XXXX Gold: Calories, Nutrition and Health Benefits

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A 375 ml can of XXXX Gold has about 109 calories (454 kJ), 7.1 g of carbs, 0.4 g of sugar and 1.1 g of protein, per the brewer's label. It is a 3.5% ABV mid-strength Australian lager, so roughly 10 g of alcohol makes up most of those calories. A 24-can carton comes to about 2,600 calories.

Quick Nutrition Facts

Per 1 can (375 ml)

Nutrient	Amount
Calories	109 kcal
Protein	1.1g
Carbohydrates	7.1g
Fiber	1.5g
Sugars	0.4g
Fat	0g
Sodium	16 mg

Macronutrient Breakdown

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NUTRITIONIST'S INSIGHT

XXXX Gold is mostly water, alcohol and a little malt carbohydrate. A 375 ml can holds about 10 g of alcohol, which at 7 kcal per gram is roughly 73 of the 109 calories, and the 7.1 g of carbs add about 28 more. The label shows only 0.4 g of sugar, so the carbs are mostly malt dextrins rather than sweetness. Mid-strength saves about 50 calories a can compared with a 4.6% full-strength lager, but it also makes it easy to drink more cans, and four cans is about 436 kcal with no meaningful protein or fibre.

Myth Busters

MYTH #1: Mid-strength beer is a diet drink

TRUTH: A can has about 109 calories, around 50 fewer than a full-strength lager, but those calories carry almost no protein or fibre. Drinking four cans costs about 436 kcal. XXXX Gold nutrition information, XXXX

MYTH #2: XXXX Gold has no sugar, so it will not affect blood sugar

TRUTH: The label shows 0.4 g of sugars but 7.1 g of carbohydrate per can, mostly malt-derived starch fragments. Alcohol can also cause delayed low blood sugar on insulin or sulfonylureas. XXXX Gold nutrition information, XXXX; Alcohol and Diabetes, American Diabetes Association

MYTH #3: Bottles and cans of XXXX Gold differ in calories

TRUTH: A 375 ml can or bottle has the same per-100 ml values, about 29 kcal and 1.9 g of carbs. Differences between databases come from rounding and date, such as 456 kJ at FatSecret versus 454 kJ on the brewer's label. XXXX Gold nutrition information, XXXX; XXXX Gold 1 can (375 ml) nutrition, FatSecret Australia

MYTH #4: One can of a 3.5% beer is half a standard drink

TRUTH: 375 ml at 3.5% contains about 10.4 g of alcohol, which is one Australian standard drink of 10 g. Mid-strength lowers the strength, not the count per can. What Is A Standard Drink?, NIAAA; XXXX Gold, Wikipedia

MYTH #5: Light and mid-strength beers have no carbs

TRUTH: XXXX Gold has 7.1 g of carbs per can. Low-carb positioning means fewer carbs than regular beer, which has about 13 g per 375 ml, not none. XXXX Gold nutrition information, XXXX; Which Beer is best table, Diabetes Australia

NutriScore by Health Goals

Health Goal	NutriScore	Why This Score?
Weight loss		109 kcal a can with 1.1 g protein and 1.5 g fibre, so it does not fill you up. Several cans add up quickly, but it is lighter than full-strength beer. XXXX Gold nutrition information, XXXX
Muscle building		Only 1.1 g protein a can, and alcohol slows recovery and muscle protein synthesis. XXXX Gold nutrition information, XXXX
Heart health		No fat and only 16 mg sodium, but alcohol raises blood pressure and triglycerides above moderate intake. XXXX Gold nutrition information, XXXX; What Is A Standard Drink?, NIAAA
Blood sugar management		7.1 g carbs a can gives a small direct rise. The larger risk is delayed low blood sugar on diabetes medication, so drink with food and monitor. XXXX Gold nutrition information, XXXX; Alcohol and Diabetes, American Diabetes Association
Gut health		1.5 g fibre a can is small and alcohol irritates the gut lining at higher intakes. XXXX Gold nutrition information, XXXX
Energy		Alcohol is a sedative and the 109 calories do not fuel activity the way a carb-based meal does. What Is A Standard Drink?, NIAAA

PERSONALIZED NUTRITION

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Blood Sugar Response - XXXX Gold (375 ml can)

One can has 7.1 g of carbs, so glucose rises only slightly in the first hour. Alcohol then suppresses liver glucose release, so levels can drift a little below baseline 2 to 4 hours later, mostly when drunk without food. Alcohol and Diabetes, American Diabetes Association; XXXX Gold nutrition information, XXXX

Estimated Blood Glucose Response (mg/dL)

Values show a typical healthy adult drinking one can with a meal. People on insulin or sulfonylureas can see a larger, delayed drop. Individual responses vary.

How to flatten the spike

Drink it with a meal that contains protein and carbs rather than on an empty stomach, which reduces the delayed dip in glucose.
Check blood sugar before drinking, afterwards and at bedtime if you use insulin or sulfonylureas, as alcohol can lower it for up to 24 hours.
Count cans, not sessions: each can is about 109 kcal and 1 standard drink, so four cans is about 436 kcal.
Alternate each can with a glass of water to slow your pace and cut total alcohol.

Cultural Significance

XXXX is Queensland's best-known beer, brewed since 1924 at the Castlemaine Perkins brewery in Milton, Brisbane, and XXXX Gold is its mid-strength lager at 3.5% ABV. It is a staple of backyard barbecues, pubs and Queensland sport crowds, and mid-strength beer is popular in Australia partly because roadside alcohol limits and sun-soaked summer afternoons make a lighter can the practical choice.

Compare & Substitute

XXXX Gold vs Similar Foods

Nutrient	Full-strength lager (375 ml, about 4.6%)	Light beer (12 fl oz, 360 g)	White wine spritzer (5 fl oz, half wine)	Sparkling water with lime (375 ml)
Calories	163 kcal	104 kcal	60 kcal	0 kcal
Protein	1.7g	0.9g	0.1g	0g
Carbohydrates	13.5g	5.8g	1.9g	0g
Fat	0g	0g	0g	0g

Frequently Asked Questions

How many calories are in a can of XXXX Gold?

About 109 calories (454 kJ) in a 375 ml can, per the brewer's nutrition panel. That is about 29 kcal per 100 ml.

How many carbs are in XXXX Gold?

7.1 g of carbohydrate per 375 ml can and 1.9 g per 100 ml, with only 0.4 g of that as sugars.

How many standard drinks are in a can of XXXX Gold?

About 1. A 375 ml can at 3.5% ABV contains roughly 10.4 g of alcohol, and an Australian standard drink is 10 g.

How many calories are in a carton of XXXX Gold?

A 24-can carton has about 2,616 calories at 109 kcal per 375 ml can.

Is XXXX Gold keto friendly?

Not really. At 7.1 g of carbs a can it can fit a very tight daily carb limit in a single can, but alcohol pauses fat burning and a few cans exceed 20 g of carbs.

Is XXXX Gold OK for diabetes?

The carb load is small, but alcohol can cause delayed low blood sugar, especially on insulin or sulfonylureas. The American Diabetes Association advises eating while drinking and checking glucose, including at bedtime.