Having a social life on a ketogenic diet is something that many find hard to do, but don’t worry, there are a handful of low-carb and keto alcohol options! There are carbs pretty much everywhere you look, and that’s especially the case when you’re in a bar. Cutting out all the beer and wine is a great start, but sticking with hard liquor is usually the best choice. Even though hard liquor is made from natural sugars, grains, potatoes, and fruits – during the fermentation and distillation process that sugar is converted into ethyl alcohol.
Drinking liquor can in fact deepen your level of ketosis, but will slow weight loss down. Ingestion of alcohol has effects on liver metabolism, in which more ketones are produced as you drink more. When your liver is taking care of the alcohol you drink, it’s being converted to a triglyceride which can also positively affect the production of ketones.
Be aware that many people experience a heightened level of being drunk and at a quicker rate than usual. While that may be a great thing for some, you need to be careful – especially if you’re driving. Do not drink and drive. Be very careful when on a ketogenic diet and consuming alcohol.
There are plenty of people that also experience worse hangover while on a ketogenic diet, so make sure you stay hydrated. The typical advice is to drink 1 glass of water per 1 shot (or glass) of alcohol you drink.
Below you’ll find short and quick versions of everything you can drink. Scroll down the page to read a more in-depth explanation on each low-carb alcohol and what you should commonly avoid.
Here’s a short list on what you can drink when you want to consume low-carb alcohol. Try not to stray away too much from the suggested list, but if you want more options scroll down and you’ll see a much more comprehensive list (including brands and carb counts)!
- Beer. Bud Select, Miller 64, Michelob Ultra. Most beers are very high in carbs so they should be avoided. Typically lighter beers will have nutrition information online, so make sure to check beforehand.
- Wine. Unsweetened/unflavored champagne, dry red wine, and dry white wine. These are going to be the lowest carb wine that you can consume. These typically range in the 4-5g net carbs per glass (5 oz.) range, but you have to be careful.
- Liquor. Vodka, rum, gin, tequila, whiskey. All unsweetened and unflavored liquor will have 0g net carbs. Liqueurs and most mixers do have carbs, so avoid them.
Below, you’ll find our full cheat sheet on alcohol with the respective nutrition values. Scroll down below to see in-depth information and specific brands that you can consume. All of our nutrition information is based on a serving size of 1.5 oz. per shot of liquor, 5 oz. per glass of wine, and 1 can/bottle for beer.
Looking for Something Specific?
- Low-carb Chasers / Mixers
- Vodka
- Whiskey
- Tequila
- Rum
- Gin
- Brandy
- Low-carb Red Wine
- Low-carb White Wine
- Low-carb Beer
- Low-carb Cider
- Alcohol and Mixers to Avoid on a Ketogenic Diet
- Warnings About Consuming Alcohol on a Ketogenic Diet
Low-carb Chasers / Mixers
Looking for a chaser to go with your drink? Most people tend to want something to chase or mix their alcohol with to make it go down easier. Some great choices are below:
- Sparkling water. This is one of the best choices, allowing you to flavor how you’d like.
- Diet carbonized water. Normally these come in lots of different flavors and varieties, so double check the nutrition labels.
- Diet soda. Many different brands and sweeteners are used in diet sodas, so double check the nutrition labels.
- Sugar-free energy drinks. Many brands like Monster, Red Bull, and Bai5 sweeten with erythritol and can be consumed with alcohol.
- Water enhancers. Many brands like Mio, Stur, and Crystal Light offer water enhancers that you can mix in with sparkling water (or normal water) to mix with your alcohol.
- Bitters. These are normally a mixture of herbs that are infused into an alcohol base to make a concentrated flavor. Some will contain sugar so it’s recommended that you make these at home.
Note: Be careful what sweeteners are used in your mixers as some sweeteners do spike blood sugars. If you want to learn more about low-carb sweeteners and which are best to consume, click here >
Recommended Low-carb Alcohol
Alcohol does have some health benefits, so you don’t have to feel too bad when you have a glass of wine or a shot of liquor. In moderate consumption, alcohol lowers the risk of cardiovascular disease, can aid in cancer prevention, and can even improve insulin sensitivity.
As a general rule of thumb, liquor will always be the best thing to consume if you’re watching your carb count. Typically liquor with 40% alcohol by volume (80 proof) or higher will have 0g net carbs. Remember to be careful about mixers and cocktails when you’re at a bar. Many of the added ingredients will have added sugars (this includes all simple syrups, juices, and fruit add-ins).
Vodka
Vodka is usually made from a grain base such as potatoes, rye, or wheat, and runs around 35 – 50% alcohol by volume. When you’re grabbing a bottle from the liquor store or ordering at a bar, try to get straight vodka – nothing flavored.
If you must have flavored, there are a number of them that are zero carbs, but do your research online first! Many of the flavored vodkas have syrups and sugars added to them.
Some popular brands of vodka and their respective nutrition are below:
| Popular Vodka Brands | Serving Size | Calories | Net Carbs | Average ABV |
| Burnett’s | 1.5 oz | 96 | 0 | 40 |
| Smirnoff | 1.5 oz | 97 | 0 | 40 |
| Absolut | 1.5 oz | 100 | 0 | 40 |
| Svedka | 1.5 oz | 103 | 0 | 40 |
| Grey Goose | 1.5 oz | 103 | 0 | 40 |
| Stolichnaya | 1.5 oz | 103 | 0 | 40 |
| Ciroc | 1.5 oz | 103 | 0 | 40 |
| Skyy | 1.5 oz | 105 | 0 | 40 |
Note: Absolut and Ciroc both cite that their flavored vodka does not contain carbs. Your experience may vary, so keep a close eye on your blood sugar levels if you choose to consume one of their flavored vodkas.
Whiskey (and Scotch / Bourbon)
Whiskey is made from fermented grain, usually combining rye, wheat, corn, or barley and comes in around 35 – 50% alcohol by volume. Even though it’s a dark liquor, all whiskeys do not have any carbs (or sugars) added – making it a great drink for someone on a ketogenic diet. Barrel aged whiskey has higher phenols and ellagic acid (combats free radicals) than red wine.
Depending on where the whiskey is from is where the name is derived. Scotch, whiskey and bourbon are similar forms of this alcohol. Some don’t like the taste of whiskey for the pure harshness. If that’s the case, it may be better to use a milder alcohol like vodka.
Some popular brands of whiskey (Jack Daniels, Crown Royal, Jim Beam, and Seagram’s) and their respective nutrition are below:
| Popular Whiskey Brands | Serving Size | Calories | Net Carbs | Average ABV |
| Crown Royal | 1.5 oz | 96 | 0 | 40 |
| Jack Daniels | 1.5 oz | 98 | 0 | 40 |
| Jim Beam | 1.5 oz | 104 | 0 | 40 |
| Seagram’s | 1.5 oz | 104 | 0 | 40 |
| Dewar’s | 1.5 oz | 104 | 0 | 40 |
| Wild Turkey | 1.5 oz | 104 | 0 | 50 |
| Chivas Regal | 1.5 oz | 105 | 0 | 40 |
| Johnnie Walker | 1.5 oz | 105 | 0 | 40 |
Tequila
Most tequila is made from the agave plant and is commonly made at 40% alcohol per volume. There are not too many flavored tequilas on the market, so you don’t have to worry too much about added sugars or carbs. Note that some tequila producers do mix their tequila with other alcohols. Try to get tequila that is derived fully from the agave plant.
The agave plant is grown in many places, but depending on where it is grown will affect how the tequila tastes. In highland areas, you may have a sweeter and more aromatic form of this alcohol.
Some popular brands of tequila and their respective nutrition are below:
| Popular Tequila Brands | Serving Size | Calories | Net Carbs | Average ABV |
| Don Julio | 1.5 oz | 96 | 0 | 40 |
| Tres Agaves | 1.5 oz | 102 | 0 | 40 |
| El Jimador | 1.5 oz | 102 | 0 | 40 |
| Patron | 1.5 oz | 103 | 0 | 40 |
| 1800 Tequila | 1.5 oz | 103 | 0 | 40 |
| Milagro | 1.5 oz | 103 | 0 | 40 |
| Cazadores | 1.5 oz | 103 | 0 | 40 |
| Sauza | 1.5 oz | 104 | 0 | 40 |
Rum
Rum is generally made from sugarcane or molasses, and comes in a variety of styles. It’s also zero carbs and zero sugar, but you need to watch out for flavored rums and rums with additives. Normally, the darker the rum the richer the flavor is, and the older it is. On average, rum comes in at about 35% alcohol by volume.
When rum is first distilled, it comes out as a clear liquid. It’s then normally placed in bourbon barrels to pick up the oaky flavor and dark color that you’re used to seeing. The flavor and color from the barrels do not add carbohydrates.
Some popular brands of rum and their respective nutrition are below:
| Popular Tequila Brands | Serving Size | Calories | Net Carbs | Average ABV |
| Malibu Island Spiced | 1.5 oz | 72 | 0 | 30 |
| Captain Morgan Spiced | 1.5 oz | 86 | 0.4 | 35 |
| Bacardi Superior | 1.5 oz | 96 | 0 | 40 |
| Myer’s Original Dark | 1.5 oz | 97 | 0 | 40 |
| Castillo | 1.5 oz | 97 | 0 | 40 |
| Sailor Jerry | 1.5 oz | 103 | 0 | 40 |
| The Kraken | 1.5 oz | 105 | 1.5 | 40 |
Gin
Gin is made from a grain base and typically runs about 35% alcohol by volume. It is normally made with citrus such as lemon, orange, or lime – but be aware of flavored or sweetened versions.
Sloe gin is a common flavored gin that’s made in England and flavored with sloe drupes. These have added sugars, and therefore added carbs in them. Most people think of a gin and tonic when they hear gin, but tonic and most common mixers do have carbs so you need to be careful.
Some popular brands of gin and their respective nutrition are below:
| Popular Gin Brands | Serving Size | Calories | Net Carbs | Average ABV |
| Gordon’s | 1.5 oz | 96 | 0 | 40 |
| Seagram’s | 1.5 oz | 103 | 0 | 40 |
| Bombay | 1.5 oz | 114 | 0 | 47 |
| Beefeater | 1.5 oz | 115 | 0 | 47 |
| Tanqueray | 1.5 oz | 116 | 0 | 47.3 |
Brandy
Brandy is made from the mash, juice or wine or grapes. There are many types of brandy, but the most common is Cognac – a brandy that’s made in the Cognac region of France. Brandy typically ranges from 35-60% alcohol per volume, and are sometimes aged in barrels.
Some companies choose to add caramel colorings to their brandy instead of barrel aging it, so be careful of added colorings as they can add extra carbs.
Some popular brands of brandy and their respective nutrition are below:
| Popular Brandy Brands | Serving Size | Calories | Net Carbs | Average ABV |
| Honey Bee | 1.5 oz | 103 | 0 | 40 |
| Courvoisier | 1.5 oz | 104 | 0 | 40 |
| McDowell’s | 1.5 oz | 104 | 0.1 | 40 |
| Martell | 1.5 oz | 126 | 0.4 | 40 |
| Hennessy | 1.5 oz | 103 | 1 | 40 |
| Remy Martin | 1.5 oz | 103 | 3 | 40 |
Low-carb Wine List
Wine can be great to drink in moderation for the added health benefits (these come from the polyphenols, antioxidants, and resveratrol).
In general, the dryest wines will have the lowest sugar. They are typically harvested when the grapes are not fully ripe (and have less sugar content) and usually don’t use a process known as chaptalization (adding sugar to the fermentation process). Red wine typically has the lowest carb count of any wines as well. If you see a wine labeled “late harvest,” they will typically have very high carb counts and should be avoided on keto.
There are many, many brands of wine available. Since there is no standard on nutrition information and alcohol, you may want to consider picking a generic branded wine or trying to research the nutritional information online. Below, you’ll find some of the more common types of wine and their generic nutrition values:
Low-carb Red Wines
Red wine is closely tied to the “French Paradox,” a phrase that refers to the observation that French has low rates of heart disease. There can be some truth in this, as many studies have shown that moderate consumption of red wine can reduce the risk of heart disease and stroke. Though it’s important to note that over-consumption will increase the risk.
There are also studies that link red wine to the reduced risk of dementia, depression, and type 2 diabetes in women. 1-2 glasses of wine per day can definitely boost your health – so don’t feel bad if you consume wine moderately. Below, you’ll find popular types of red wine and their respective nutrition information:
| Red Wines | Serving Size | Calories | Net Carbs | Average ABV |
| Pinot Noir | 5 fl oz | 121 | 3.4 | 10.4 |
| Merlot | 5 fl oz | 122 | 3.7 | 10.6 |
| Cabernet | 5 fl oz | 122 | 3.8 | 10.3 |
| Syrah | 5 fl oz | 122 | 3.8 | 10.5 |
| Zinfandel | 5 fl oz | 129 | 4.2 | 11.1 |
Low-carb White Wines
While most will tout the health benefits of red over white wine, there are some great reasons to drink white wine too. In general, there are higher levels of antioxidants in white wine and typically it will give less of a hangover due to a smaller concentration of congeners (byproducts of the fermentation process).
Besides this, there are studies by the Buffalo School of Medicine which showed long-term white wine consumption improving lung health. Below, you’ll find popular types of white wine and their respective nutrition information:
| White Wines | Serving Size | Calories | Net Carbs | Average ABV |
| Sparking White | 5 fl oz | 96 | 1.5 | 12 |
| Brut Cava | 5 fl oz | 128 | 2.5 | 12 |
| Brut Champagne | 5 fl oz | 147 | 2.8 | 12 |
| Pinot Blanc | 5 fl oz | 119 | 2.85 | 12.5 |
| Pinot Grigio | 5 fl oz | 122 | 3 | 10.7 |
| Chardonnay | 5 fl oz | 123 | 3.1 | 13 |
| Albarino | 5 fl oz | 143 | 3.5 | 13 |
| Riesling | 5 fl oz | 128 | 5.5 | 9.5 |
| Muscat (Muscato) | 5 fl oz | 128 | 7.9 | 14.5 |
* Dessert wines, ports, and sherries are sweetened and should be avoided.
The ‘SkinnyGirl’ wines are a popular brand of wines that are low-carb and usually include the nutrition information on the bottle. Though some of their wines may have more carbs than other dry wines. Most of their wines come in at 5g net carbs – but many of the red or white wines above have even less than that. If you do want to purchase SkinnyGirl wines, feel free to take a look at the nutrition information below:
| SkinnyGirl Wine Series | Serving Size | Calories | Net Carbs | Average ABV |
| SkinnyGirl Prosecco | 5 fl oz | 100 | 2 | 12 |
| SkinnyGirl Pinot Grigio | 5 fl oz | 100 | 4 | 12 |
| SkinnyGirl Moscato | 5 fl oz | 100 | 5 | 12 |
| SkinnyGirl Chardonnay | 5 fl oz | 100 | 5 | 12 |
| SkinnyGirl Rosé | 5 fl oz | 100 | 5 | 12 |
| SkinnyGirl Cabernet Sauvignon | 5 fl oz | 100 | 5 | 12 |
Low-carb Beer List
Beer is one of the most common alcoholic drinks that are not very keto friendly. Beer is packed full of fast digesting, simple carbohydrates and it’s no surprise that people have called it liquid bread. There are so many different brands of beer that it can be easy to order the wrong thing and accidentally over-consume carbohydrates. We recommend that even when drinking low-carb beer, try to keep it to a rare occasion.
There are some low-carb beers that you can drink, though. Below, you’ll find a list of some of the more common choices that are served in US bars. There are even lower carb beers, but they’re scattered around Europe and pretty hard to find in the US.
If you typically drink a few beers, aim for the ones with higher alcohol by volume – this means you’ll have to drink less in total. If you choose a beer with a lower alcohol content, you’ll have to drink more to get the buzz you want.
Checkout our keto beer guide for a more comprehensive look at low carb beer.
| Low-carb Beers | Calories | Net Carbs | Average ABV |
| Greens Trailblazer | 119 | 0.5 | 4.7 |
| Budweiser Select 55 | 55 | 1.9 | 2.4 |
| Miller 64 | 64 | 2.4 | 2.8 |
| Rolling Rock Green Light | 83 | 2.4 | 3.7 |
| Michelob Ultra | 95 | 2.6 | 4.2 |
| Budweiser Select | 99 | 3.1 | 4.3 |
| Beck’s Premier Light | 64 | 3.2 | 2.3 |
| Miller Lite | 96 | 3.2 | 4.2 |
| Busch Light | 95 | 3.2 | 4.1 |
| Natural Light | 95 | 3.2 | 4.2 |
| Michelob Ultra Amber | 114 | 3.7 | 4 |
| Miller Chill | 100 | 4 | 4.2 |
| Coors Light | 102 | 5 | 4.2 |
| Amstel Light | 95 | 5 | 3.5 |
| Keystone Light | 104 | 5 | 4.1 |
| Budweiser Light | 110 | 6.6 | 4.2 |
| Heineken Light | 99 | 6.8 | 3.3 |
| Yuengling Light | 99 | 8.5 | 3.6 |
In general, the darker the beer is the higher the carb count will be. Try to avoid any stouts and lager that are darker in color (especially those that are red, amber, or brown).
Note: If you are gluten intolerant or have celiac disease, it’s important to note that beer is usually made with barley or wheat. This will cause reactions – so it’s best to avoid.
Low-carb Cider List
Cider is primarily made from the fermentation process of fruit juices (more dominantly, apple juice). After the fermentation and filtration process happen, most manufacturers will add extra ingredients (typically more juice or sugar) to add a certain flavor element to their cider.
While there are no ciders that are low-carb, there are many brands that are releasing flavored seltzer water mixed with alcohol. These are typically as close as you’ll get to cider – but if you’re a true cider fan then it may not be a great alternative. Instead, think of it as a crisp and refreshing drink. Below, you’ll find some of the most popular brands with their respective nutritional information.
| Low-carb Sparkling Alcohol | Serving Size | Calories | Net Carbs | Average ABV |
| Truly Spiked | 12 oz | 100 | 2 | 5 |
| White Claw | 12 oz | 110 | 4 | 5 |
| SpikedSeltzer | 12 oz | 140 | 5 | 6 |
| Nauti Seltzer | 12 oz | 110 | 5 | 5 |
If none of the above sound like a good drink, you can always get your own diet flavored sparkling water and mix unflavored liquor (like vodka) into it.
Alcohol and Mixers to Avoid on a Ketogenic Diet
Most of us that are on a low-carb, ketogenic diet know that sugar is in just about everything you can find. This also applies to mixers and chasers for alcohol, as well.
- Port/Sherry. These are also known as dessert wines and include all types of port, sherry, and sauternes. They have a very high sugar alcohol, commonly averaging over 13g carbs for just a 3 oz serving. Avoid these where possible.
- Sweet Wines. Much sweeter than dry wines, these are typically enjoyed with dessert and are a bit lighter than port or sherry. These include Moscato, auslese riesling, tokaji, and malvasia wines. They typically have around 11-18g carbs per glass, so you should avoid these.
- Sangria/Margarita Mix. Typically sangria mixes and margarita mixes have over 10g carbs per 1.5 oz serving (a shot worth). Avoid these as much as possible.
- Wine Coolers/Alcopops. The most common of these are Smirnoff ice – they’re essentially sugar-laden soda with alcohol in them. You should definitely avoid these.
- Liqueurs. Usually a combination of alcohol and a simple syrup (made from sugar), these are extremely high in carbohydrates. Below, you’ll find a full list of the most common liqueurs and their respective nutrition information.
| Liqueur Type | Serving Size | Calories | Net Carbs |
| Southern Comfort | 1.5 oz | 98 | 4.1 |
| Carolan’s | 1.5 oz. | 154 | 8.4 |
| Grand Marnier | 1.5 oz | 114 | 9.8 |
| Peach Schnapps | 1.5 oz. | 108 | 9.8 |
| Margarita Mix | 1.5 oz. | 41 | 10 |
| Chartreuse | 1.5 oz. | 148 | 10.3 |
| Curacao | 1.5 oz. | 108 | 10.5 |
| Cointreau | 1.5 oz | 143 | 11.1 |
| Baileys | 1.5 oz | 147 | 11.3 |
| Drambuie | 1.5 oz | 159 | 13.5 |
| Anisette | 1.5 oz. | 150 | 16.5 |
| Chambord | 1.5 oz | 152 | 16.5 |
| Midori | 1.5 oz | 120 | 16.5 |
| Triple Sec | 1.5 oz. | 188 | 16.5 |
| Jagermeister | 1.5 oz | 154 | 16.5 |
| Frangelico | 1.5 oz. | 107 | 18.5 |
| Kahlua | 1.5 oz. | 137 | 22.1 |
| Amaretto | 1.5 oz | 165 | 26 |
Some other things to watch out for when ordering drinks are the extra flavors that bartenders will commonly add. Keep in mind that if you’re ordering from a bar, you can typically request your own drink to be made or specially request a no-sugar drink from the bartender. Some examples of things to avoid that are commonly added to cocktails include:
- Fruit Juice. It’s very common for bartenders to make drinks with cranberry, orange, pineapple, tomato, and melon juices. Be very careful and try to stay away from cocktails as they commonly add these.
- Syrups. Similar to the syrups at coffee shops, these are typically made with a lot of sugar content in them. If your drink has any type of sweet syrup added (fudge, whipped cream, fruit “flavoring”), try to choose something else.
- Fruit toppings. Many drinks are topped with berries or have wedges of orange or pineapple in them. These aren’t too bad because you can just pick them off – just make sure that the drink underneath the fruit does not have any added sugars.
Warnings About Consuming Alcohol on a Ketogenic Diet
Alcohol shouldn’t be consumed heavily or on a consistent basis. There are many negative health benefits, but in the short run don’t forget the following when consuming your alcohol:
- Calories. Alcohol still counts as calories and will slow fat loss down. Alcohol is burned as a priority by the body.
- Tolerance. Most people on a ketogenic or low-carb diet experience a much lower tolerance to alcohol than usual. Be careful with consumption.
- Hunger. Many people experience heightened levels of hunger when drinking – this can lead to bad decisions (eating high-carb food) or just over-consuming in general.
- Dehydration. Since keto is a natural diuretic, you have to be watchful of how much water you’re drinking alongside the alcohol. Try to drink 1 glass per 1 shot and extra water before bed.
- Added sugars. Mixers, liqueurs, and many alcohols will contain some type of flavoring or added sugar. While many companies are publishing nutrition information, you should try to be prepared and research nutrition beforehand.
We’ve read a lot of articles that mention drinking light beers and very dry wine to avoid carbohydrates, but don’t get out of hand with consumption. Some light beers can contain over 10g net carbs and some dry wine can average over 8g carbs per glass.
It’s also important to note that alcohol does contain calories. There is no function in the human body to store the energy in alcohol, so your body will take a preference to metabolize alcohol over fat.
Note: If you are on a ketogenic diet for weight loss, you may want to consider avoiding alcohol altogether. While you can consume low-carb alcohol and stay in ketosis, the ethyl will be burned by the body in preference of all other nutrients consumed. In other words, alcohol will slow down the fat loss process because a smaller amount of the free fatty acids will be converted into ketones.
Besides this, alcohol does have an effect on hormone levels that are linked to belly fat and weight loss – so if you’re a heavy drinker, you can expect very slow or no weight loss at all. There is also a condition called alcohol ketoacidosis which can be deadly. It usually happens to people who haven’t eaten any food in a long period of time, and are drinking large amounts of alcohol in a short period of time. This can lead to dangerous levels of ketones in the blood, which can encourage deadly results.
This is a topic which is close to my heart… Many thanks! Exactly where are your contact details though?
Just at the top there under “Contact Us”
I blog quite often and I truly appreciate your information. This article has really peaked my interest. I’m going to take a note of your site and keep checking for new details about once per week. I opted in for your RSS feed too.
An impressive share! I’ve just forwarded this onto a coworker who had been conducting a little research on this. And he actually ordered me lunch simply because I stumbled upon it for him… lol. So allow me to reword this…. Thank YOU for the meal!! But yeah, thanx for spending time to talk about this matter here on your site.
This is a great tip especially to those new to the blogosphere. Brief but very accurate info… Thanks for sharing this one. A must read post!
I like it when people come together and share ideas. Great website, stick with it!
For the cheat sheet, did you make that yourself, or find it somewhere else? A lot of the numbers are off. For instance, Maker’s Mark is typically 45% ABV and Jack Daniels 40%. Also, Malibu is certainly not 0g carb, there is quite a bit of sugar added to it, at 5.3g / 1 oz.
Jack Daniels black label is produced around 45% ABV, according to Wikipedia on Jack Daniels.
The newer bottles of Maker’s Mark are being tested from 40% to 43% ABV.
The Malibu Coconut Rum has some newer 0 carb bottles they released, but the original is still around 5.3g of carbs per oz., you are correct.
Hope that clears things up!
Hey, thanks a ton for this article! I never really could get the hang of drinking beer anyways. Something I dont see in your article though is natural lemon juice, in the case of Rum, Vodka and Gin along with some club soda it could do the trick. According to the livestrong web page 2 tablespoons of lemon juice have about 2.1 grams of carbohydrates (2.6grams for a lime). What do you think?
2 tbsp. of lemon juice is about 3g of carbs – but it certainly could be used to make a cocktail, especially with vodka or gin. With Rum and tequila I would do lime, but that’s just a personal preference. By the way, you’re very welcome for the article!
Great info, thanks. Booze is the toughest thing to skip.
PS. Use ‘wary’ when warning people. ‘Weary’ means tired. Mental trick is wary and warning both start with ‘war’.
Thanks – and sorry about that! I know there’s a number of spelling mistakes mixed throughout some of the articles. I don’t always catch them so it always helps when people point them out 🙂 (fixed it by the way)
Our main fight is obesity of course but damnit grammar is a close second!
what about cabbage? good veggie or not?
Judy,
It can be eaten in moderation. It also depends on what type of cabbage you use. You can always check google for the nutrition information of cabbage from the USDA nutrition and judge whether it’s okay for keto or not 🙂
I thought the reason you want to avoid alcohol while in ketosis is because of our brain & it’s need for fuel. Ketosis happens in the liver. In that state along with using fat stores for energy another important thing that happens is creating an energy source for our brains (because we’re not eating carbs we’re not able to fuel it with glucose). Before ketosis our livers primary function is to detoxify. When we consume alcohol the liver goes back to detoxifying thus it stops producing ketone bodies, thus no fuel for the brain. It’s very easy then for people’s blood sugar to get too low & for them to get lightheaded, faint or even become unconscious. I’ve actually heard several MD’s talk about & strictly discourage alcohol while in ketosis so now I’m confused. Could you please speak to this? Thank you very much!
Christina,
Well alcohol can be processed into ketones so your brain is able to use it as energy, it’s just extremely “useless” in the terms of actual nutrients. Alcohol has none. But if you’re just spending 1 night drinking, your body will have enough ketones in it to feed your brain, along with the alcohol’s conversion into ketones. I’d be worried about hitting a state of ketoacidosis during long binge drinking periods, rather than worrying about the energy.
Hope that helps!
I don’t understand where the calories are coming from if these hard liquors supposedly have 0g of carbs. I’m sure whiskey doesn’t contain much fat or protein! Am I missing something?
Ethanol is what brings the calories from alcohol. This is pretty much known as a “useless” nutrient since it does not provide any nutritional quality to our body.
Hi Craig – newbie to your site, it’s looking good, thanks for your efforts! I smiled when I saw your description of ethanol as a ‘useless nutrient’. I think you’ll find it’s actually a poison! (And I say that as one who drinks half a bottle of wine per day!). 🙂
It definitely is. Welcome to the website! 🙂
If you don’t like straight hard liquor, I recommend mixing rum with plain carbonated water and add plenty of lemon and lime slices. Tastes real good!
Yep – you can do that. You can also infuse liquor with lime zest and lemon zest so you can use less juice (and therefore less carbs).
Hi! I’m currently in ketosis 2 weeks out of the month. I know the body has to burn through the alcohol before it can return to using ketones as the primary fuel source, but how long does that process take exactly? Say you have a shot of whiskey (90 calories or so?) Would you only need to burn those 90 calories to return back to burning fat?
Yes, that’s correct. Alcohol also promotes some ketone formation in the liver, so you would actually have a bit of ketones floating around to burn before you burn the rest. It wouldn’t take too long 🙂
I can’t find anything on the internet that talks about any potential carb count for Jameson Irish Whiskey (my preferred usually-available brand of whiskey), but their site does say that their calories are 70 per 1oz serving. Would that be a better option? Or am I missing something (which is entirely possible). With St. Patrick’s Day coming up, this ginger needs at least a little whiskey on the day. 😉
Calories in alcohol are always going to be high. Most whisky does not have carbs at all – so you shouldn’t worry too much 🙂
I found this today, and I am grateful! I have a wedding to go to tomorrow. I am going to have vodka and water, and bring on of my 0 carb mio/powerade/koolaid drink squirt things. I know those arent the healthiest, but they are 0 carb and 0 calorie, which for my purposes currently that is all that matters. Thanks!
Hey, I saw an article online about carb levels in alcohol & it said Champagne had 1g of carbs in 4-5oz serving. Would you agree Craig?
It really depends on what brand of Champagne you’re consuming. Some are extremely sweet, some are based on much less sweetness.
Just wondering how you would work out the carbs in a brand of champagne? If you look up the nutrients using a tool like the MyFitnessPal, it’s unclear whether the carbs reflected are accurate, as obviously the carbs in alcohol arent normal carbs so Im not sure if they’d be reflected under the carb section as they would be for other foods? ,
This ketone diet is a gift that just keeps giving!!!!
Definitely! 🙂
ok, let’s say that you just started keto dieat, and than you go out on friday night and drink vodka with plenty of water, is there a chance that this will throw you out of a ketosis?
It shouldn’t, no. Vodka has no carbs in it at all – most hard liquor is fine to drink on keto, though the calories still count.
What do you think about Sake ( Japanese rice vodka 15,6% alc.) . Thanks for your info!
From what I read Sake does have around 1.5g carbs per shot. You could drink it, just be very careful with the amount that you drink.
You are generous, nobody knows the answer ! Super for your quick response. Thanks again
Sure thing!
What are your thoughts on Sailor Jerry’s Rum? From what I can see it is 0 carbs…
I’m usually very cautious with spiced rums. I always go after white rum that is clear – usually that has 0g carbs. Spiced rum from my experience usually has carbs (and since there are no rules to release nutrition, you may want to contact sailor jerry to ask if they have a nutritional analysis).
Thanks for this Craig, but I have a few questions. My example, Tiger beer brewed in Malaysia has zero carbs and zero sugar. According to the official nutritional contents label that is. Is this label misleading or plain incorrect? So as happy as I am that I can keep guzzling vodka, a beer chaser would be nice as well…. (if keto friendly of course)
I’m not 100% sure if it’s correct. That is more of a personal choice. I’d probably stick to limiting it or keeping consumption as low as you can if you have to have it.
Hello I’m pretty new to this and using the my fitness pal to track. Whe input in 1 shot of tanqueray gin its showing me 35g carbs?? I drink it with sparkling mineral water and squeeze of lime. Is this correct??
It doesn’t sound like it – gin should have no carbs.
Hi Graig.
I joined a Keto group and I didn’t know how to start. I found your site and si glad I did. I started the 30 days meal plan today is my 5th day I’m feeling great. I have a question. I have high coleterol and I would like to know how should I handle it? Thanks very much
No change needed – keto brings cholesterol down naturally. Please allow a few months too, though, as weight loss increases cholesterol.
I think it should be stressed that consuming a large amount of alcohol while in ketosis can put a person into alcohol induced keto acidosis. After a night out with the girls while in ketosis I spent 25 hours vomitting before going to the emergency room at which point I was admitted to the hospital for two nights. It was very scary and way more serious than I ever could have imagined. So while it may be okay to consume alcohol please do so with caution and keep it at a minimum.
Yes, always enjoy things in moderation.
Hey Craig. Been doing keto for a few months now. In great shape, doing it as a lifestyle, not diet. Haven’t experimented with alcohol, and how much knocks me out of ketosis. I am about 190, 6’1. I enjoy wine, so I’m thinking a couple glasses here and there will be fine…? I typically treat myself in a 24 hour window from fri night to sat night. Any thoughts on your previous experiences would be helpful!
Sorry for the late reply here! Dry wines are alright – around 4-5g carbs per glass. So you can have a few glasses every now and again and not really have to worry about it!
I totally agree you Craig.
I know myself that I don’t drink much alcohol because I have seizures. So when I do have any it’s just one drink.
Oh no! Be careful out there 🙂
Believe me Laura I will and I am. Thank you for your concern.
any idea if Crystal Light (water enhancer) affect my keto diet.
It depends on the specific product you use. Some of them contain added sugars, while others don’t. If the label says it has 0 carbs, but the ingredients say that it has some form of sugar in it like fruit juice concentrate or cane sugar, then it’s best to record that as 0.5 net carbs per serving. This is because food companies don’t have to count it if there is less than 0.5 grams of a macronutrient.
In general, I think that using water enhancers is the best way to have a deliciously sweet drink while you are on keto.
Zinfandel is a RED WINE and low carb. White Zinfandel has the pink color and is a sweet wine full of carbs. With the picture on your graphic being a ‘pink’ wine, people may assume that White Zinfandel (which many people incorrectly call Zinfandel) is safe. Barefoot White Zinfandel is a good buy but it’s still full of sugar.
I noticed same thing – a picture of white zinfandel is shown, but only the word zinfandel is used & zinfandel is a whole different wine than white zinfandel.
thought I’d offer some advice:
cocktails are still within reach – especially some of the simple old-fashioned cocktails like gin fizzes, whiskey sours and old fashioned, because you can swap simple syrup for sugar free sweeteners (typically sold as coffee syrups). they’re a little sweeter than sugar, so I typically reduce the quantity by 25%
Thank you for tip! That sounds great. 🙂
Oh, no, no. Don’t ever use artificial sweeteners. The common misconception is that the stuff taste like sugar, but your body doesn’t respond to it like it does real sugar. In fact, studies have shown that the opposite is true.
If you must mix drinks into some sort of sweet concoction, go ahead, but don’t pretend you’re doing yourself a favor by putting in a powder that’s not “real” sugar.
Hey Jacko,
Although it is true that the body doesn’t respond to artificial sweeteners in the same way as sugar, the research on how the body responds to specific sweeteners isn’t conclusively bad or good for all artificial sweeteners as your comment makes it seem — especially if the sweeteners are used in small quantities in the occasional alcoholic drink.
We recently updated our article on different low carb sweeteners if you’d like to understand the reasoning behind my conclusion:
https://www.ruled.me/keto-d…
I’m curious…I was looking at the charts for the different alcoholic beverages and I see an abbreviation: ABV and I can’t find anywhere what that stands for.
Would someone mind explaining that for me?
It’s alcohol by volume. Usually give as a percentage of how much alcohol is in a given drink.
I have 2 questions.
1. Has anyone tried making sugar free simple syrup? I tried doing so by dissolving erythritol in water on the stove. It worked great initially. However, after 24 hours a good portion of the erythritol seemed to separate out and crystalize at the bottom of the jar. Any suggestions?
2. The article says to stay away from flavored alcohol. However, absoulte citron, grey goose citroen, and kettle one citron all claim to have NO sugar added and to be zero carbs. Do you have any opinions on this?
Thank you,
Sonya
Sorry for the late reply here:
1. Erythritol re-crystallizes when cooled, so you probably won’t get a great simple syrup from it. Using another sweetener like xylitol may be worth it (it does have a glycemic index, but it’s still relatively low).
2. Yes, there are quite a few flavored alcohols that are okay, but many are not. I wanted to keep the information generalized so I wrote to stay away from all flavored alcohols. The gray goose ones seem to be fine, but I am always weary with flavored alcohols.
I started my Keto diet the first of September at 318lbs. I lost 38lbs the first month. Why I started was I was diagnosed type 2 diabetic. I was sent home with a dietary plan for diabetics and I noticed my insulin usage was continuously going up. Since the diet I’m off all insulin and have lost 75lbs. My doctor says it’s a miracle and asked how I did it. I told him steak and Michelob Ultra. He just gave me a shocked expression and said I can’t tell my patients that. Why not. It worked.
Hahah! Way to go Pat!
Love the site, but I work in the beer industry, so I had to correct something:
“In general, the darker the beer is the higher the carb count will be. Try to avoid any stouts and lager that are darker in color (especially those that are red, amber, or brown).”
tl;dr – Higher ABV not darker color is a better rule of thumb for carbs / sugars in beer.
Your statement above is not entirely accurate. Most of the sugars in beer come from the base malt or pale malt, which is very light in color. Hence, you can have a beer that is light in color that actually has quite a bit of sugars / carbs. A good example of this are craft IPA’s – to balance the high levels of bitterness from the hops, brewers will often increase the grain bill by quite a bit to get a higher ABV and more sweetness, which makes a bigger beer overal.
Darker roasted caramel and dark malts actually burn off much of the sugar in the malting process. They are added to a recipe in smaller amounts for flavor and color.
Now it’s true that ‘maltier’ or sweeter beers will tend to have more sugar, because the will tend to be bigger beers all around than say a light lager, but color doesn’t necessarily correlate with carbs. A dry Irish stout like a Guinness can be as low as about 10 carbs, which is fairly low for good beer.
So what broad heuristic (that is printed on most bottles) would I use to estimate higher vs lower carb beers? Probably ABV or Alcohol By Volume expressed as a percentage. To get higher alcohol levels, you have to start with more fermentable sugars. Apparent Attenuation rates for brewer’s yeast range from about 65-85%. So that 15-35% of sugars that don’t get fermented are going to represent more sugars / carbs that go unfermented in higher ABV beers, because the wort started with more sugar to get to where it was going in the first place.
There are a few exceptions to that rule. Brewers might add lactose (a non-fermentable sugar) to increase sweetness in certain styles.
Also, Lager yeast typically has a higher attenuation rate than Ale yeast, meaning lagers tend to be on the higher end of that 65-85% spectrum, which means fewer residual sugars / carbs that have not been converted to alcohol.
So, your advice is correct in that if you’re comparing an 8% ABV beer to a 4% ABV beer, then you have to drink half as many to catch the same buzz. However, the 8% beer most likely has more carbs than the 4% beer. (Hence why your list of low-carb beers are mostly around 4% ABV.)
My recommendation though? If you’re gonna drink a beer, drink a good one. Life is too short to drink bad beer. Don’t drink something that has 1/2 the carbs, and is 1/20th as enjoyable.
If you’re not doing carbs that day, there’s always whiskey.
Thank you for the correction!
There are wines available the have literally zero carbs, but they are difficult to find. One example is white wine from Jura, France. Boutique wine stores generally have a really good idea of how much residual sugar is in their wines if they are good. Categorizing wines according to region or varietal is a pretty much useless way to approach it, because you’ll generally be wrong. I currently have 2 Rieslings in my rack, both from the same producer, same region. One has 2 grams of residual sugar PER BOTTLE, and the other has over 500! It seems to me that the only way to know with wines is to actually find out specifically, or develop your pallette to the point where you can tell on your own; difficult, but totally possible. One last thing is: non crappy wines with 4-5 g of sugar per glass would definitely not be considered dry. Generally speaking, 5-20g per bottle is considered fully dry, and anything over that would be considered off dry; kabinet in Germany, or demi-sec in France.
I just downloaded your plan. I’ve been doing “Keto” on my own for 2 weeks. I lost 5.3lbs the first 4 days and then nothing since. I’m hoping your plan will help me. Question, your recipes generally do not state how much of it to eat? In order for me to stay on track, I need strict guidelines. How does one deal with that?
The serving sizes are just generalized. You can eat however much you like as long as it fits into your macros. Some people fast and eat more later in the day, others prefer to spread their meals out. It’s really up to you.
Hello
Thank you for this useful info although I’mm confused as Dr Fung states that the best alcholic drink is dry white wine…
All the best, keto on! 😚
Hey Kekka Kase,
Do you know what his rationale is for choosing dry white wine as the best?
As far as alcohol is concerned, it doesn’t really matter what you drink as long as you keep your net carbs within your daily net carb limit and drink no more than 1-2 drinks per day (<1 for women and <2 for men).
You’ve got great articles, all of which have been helpful and informative, including this one. But there’s one thing I was looking for that I didn’t find: when I go to a bar and don’t want to fuss around custom-ordering a drink, what are the most keto-friendly common mixed drinks that any bartender will know by name? I don’t care what’s in it as long as it’s the most keto diet compatible.
Shots are always easy if it’s a hard liquor. Rum and diet coke is a very common/easy drink to order. Pretty much liquor + diet soda on a whole would be a common drink that bartenders should be able to do 🙂
Hey JayTee,
I don’t go to bars very often, but here are some ideas I found from a quick search:
Shots of the hard liquors mentioned in this article
Rum (or other hard liquor) and Diet Coke or Coke Zero
Hard liquor on the rocks
Hard liquor with club soda and lemon or lime
The light beers listed in the article
Dry red or white wine
Unfortunately, most mixed drinks are filled with sugar or mixed with soda, so it’ll be tough to find a drink on the menu that you won’t have to change a bit.
Ask for a highball made with your preferred hard liquor mixed with some club soda. One of my favorite bar drinks at al local upscale watering hole is a dry dirty martini. This is made with zero carb gin, a little dry white vermouth, a splash of olive juice and a toothpick of Keto friendly olives. It’s a sophisticated looking and tasty Keto friendly drink. If you’re in a less sophisticated bar, a plain dry martini is OK too. Ask for olives or a lime wedge, not cocktail onions which are often sugar soaked. Of course you can order a favorite liquor on the rocks or straight up.
Noticed Sauvignon Blanc not listed, is it higher in carbs?
Thanks
Most dry, white wines will be fine – including Sauvignon Blanc. I’d say the nutrition is comparable to a Pinot Grigio.
Good call! Sauvignon Blanc is keto friendly. It has around 3 grams of net carbs for every 5-ounce serving.
Does anyone know about the flavored vodka’s? Do they have added sugar?
Some do and some don’t. Items like grey goose flavored vodka is reported to have no added sugar. If you’re unsure, it’s always best to stick to unflavored and add your own flavorings. You can also e-mail the liquor manufacturer and usually they will be willing to give nutrition information to you.
Nicely done article. Like others I was a little concerned I’d have to kick booze entirely, or just about for keto. I’ve never bothered looking into the nutrition of various drinks so I was surprised to see liquors have 0 carbs. Rad. A shame I’ll have to pass on the IPAs but a proper whiskey will do. Not to mention drier wines (which I prefer) are lower than I expected.
For sure they can fit into keto – just make sure to keep an eye on consumption if you’re on keto for weight loss. Frequent consumption can slow or stall weight loss.
Great article! I was worried about having 2 glass of wine last night on a friends birthday party just because it tasted fruity. Any thoughts on Merlot-Sangiovese? Most bottles use combination of grapes so I was wondering if they are worse than a single grape wine. (Pinot is my favourite and I’m happy it’s the lowest in terms of carbs on the list! ❤️)
No specific recommendations because the brands and mixes used vary so much. Just try to stick with the dryest possible wines that you can. That will usually ensure that they are only a few grams of carbs per glass. If drinking and where possible, it’s usually just best to settle with mixed drinks using liquor and a carb-free mixer.
I am a ketogenic dietitian mainly prescribing this diet for epilepsy patients. We have a growing number of adults in our program looking to incorporate alcohol, so I am doing some research. My question is this – where did you get all of this information on nutrient content of various types of alcohols?
Hey Diana – sorry for the slow reply. The nutrition comes from various sources around the internet, nutrition databases, and I’ve also contacted some of the companies themselves and requested nutrition information.
Sigh. I am trying to get info about bourbon. Because it is supposed to be a corn whiskey does it not contain enough cornsugar to make it a problem on Keto – not just in calories BTW? there is also the gmo factor which worries me. As for the scotch that you note I think they are all blends. what would be the difference from a single malt (besides exorbitant pricing ; )
Bourbon and single malt scotch both have no carbs in them because the net carbs from their ingredients are fermented into alcohol.
There are also a few non-gmo bourbons available. I reccomend doing a quick google search for non-gmo bourbon to find one you can purchase near you.
hahaha not in Ecuador. Can only find one at a local store – surprising cause there are a lot of americans here – and the scotch is way way out of my budget. to tell the truth the gmo problem would affect all liquor, so…..
thanks for the quick reply.
Error regarding Rum. The infographic shows Kraken as 1.5g Carbs, but the table says 0g.
Sorry about that – I’ve gone ahead and updated the table to reflect the correct value. Thank you for pointing that out!
Hi there. I apologize in advance if this has been asked before, but what about Malibu Caribbean Rum with Coconut Liqueur (attached)? I researched and I think I have seen it contains 5.3g carbs? Or is it zero?
Thanks in advance.
https://uploads.disquscdn.c…
Unfortunately it contains quite a lot of sugar. The FDA is starting to require nutrition information on liquor so you can usually find the nutrition information on the manufacture’s website. For this specifically, it’s listed on the Malibu website: 13g carbs per serving. You’ll want to skip it.
Oh wow, that’s alot! Am definitely going to give it away, yikes! It’ll be convenient once they start giving nutritional information.
Thanks, Craig!
Hi,
This is a great article. What would be classed as a sparkling white wine is Prosecco included?
Hey Paula,
Yes, it is.
When it comes to sparkling whites, the extra brut style will be the best option for keto since it will have less than 1.5 g of net carbs per serving.
If you have any further questions, let me know 🙂