Beer and wine both have a lot of magical effects on the body, both positive and negative. If you can limit yourself to one or two a day, then you can get the health benefits without too many extra calories—if you choose wisely. Here’s a rundown of what, exactly, you’re really getting each time you reach for a cold one.

Beers are listed from worst to best based on calories and carbohydrate content—the two major nutritional factors at play when analyzing alcohol.

WORST: Sierra Nevada Bigfoot Ale
330 calories
32 grams carbohydrates
9.6 percent alcohol

If you’re serious about losing your gut, you should avoid this brew. While research does shows that one to two drinks a day can be part of a smart eating plan, this beer packs two to three times more calories than a glass of wine (around 120 calories) or a bottle of light beer (about 100 calories). To make sure the rest of your drinking habits don’t sabotage your fat-fighting efforts, check out this list of the 30 Worst Drinks in America.

WORST: Leinenkugel’s Berry Weiss
207 calories
28 grams carbohydrates
4.7 percent alcohol

For a 12-ounce serving, this Wisconsin brew has calories and carbs up the Leinenkugel. Keep reading: You can find plenty of great-tasting beers that are, in fact, less filling.

WORST: Samuel Adams Winter Lager
200 calories
14 grams carbohydrates
5.8 percent alcohol

Drink two of these and you’ll be consuming the calorie-equivalent of a small meal—such as a McDouble burger from McDonald’s. Did you account for that in your diet?

WORST: Budweiser American Ale
182 calories
18 grams carbohydrates
5.3 percent alcohol

You may be as patriotic as the next guy, but if you’re trying to fight fat, pass on this American ale for one of Bud’s lighter options.

WORST: Redhook ESB
179 calories
14 grams carbohydrates
5.8 percent alcohol

If you’re hooked on this beer, make sure to stick with just one. After all, drink a couple of bottles while you split a Chili’s appetizer with a friend, and you could easily down 1,000 calories before halftime. Don’t believe it? See for yourself with this list of the 10 Worst Apps, Sides, and Starters.

BEST: Miller Lite
96 calories
3 grams carbohydrates
4.2 percent alcohol

Every bar has Miller Lite on tap for a reason. When in doubt, here’s your order.

BEST: Amstel Light
95 calories
6 grams carbohydrates
3.5 percent alcohol

No frills here. Just a good beer that won’t fill you out.

BEST: Michelob Ultra
95 calories
3 grams carbohydrates
4.2 percent alcohol

Michelob was one of the first to market a “low-carb” beer. But here’s a secret: Almost all the low-calorie brews are relatively close in carb count. (Sam Adams Light and Yuengling Lager Light are the notable exceptions.) Just look at the label. Which is exactly what you should be doing for anything you eat and drink. But you can make it easy on yourself with this list of the 125 Healthiest Supermarket Foods.

BEST: Beck’s Premier Light
64 calories
4 grams carbohydrates
3.8 percent alcohol

Even though it’s one of the lowest calorie beers on the market, it has nearly as much alcohol as its competitors. So don’t forget that. Here’s why: University of Washington scientists found that even just one or two alcoholic drinks can make you more likely to hone in on just one thing, which can impair your driving. For example, you may be so focused on going the correct speed that you’re more prone to miss bounding deer or braking cars.

BEST: MGD 64
64 calories
2 grams carbohydrates
2.8 percent alcohol

It’s right on the bottle: Only 64 calories. And it claims the No. 1 spot over Beck’s Premier Light because it’s a little lower in alcohol content. And that’s the politically correct choice, right?

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