6 Best Benefits of Sangria

by John Staughton (BASc, BFA) last updated -

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Sangria is an alcoholic beverage primarily found in Portugal and Spain, but there is more to this popular drink than meets the eye.

What is Sangria?

Sangria is an alcoholic punch, primarily made from red wine with chopped fruits for flavor. The origins of this drink are Spanish and Portuguese, and this beverage is typically served over ice in the summertime. Most people consider sangria a beverage that is good for your health when consumed in moderation since it contains alcohol. Although red wine is the common base, white wine is also used in some areas. Other recipes call for mixing in orange juice or brandy for additional flavor. When it comes to taste, sangria is a sweet and fruity beverage, but its health benefits will depend on what fruits are mixed in and the content of alcohol used.

A pitcher and two glasses of red wine sangria with sliced fruits and mint

Red wine sangria Photo Credit: Shutterstock

Sangria Nutrition

In terms of nutrition, sangria is a rich source of certain antioxidants and vitamin C that are present in red wine, such as resveratrol. Typically, a 4-ounce serving of sangria will contain approximately 120 calories. Depending on what other liqueurs or fruits are added, in addition to sugar, the overall nutritional benefits may change. When made with lemon-lime soda or white wine, it tends to have fewer calories.

Nutrition Facts

Sangria, red
Serving Size :
Total lipid (fat) [g]0.04
Carbohydrate, by difference [g]8.27
Energy [kcal]96
Alcohol, ethyl [g]9.1
Water [g]82.41
Sugars, total including NLEA [g]7.16
Calcium, Ca [mg]6
Iron, Fe [mg]0.25
Magnesium, Mg [mg]7
Phosphorus, P [mg]12
Potassium, K [mg]68
Sodium, Na [mg]10
Zinc, Zn [mg]0.11
Copper, Cu [mg]0.02
Selenium, Se [µg]0.2
Carotene, beta [µg]1
Cryptoxanthin, beta [µg]1
Lutein + zeaxanthin [µg]3
Vitamin C, total ascorbic acid [mg]0.3
Thiamin [mg]0
Riboflavin [mg]0.02
Niacin [mg]0.12
Vitamin B-6 [mg]0.03
Folate, total [µg]1
Choline, total [mg]3
Vitamin K (phylloquinone) [µg]0.2
Folate, food [µg]1
Folate, DFE [µg]1
Fatty acids, total saturated [g]0
16:0 [g]0
18:0 [g]0
18:1 [g]0
18:2 [g]0.01
18:3 [g]0.01
Fatty acids, total monounsaturated [g]0
Fatty acids, total polyunsaturated [g]0.02
Sources include : USDA


There are quite a few benefits to drinking the Spanish beverage, including preventing certain inflammatory conditions, protecting vision, and promoting a healthy heart, among others.

  • Increasing antioxidant levels in the body, which prevent chronic diseases
  • Lowering inflammation in the body, including that which causes arthritis, gout, and gastrointestinal problems
  • Preventing hearing loss
  • Protecting vision health due to antioxidants
  • Promoting cardiovascular health by lowering blood pressure
  • Strengthening the immune system due to antibacterial effects

How to Make?

While this drink is widely available throughout the world at various bars and restaurants, it is also quite easy to make at home.

A pitcher and two glasses of red wine sangria with sliced fruits and mint

Sangria Recipe

One of the best parts about sangria is that you don't need a great wine. In fact, a good wine will only compete with the flavors of the fruits. So, use up any subpar wine for this fabulous drink. 
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Course: Drinks, Beverage
Cuisine: Spanish
Keyword: Red Wine, Sangria
Appliance: Knife, Pitcher, Cutting Board
Prep Time: 5 minutes
Resting time: 4 hours
Total Time: 5 minutes
Servings: 6 glasses
Author: Paromita Datta


  • 1 bottle red wine
  • 1/2 cup brandy
  • 1/4 cup orange liqueur
  • 2 apples
  • 2 oranges


  • Leaving the peels on, slice up two apples and two oranges and add them to a pitcher
  • Add 1/2 cup of brandy to the fruit, as well as 1/4 cup of an orange liqueur
  • Add one bottle of red wine to the pitcher
  • Mix the liquor, wine, and fruit. This will allow the fruits to soak up the flavors. 
  • Cover the container and refrigerate for four hours, or overnight. This will ensure that the fruits soak up the flavor. 
  • Serve chilled.
    Sangria with figs, peaches, pomegranate, plums, and mint


You can also use other fruits. But the rule is to use at least 1 citrus and 1 non-citrus fruit. Sangria can be made with white wine and rosé as well. The recipe will be the same. 

Side Effects

Considering that sangria uses red wine as a base, moderation should always be practiced when drinking this beverage. When sangria is drunk in excess, it can result in a number of side effects, including the following:

  • Hangover
  • Dehydration
  • Nausea
  • Headaches

Furthermore, due to the high sugar content in certain juices, liqueurs, and fruit, some sangria recipes are not recommended for diabetics or people who are at high risk of developing this condition.

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About the Author

John Staughton is a traveling writer, editor, publisher and photographer with English and Integrative Biology degrees from the University of Illinois in Champaign-Urbana (USA). He co-founded the literary journal, Sheriff Nottingham, and now serves as the Content Director for Stain’d Arts, a non-profit based in Denver, Colorado. On a perpetual journey towards the idea of home, he uses words to educate, inspire, uplift and evolve.

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