuals following ketogenic or other low-carb diets, Truly can potentially fit into your macronutrient goals. With only 2g net carbs per can, it’s possible to enjoy Truly without significantly impacting ketosis, though the alcohol itself may temporarily halt fat burning as your body prioritizes metabolizing the alcohol.

Many keto dieters find that hard seltzers like Truly offer a more diet-friendly option compared to beer or wine when social situations call for an alcoholic beverage.

Truly Ingredients: What’s Actually Inside?

The truly hard seltzer ingredients list is refreshingly transparent and straightforward, which appeals to consumers seeking clean-label products. Here’s what you’ll find inside each can:

Primary Ingredients:

1. Carbonated water
2. Alcohol from fermented cane sugar
3. Natural flavors
4. Citric acid (for preservation and tartness)
5. Sodium citrate (for flavor balance)

The Fermentation Process

Truly’s alcohol is created through the fermentation of cane sugar. This process involves adding yeast to a sugar-water mixture, where the yeast consumes the sugar and produces alcohol and carbon dioxide as byproducts.

This fermentation method differs from beer production (which uses grains like barley or wheat) and wine production (which uses grapes). The result is a gluten-free beverage with a neutral alcohol base that doesn’t impart the heavy flavors associated with beer or wine.

Natural Flavoring Explained

The “natural flavors” listed in Truly’s ingredients refer to flavor compounds derived from real fruit sources. While the exact proprietary blend isn’t disclosed, these natural flavors give each Truly variety its distinctive taste without adding significant calories or sugar.

Unlike artificial flavoring, natural flavors must come from natural sources, though they’re often concentrated and processed for consistency and shelf stability.

What’s NOT in Truly

Perhaps equally important is what you won’t find in Truly:

• No artificial sweeteners
• No high fructose corn syrup
• No preservatives beyond citric acid
• No gluten (making it celiac-safe)
• No fat or cholesterol

This clean ingredient profile has contributed significantly to Truly’s appeal among health-conscious consumers.

Is Truly Hard Seltzer Healthy? The Complete Truth

The question of whether Truly is “healthy” requires a nuanced answer. While Truly offers several advantages over traditional alcoholic beverages, it’s essential to understand both the benefits and limitations.

The Positives: Why Truly Stands Out

Lower Calorie Content: At 100 calories per can, Truly provides fewer calories than most alcoholic alternatives, making it easier to enjoy socially without derailing dietary goals.

Minimal Sugar: With only 1g of sugar per serving, Truly won’t cause the blood sugar spikes associated with sugary cocktails or even some beers.

Gluten-Free: Unlike beer, Truly is entirely gluten-free, making it safe for those with celiac disease or gluten sensitivity.

No Artificial Ingredients: The use of natural flavors and simple ingredients appeals to those avoiding artificial additives.

Portion Control: The 12-oz can format provides built-in portion control, unlike wine or spirits, where serving sizes can easily creep upward.

The Reality Check: Health Concerns

Despite these advantages, it’s crucial to understand that Truly is still an alcoholic beverage, and the Truly nutrition facts reveal some important limitations.

Empty Calories: While Truly is low in calories, those calories provide zero nutritional value. There are no vitamins, minerals, protein, or beneficial nutrients—just alcohol and minimal carbohydrates.

Alcohol Content: Each can contains 5% ABV, which equals approximately 0.6 ounces of pure alcohol. The health risks associated with alcohol consumption include increased cancer risk, liver damage, impaired judgment, dependency potential, and negative effects on sleep quality and mental health.

Not a Daily Beverage: Health experts universally agree that alcoholic beverages should not be consumed daily, regardless of their calorie count. The CDC defines moderate drinking as up to one drink per day for women and up to two drinks per day for men.

Dehydration Concerns: Alcohol is a diuretic, meaning it increases urine production and can lead to dehydration, especially when combined with the carbonation in hard seltzers.

The Bottom Line on Health

Truly Hard Seltzer can be part of a balanced lifestyle when consumed occasionally and in moderation. It’s a better choice than many alcoholic alternatives if you’re focused on calorie control and sugar reduction. However, it’s not a “health drink” and shouldn’t be treated as such.

The most honest assessment is that Truly minimizes the dietary damage of drinking alcohol but doesn’t eliminate the health risks inherent to alcohol consumption itself.

Truly vs. Other Hard Seltzers: Nutritional Comparison

How do Truly Seltzer nutrition facts stack up against competitors? Let’s compare Truly to other popular hard seltzer brands.

Truly vs. White Claw

White Claw is Truly’s primary competitor, and nutritionally, they’re nearly identical:

Truly: 100 calories, 2g carbs, 1g sugar, 5% ABV

White Claw: 100 calories, 2g carbs, 1g sugar, 5% ABV

The main difference lies in flavor profiles and sweetness perception. Some consumers find Truly slightly sweeter due to its use of natural fruit juice, while White Claw tends to have a crisper, drier finish. Both use fermented cane sugar as their alcohol base.

Truly vs. Bud Light Seltzer

Bud Light Seltzer, backed by Anheuser-Busch, offers comparable nutrition:

Truly: 100 calories, 2g carbs, 1g sugar

Bud Light Seltzer: 100 calories, 2g carbs, less than 1g sugar

The differences are minimal, though Bud Light Seltzer occasionally releases higher-ABV varieties that contain more calories.

Truly vs. High Noon

High Noon takes a different approach, using vodka and real fruit juice:

Truly: 100 calories, 2g carbs, 1g sugar

High Noon: 100 calories, 2.6g carbs, 2.6g sugar

High Noon contains slightly more sugar due to its higher real fruit juice content, which also gives it a more pronounced fruit flavor.

Truly vs. Traditional Beer

The difference becomes more dramatic when comparing Truly to beer:

Truly (12 oz): 100 calories, 2g carbs, 5% ABV

Regular Beer (12 oz): 150-200 calories, 10-15g carbs, 4-6% ABV

Light Beer (12 oz): 90-110 calories, 3-6g carbs, 4% ABV

Truly offers fewer carbs than even light beer, though the calorie difference between the two is minimal.

Registered Dietitian Reviews Hard Seltzers: White Claw vs Truly Nutrition Facts

A video featuring a registered dietitian analyzing truly nutrition facts and comparing different hard seltzer brands would provide expert credibility, increase dwell time, and offer visual/auditory learning for users who prefer video content. This type of content also positions your article as comprehensive by including multiple content formats.

Truly Flavor Varieties and Nutritional Differences

Truly offers an extensive range of flavors, and while most maintain the standard 100-calorie profile, some variations exist.

Original Truly Flavors

The original Truly Hard Seltzer lineup includes:

• Wild Berry
• Blueberry & Acai
• Black Cherry
• Citrus
• Grapefruit
• Lime
• Lemon
• Mango
• Pineapple
• Passion Fruit
• Watermelon & Kiwi
• Strawberry Lemonade

All original flavors contain 100 calories, 2g carbs, and 1g sugar per 12-oz can.

Truly Extra and Higher ABV Options

Truly has expanded into higher-alcohol varieties:

Truly Extra: Contains 8% ABV instead of 5%, resulting in approximately 220 calories per 16 oz can. This nearly doubles the calorie content due to the increased alcohol.

Truly Hard Lemonade: Also at 8% ABV with around 220-230 calories per 16 oz can and higher sugar content (approximately 6g) due to the lemonade flavoring.

Truly Iced Tea Hard Seltzer

This innovative line combines hard seltzer with iced tea:

• 100 calories per 12-oz can
• 1g sugar
• 5% ABV
• Contains caffeine from tea (approximately 9mg per can)

The tea varieties offer a unique option for those seeking a caffeinated alcoholic beverage.

Seasonal and Limited Editions

Truly regularly releases seasonal packs and limited-edition flavors. These typically maintain the standard nutritional profile but occasionally feature unique ingredients or slightly varied macros. Always check the nutrition label for the most accurate information.

Who Should and Shouldn’t Drink Truly?

Understanding whether Truly fits your lifestyle requires honest self-assessment.

Truly May Be Suitable For:

• Calorie-Conscious Individuals: If you’re tracking calories and want an alcoholic option that won’t derail your goals, Truly’s 100-calorie profile is manageable.
• Low-Carb Dieters: With only 2g of carbs, Truly can occasionally fit into ketogenic and other low-carb eating plans.
• Gluten-Sensitive Individuals: Those with celiac disease or gluten intolerance can safely enjoy Truly, unlike beer.
• Sugar-Conscious Consumers: At just 1g of sugar per can, Truly won’t cause significant blood sugar spikes.
• Social Drinkers: People who drink occasionally in social settings but want a lighter option than beer or cocktails.

Truly Is NOT Recommended For:

• Pregnant Women: No amount of alcohol is considered safe during pregnancy. The CDC and American College of Obstetricians and Gynecologists recommend complete abstinence.
• Individuals Under 21: Legal drinking age restrictions apply.
• Those with Alcohol Use Disorder: Anyone struggling with alcohol dependency should avoid all alcoholic beverages.
• People Taking Certain Medications: Many medications interact dangerously with alcohol, including antibiotics, antidepressants, and pain medications.
• Individuals with Liver Disease: Alcohol further damages liver function and should be avoided.
• Those Operating Vehicles or Machinery: Alcohol impairs judgment and reaction time.
• People with Diabetes (consult a physician): While low in sugar, alcohol affects blood sugar regulation and can cause dangerous hypoglycemia, especially when combined with diabetes medications.

Tips for Enjoying Truly Responsibly

If you choose to include Truly in your lifestyle, follow these guidelines for responsible consumption:

Moderation Guidelines

• Follow Standard Drink Definitions: One 12-oz Truly equals one standard drink. The CDC’s moderate drinking guidelines suggest up to one drink per day for women and up to two for men.
• Pace Yourself: Space drinks at least one hour apart to allow your body time to metabolize the alcohol.
• Never Binge Drink: Consuming four or more drinks (for women) or five or more (for men) within two hours constitutes binge drinking and significantly increases health risks.

Hydration Strategies

• Alternate with Water: For every Truly you consume, drink a full glass of water. This helps prevent dehydration and slows alcohol consumption.
• Pre-Hydrate: Drink water before beginning alcohol consumption, especially if you’ve been exercising or in hot weather.
• Electrolyte Balance: Consider adding electrolyte drinks or eating salty snacks to help maintain proper hydration status.

Nutritional Considerations

• Don’t Skip Meals: Drinking on an empty stomach accelerates alcohol absorption and intensifies effects. Eat a balanced meal before drinking.
• Choose Nutrient-Dense Foods: Since Truly provides empty calories, ensure the rest of your diet includes plenty of vegetables, lean proteins, and whole grains.
• Account for Calories: Remember to factor Truly’s 100 calories into your daily caloric intake if you’re tracking for weight management.

Safety Practices

• Designate a Driver: Never drink and drive. Use rideshare services, public transportation, or designate a sober driver.
• Know Your Limits: Understand how alcohol affects you personally and respect your body’s signals.
• Avoid Mixing Substances: Never combine Truly or other alcoholic beverages with recreational drugs or inappropriate medications.

Where to Buy Truly and Pricing Information

Truly Hard Seltzer is widely available across the United States and increasingly in international markets.

Retail Availability

• Grocery Stores: Most major grocery chains carry Truly, typically in the beer and wine section.
• Liquor Stores: Specialty alcohol retailers offer the widest selection of Truly varieties.
• Convenience Stores: Many convenience stores stock Truly, particularly in urban areas.
• Warehouse Clubs: Costco, Sam’s Club, and BJ’s often carry Truly in bulk packages at competitive prices.
• Online Delivery: Services like Drizly, Instacart, and Amazon (where legal) can deliver Truly to your door.

Pricing Structure

Truly is typically sold in the following formats:

• 12-Pack: The most common purchase size, usually priced between $15.99 and $18.99, depending on your location and retailer. This works out to approximately $1.33-$1.58 per can.
• 24-Pack: Larger format offering better value, typically $28.99-$32.99 ($1.21-$1.37 per can).
• Single Cans: Sometimes available at convenience stores for $2.49-$2.99 per can.
• Variety Packs: Mixed flavor packs at similar pricing to single-flavor packs, allowing you to sample different varieties.

Prices vary significantly based on state alcohol taxes, local regulations, and retailer markups. Some states have substantially higher prices due to taxation policies.

Cost Comparison to Other Beverages

When evaluating value, consider:

• Truly is typically priced similarly to premium light beers
• Less expensive than craft beers (which can cost $12-16 per six-pack)
• More costly than value beer brands
• Comparable to White Claw and other major hard seltzer brands
• Less expensive than most pre-mixed cocktails

The Environmental Impact of Hard Seltzers

As consumption of Truly and other hard seltzers grows, environmental considerations become increasingly relevant.

Packaging Concerns

Truly comes in aluminum cans, which have both advantages and disadvantages:

• Positives: Aluminum is infinitely recyclable and has a high recycling rate in the U.S. (approximately 50%). Recycled aluminum requires 95% less energy to produce than new aluminum.
• Negatives: The carbonation and packaging process still requires energy and resources. Single-use packaging contributes to waste streams when not properly recycled.

Company Sustainability Efforts

Boston Beer Company, Truly’s parent company, has made various sustainability commitments, including efforts to reduce water usage in production, increase renewable energy use in facilities, and improve packaging sustainability. However, like all alcohol producers, environmental impact remains an ongoing challenge.

Consumer Responsibility

If you drink Truly, minimize environmental impact by:

• Always recycling aluminum cans properly
• Choosing larger pack sizes to reduce packaging per serving
• Supporting retailers with strong recycling programs
• Properly disposing of plastic pack rings (cut them before discarding to protect wildlife)

Truly in Popular Culture and Marketing

Truly has become more than just a beverage; it’s part of a broader cultural shift toward “wellness drinking.”

Target Demographics

Truly primarily markets to:

• Millennials and Gen Z consumers (ages 21-40)
• Health-conscious drinkers
• Active lifestyle enthusiasts
• Women (who make up a significant portion of hard seltzer consumers)

Brand Positioning

The truly hard seltzer brand positions itself as:

• A guilt-free indulgence
• Part of an active, outdoor lifestyle
• A social beverage that doesn’t compromise health goals
• Authentic and transparent about ingredients

Marketing Strategies

Truly’s marketing emphasizes:

• Association with outdoor activities and adventure
• Lower-calorie messaging without being explicitly “diet”
• Flavor variety and innovation
• Social responsibility and moderate consumption

The brand has successfully capitalized on the trend of consumers seeking “better-for-you” alcohol options without sacrificing taste or social experience.

The Science Behind Alcohol Metabolism and Truly

Understanding how your body processes the alcohol in Truly helps explain its effects and health implications.

How Alcohol Is Metabolized

When you drink Truly, approximately 20% of the alcohol is absorbed directly through your stomach lining, while the remaining 80% is absorbed in your small intestine. From there, alcohol enters your bloodstream and travels to your liver.

Your liver can metabolize approximately one standard drink per hour. The enzymes alcohol dehydrogenase (ADH) and aldehyde dehydrogenase (ALDH) break down alcohol into acetaldehyde (a toxic compound) and then into acetate, which is eventually eliminated as water and carbon dioxide.

Since one can of Truly equals one standard drink, it takes your body roughly 60-90 minutes to fully process a single can.

Factors Affecting Intoxication

Several factors influence how Truly affects you:

• Body Weight: Larger individuals have more body water to dilute alcohol, resulting in lower blood alcohol concentration.
• Sex: Women typically have less of the enzyme that metabolizes alcohol, leading to higher blood alcohol levels from the same amount consumed.
• Food Intake: Eating before or while drinking slows alcohol absorption significantly.
• Genetics: Variations in the ADH and ALDH genes affect how efficiently you process alcohol.
• Tolerance: Regular drinkers develop tolerance, though this doesn’t reduce health risks.
• Carbonation: The bubbles in Truly can actually speed alcohol absorption compared to non-carbonated drinks.

Blood Alcohol Content (BAC)

One 12-oz can of Truly (5% ABV) will raise blood alcohol content by approximately:

• 0.02-0.03% for a 180-pound man
• 0.03-0.04% for a 140-pound woman

Legal intoxication in the U.S. is defined as 0.08% BAC, which would typically require 3-4 cans for most adults within an hour (though this varies significantly by individual factors).

Making Informed Choices: Final Recommendations

After examining truly nutrition facts comprehensively, here are evidence-based recommendations:

For Occasional Social Drinkers

If you drink occasionally in social situations, Truly represents a reasonable choice compared to many alternatives. Its low-calorie and low-sugar profile minimizes dietary impact while still allowing social participation.

Best Practices:

• Limit consumption to special occasions and social events
• Never exceed moderate drinking guidelines (1 drink per day for women, 2 for men)
• Always pair with food and water
• Track your intake in any calorie-counting apps you use

For Health-Focused Individuals

If you prioritize health and fitness but occasionally want an alcoholic beverage, Truly fits better into a wellness-oriented lifestyle than most options.

Consider:

• Timing drinks to avoid interference with workout recovery
• Accounting for the impact on sleep quality (alcohol disrupts REM sleep)
• Understanding that “healthier” doesn’t mean “healthy”
• Taking regular alcohol-free periods to assess your relationship with drinking

For Weight Management

The 100 calories in Truly are manageable within most weight loss or maintenance plans when consumed occasionally.

Weight Management Tips:

• Log the calories in your tracking app
• Consider Truly as part of your discretionary calorie allowance
• Don’t compensate by under-eating at meals
• Be aware that alcohol can lower inhibitions around food choices

For Those Avoiding Alcohol

If you’re abstaining from alcohol for health, personal, or recovery reasons, Truly is not an appropriate choice regardless of its nutritional profile. Consider alcohol-free alternatives like:

• Sparkling water with fresh fruit
• Kombucha
• Alcohol-free spirits and mocktails
• Flavored seltzers like LaCroix or Spindrift

The Most Important Consideration

Remember that no amount of favorable truly hard seltzer nutrition facts changes the fundamental fact that alcohol carries health risks. The most health-conscious choice is always to drink less or not at all.

The bottom line:

Truly offers a lighter way to enjoy alcohol socially, but the healthiest choice remains limiting alcohol consumption overall. Use the truly nutrition facts presented in this guide to make decisions that align with your personal health goals and values.

Frequently Asked Questions About Truly Nutrition Facts

References:

• Standard drink definitions from NIAAA
• USDA nutritional database
• American Cancer Society’s research on alcohol and cancer risk
• Harvard’s comprehensive analysis of alcohol and health