Can You Drink Wine On The Keto Diet

As someone who loves wine and follows the ketogenic diet, I recognize the significance of maintaining a balance between enjoying a glass of wine and adhering to my low-carb lifestyle. The keto diet involves consuming …

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As someone who loves wine and follows the ketogenic diet, I recognize the significance of maintaining a balance between enjoying a glass of wine and adhering to my low-carb lifestyle. The keto diet involves consuming high-fat and low-carb foods to achieve ketosis, a state where the body uses fat for energy rather than carbs. However, is it possible to have a glass of wine while following the keto diet? Let’s thoroughly examine this matter and examine the pros and cons of drinking wine on the keto diet.

Understanding the Basics of the Keto Diet

Before we delve into the specifics of wine, it’s essential to understand the fundamentals of the keto diet. The main goal of this diet is to keep your daily carbohydrate intake low, typically below 50 grams per day. By doing so, your body is forced to enter a state of ketosis, where it starts producing ketones to fuel your brain and body instead of relying on glucose.

On the keto diet, you focus on consuming high-quality fats like avocados, coconut oil, and olive oil, moderate amounts of protein, and low-carb vegetables. It’s important to avoid sugary foods, grains, fruits high in sugar, and starchy vegetables.

The Carbohydrate Content of Wine

Now, let’s talk about the carbohydrate content of wine. While wine is generally considered low in carbohydrates compared to beer or cocktails, it’s crucial to be mindful of your portion sizes and the specific type of wine you choose.

Most dry wines, such as Cabernet Sauvignon, Pinot Noir, and Chardonnay, contain around 2-4 grams of carbohydrates per 5-ounce serving. However, sweeter wines like Riesling or Moscato can have up to 8 grams or more of carbohydrates per serving. Fortified wines like Port or Sherry may have even higher carbohydrate contents.

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Factors to Consider

While wine can fit into a keto diet, there are a few factors you should consider to ensure you stay within your daily carbohydrate limit:

  1. Portion Size: Stick to moderate portions of wine, typically 5 ounces per serving. It’s easy to lose track and consume more carbohydrates if you’re not mindful of your pour.
  2. Choose Dry Wines: Opt for dry wines with lower residual sugar. These wines generally have fewer carbohydrates compared to sweeter varieties.
  3. Beware of Hidden Carbohydrates: Some wines may contain residual sugars or be sweetened during production. It’s essential to research or ask about the specific wine you’re consuming to ensure you’re not unknowingly consuming additional carbohydrates.
  4. Balance Your Carbohydrates: If you plan to enjoy a glass of wine, make sure to adjust your carbohydrate intake from other sources throughout the day to stay within your overall daily limit.

Personal Experience

As someone who follows the keto diet and enjoys a glass of wine now and then, I’ve found that dry red wines such as Cabernet Sauvignon and Pinot Noir are my go-to choices. These wines tend to have lower carbohydrate contents and fit well within my daily macros.

However, I do keep in mind that the occasional glass of wine does come with some trade-offs. Alcohol can impact your body’s ability to burn fat temporarily, as it prioritizes metabolizing the alcohol first. It’s also important to note that alcohol affects everyone differently, so it’s essential to listen to your body and monitor how it responds.


In conclusion, while wine can be enjoyed in moderation on the keto diet, it’s crucial to be mindful of your portion sizes, choose dry wines, and factor in its carbohydrate content into your overall daily intake. As with any dietary choice, it’s always best to consult with your healthcare provider or registered dietitian before making any significant changes to your diet.

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John has been a hobbyist winemaker for several years, with a few friends who are winery owners. He writes mostly about winemaking topics for newer home vintners.
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