If you’re new to the Keto diet (or have been thinking about starting one soon!), you’ve likely mourned the loss of happy hour cocktails and drinks. But what many people don’t realize is that wine can actually fit in with the diet plan. Like everything else on your Keto radar, the wine you choose to drink will be low in carbohydrates and you’ll need to keep an eye on naturally occurring sugars.
As a rule of thumb keto-friendly wines are nearly always dry, meaning they’re short on sugar. Find the driest wine you can and enjoy it. Believe it or not, one of the best options for Keto dieters is dry Champagne or Prosecco.
Keto is basically the diet of your dreams. You can have wine (in moderation, of course) along with all the delicious low carb foods and desserts.
What Wines Can I have on Keto?
When it comes to finding keto diet wines, your safest bet is to select DRY wines. But even wines marketed as dry can contain up to 30 grams per liter of residual sugar, so a true zero-sugar wine is hard to come by.
Here are 12 wines that are keto-diet approved and based on a 5-ounce pour.
Best Low-Carb White Wines
SAUVIGNON BLANC
Calories per serving: 119 calories, carbs per serving: 2g
CHAMPAGNE or PROSECCO
Calories per serving: 95 calories, carbs per serving: 2g
PINOT GRIGIO
Calories per serving: 124 calories, carbs per serving: 3g
DRY RIESLING
Calories per serving: 120 calories, carbs per serving: 1g
CHARDONNAY
Calories per serving: 123 calories, carbs per serving: 2g
Best Low-Carb Red Wines
MERLOT
Calories per serving: 122 calories, carbs per serving: 2.5g
PINOT NOIR
Calories per serving: 120 calories, carbs per serving: 2.3g
SYRAH
Calories per serving: 124 calories, carbs per serving: 3.8g
CABERNET SAUVIGNON
Calories per serving: 122 calories, carbs per serving: 2.6g
CHIANTI
Calories per serving: 125 calories, carbs per serving: 2.6g
ROSÉ
Calories per serving: 120 calories, carbs per serving: 1.5g
WINE VARIETIES TO AVOID
Wines with higher alcohol levels include varieties like Pinotage, Zinfandel, Shiraz, and Grenache. They’re naturally high in sugar.
What’s more important to avoid wines with higher sweetness levels (anything above 30 g/L RS or 4.5g carbs). Here are wines to avoid:
Dessert wine
Moscato
Pink Zinfandel
Port/Sherry wine
Red or White Sangria
Riesling
Rose
Wine coolers
Keto and wine do go together if you know what choices to pick and what to avoid. Pair it with your favorite cheese, sit back and enjoy the Keto Life!
Cheers!
If you have questions about Keto, I encourage you to book a free consult with me and we can figure out what is best for you and how to make it work during the holidays. I have lots of hacks, expert tips and recipes for low carb appetizers and sweet treats to pair with your wine. Don’t give up on Keto because of frustration, overwhelm or confusion. I can make it easy and effortless.
About Michelle Borthwick McLaughlin: Michelle’s coaching practice is evolving with a new approach to Keto that goes beyond fast, sustainable weight loss. Enter: KETOish. Transformational private coaching sessions that include proven Keto principles for weight loss and includes how to increase your energy, longevity, confidence, mindset, passion, and overall wellness. And, most important, how to keep the weight off for long term results.
Michelle has been the go-to coach for Keto for women since 2018. Her 1:1 coaching program has helped hundreds of women from 28 states and 4 countries lose over 8,000 pounds while eating foods they love.
