What Wine Can You Drink On Keto

As a lover of wine and a follower of the keto diet, I sympathize with the challenge of finding the ideal wine that meets my dietary requirements. The keto diet is a high-fat, low-carb diet …

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As a lover of wine and a follower of the keto diet, I sympathize with the challenge of finding the ideal wine that meets my dietary requirements. The keto diet is a high-fat, low-carb diet designed to induce a state of ketosis in which the body uses fat for energy instead of carbs. Although wine may not initially come to mind as a keto-approved drink, there are several options that can be incorporated into your keto way of living.

Understanding the Keto Diet and Wine

The keto diet typically allows for a daily intake of around 20-50 grams of net carbs, which are the total carbs minus fiber. This means that you need to choose wines that are low in carbohydrates, particularly sugar, to stay within your daily carb limit.

When it comes to wine, the main concern is the sugar content. Wines with higher sugar content tend to have higher carb counts. However, not all wines are created equal, and some varieties have lower sugar and carb content than others.

Keto-Friendly Wine Options

1. Dry Red Wines: Dry red wines, such as Cabernet Sauvignon, Pinot Noir, and Merlot, are generally good options for the keto diet. These wines tend to have lower sugar and carb content compared to sweeter varieties. They also offer health benefits, thanks to their antioxidant properties.

2. Dry White Wines: Dry white wines, such as Sauvignon Blanc, Chardonnay, and Pinot Grigio, can also be enjoyed on a keto diet. These wines have lower sugar content and are considered lower in carbs compared to sweet white wines like Riesling or Moscato.

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3. Sparkling Wines: If you’re in the mood for something bubbly, sparkling wines like Champagne and Prosecco can be a great choice. Most sparkling wines are low in sugar and carbs, making them suitable for a keto lifestyle. Just make sure to opt for the brut or extra brut varieties, as they have less sugar.

It’s important to note that while these wines are generally low in carbs, they still contain alcohol which affects your body’s ability to produce ketones. It’s essential to consume alcohol in moderation and track your intake to ensure you stay within your macros.

Personal Tips and Considerations

1. Read Labels: When selecting wine, it’s always a good idea to read the labels to check the sugar content. Look for wines that have less than 3 grams of sugar per serving to ensure they fit into your keto diet.

2. Watch Wine Portions: It’s easy to get carried away with wine, but it’s important to remember that moderation is key. Stick to one or two servings of wine to avoid exceeding your carb limit for the day.

3. Hydration is Key: Alcohol can dehydrate you, so be sure to stay hydrated by drinking plenty of water alongside your wine. This will also help prevent any unwanted side effects like headaches or hangovers.


While it’s true that wine may not be as keto-friendly as other beverage options, there are still choices that can be enjoyed in moderation. Dry red and white wines, as well as sparkling wines, can fit into a keto lifestyle when consumed mindfully. Remember to check the labels, watch your portion sizes, and prioritize hydration. Cheers to finding the perfect wine that complements your keto journey!

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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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