The Truth About Keto Wine

It’s easy to assume that alcoholic drinks and diets don’t mix, but what if you’re interested in hopping on the keto trend? Does this mean you must give up your love of wine?

Some wines can add up to over one hundred calories per glass, not to mention the amount of carbs and sugar your favorite sipper might be hiding.

Thankfully, whether or not to have wine on keto is not so black or white. 

Keep reading for everything you need to know to enjoy wine on the keto diet.

What is the Keto Diet?

The keto diet (or ketogenic diet) consists of low-carb, high-fat consumption with moderate protein thrown in. It’s often used for short-term weight loss, increasing energy, or as an overall lifestyle.

When you keep your carb intake low enough, the body produces ketones, which are burned for energy instead of carbs. This, in turn, burns fat. 

It’s all about limiting carbs and sugars, which can be tricky when enjoying wine but not impossible. 

Can You Drink Wine on Keto?

While drinking a glass of wine won’t take you out of ketosis, it can slow the process down. This is especially true if your wine contains high added sugar or alcohol content. 

When in ketosis, the liver focuses on producing ketones to burn fat. When alcohol enters the body, the liver focuses its energy on that. 

In essence, it all comes down to sugar and carb counts. 

Is Wine Low Carb?

Many wines have little to no carbohydrates. An average five-ounce glass usually contains around three to four grams of carbohydrates. 

Carbs in wine will also come down to the type of sipper you’ll enjoy. 

Carbs in Red Wine

Red wines can potentially have slightly higher carbs per serving than white wine, depending on the alcohol content. Around 1-2 grams come from the grape skins and seeds, while 0-2 grams are from the natural sugars left after the fermentation process. 

Carbs in White Wine

The average white wine has about 0-4 grams of carbs leftover from natural sugars. While red wines can have higher alcohol content and a robust structure, white wines can easily be too sweet. 

Thankfully, both reds and whites have the potential to be good ketogenic diet wines.

How to Find Keto-Friendly Wine

The best wines for keto are dry white wines, dry red wines, and dry sparkling wines. For sparkling wine specifically, look for labels like “brut,” “extra brut,” or “brut nature,” as these will have the lowest carbs.

Check the wine label for an alcohol content of 13.5% or lower, as lower alcohol content means less sugar and carbs.

If you’re still unsure how many grams of sugar or carbs your wine contains, check the tech or technical sheet for the wine. This will give you the most accurate insight into the wine’s makeup. 

For red wines specifically, remember that some sugar may still be added during the winemaking process despite the “dry” label. This is usually to take the edge off the potency of robust, dry red wines.

Below are the best low-carb wines for keto in each category.

Red Wines

White Wines

Sparkling Wines

Wine With the Least Sugar

All the wine options mentioned above will also have more or less sugar depending on the climate in which they’re grown. 

For example, Pinot Noir grown in a warm climate like Burgundy, France, will taste sweeter than Pinot grown in a cooler climate like Washington in the United States. 

This is because grapes grown in warmer climates ripen fully, producing more natural sugars.

Pay close attention to where your wine bottle is from the next time you’re seeking keto-friendly options, as cool climate wines typically have less sugar.

Now, let’s look at the types of wine you should completely avoid on the keto diet. 

Wines to Avoid on the Keto Diet

An easy “no” for the keto diet is wines with high amounts of alcohol and sugar. Avoid Zinfandel, Grenache, Shiraz, and Pinotage, as these wines have higher ABVs (alcohol by volume). 

Here are a few dessert wines and fortified wines that can easily carry thirty grams or more of residual sugars per volume, so it’s best to avoid them while maintaining ketosis:

How Much Wine Can You Drink on the Keto Diet

Now that you’ve found a keto-friendly wine that has low sugar content and moderate to low alcohol levels, how much can you have without throwing off ketosis?

The general rule is now more than one glass a day for women and no more than two glasses a day for men.

A standard glass is five ounces of wine, so do not exceed this while on keto.

Low Carb Wines are Key For Keto

When it comes to keto and sippers, keep things “dry.” Seek dry reds and whites like Cabernet Sauvignon, Chardonnay, Sauvignon Blanc, and Merlot. 

By looking up the wine's technical sheet, you can also find more details regarding carbs, sugars, climate, and location. Remember that warmer climate varietals usually have more sugars than cool climate varietals.

For more information on your favorite wines, check out The Wine Blog.

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