Following the keto diet but not sure which booze is allowed? Use this handy guide to help determine which drinks are worth the sip and which should be avoided due to their high carb and sugar content.
Low-carb alcohol options
- Light beer: When in doubt, choose a beer that’s labeled “light” to limit your carb intake. Some beers—such as pale lager—are generally lower in carbs.
- Champagne or sparkling wine: Both champagne and sparkling wine tend to be relatively low in carbs.
- Wine: While most red and white wines are pretty low in carbs, dry wines are the best bet because they tend to have the lowest sugar content.
- Spirits: With no carbs, gin, rum, vodka and whiskey are all great choices for someone on keto.
- Mixed drinks: Because most of the sugar comes from the drink mix, be sure to choose low-sugar, sugar-free or diet versions. Club soda can serve as a no-carb mixer.
When in doubt, avoid sodas, juice, lemonade, sweetened tea and energy drinks, which are all high in carbs.
Avoid these drinks
- Wine coolers: Wine coolers are usually made with fruit juice, which contains a lot of sugar. You’ll get an average 13.6 grams of carbs per wine cooler.
- Regular beer: While the average light beer contains only about 6 grams of carbs per can or bottle, regular beer averages 12.8 carbs per serving.
- Sangria: Depending on how it’s made, sangria can run around 18.9 grams of carbs per serving thanks to the wine, fruit juice and mixer.
- Sugary cocktails: Avoid these like the plague. From piña coladas to peach schnapps, sugar cocktails can average nearly 50 grams of carbs per serving, which is nearly your entire daily carbohydrate allowance if you’re following a keto diet.
Just remember, it might be easier to unintentionally get drunk (and faster) if you consume adult beverages but don’t have enough carbs in your system to absorb the alcohol.
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