Dante Carrillo
If you're on the keto diet, you may be wondering if you can still enjoy a glass of wine. The short answer is yes, but not all wines are created equal when it comes to keto-friendliness. The key is to choose dry wines, which have less residual sugar and, therefore, fewer carbohydrates.
So, what exactly is a dry wine? In wine-making, yeast feeds on the sugar in grape juice to produce alcohol. The longer the wine ferments, the more sugar is consumed, resulting in a drier wine. Dry wines are typically described as crisp and acidic, while sweet wines have a higher residual sugar content and are therefore higher in carbs.
When selecting a keto-friendly wine, look for varieties such as Merlot, Cabernet Sauvignon, Pinot Grigio, Chardonnay, and Sauvignon Blanc. These wines tend to have lower residual sugar and can be enjoyed in moderation while sticking to your keto diet. However, it's important to remember that even these wines may contain some carbohydrates, so always check the label or ask an expert for advice.
On the other hand, wines to avoid on keto include Moscato, Port, and other dessert wines, as well as varieties with higher alcohol content, such as Zinfandel, Grenache, and Amarone. These wines tend to be higher in both sugar and alcohol content, which can knock you out of ketosis.
So, can you drink wine on keto? Absolutely! Just remember to choose dry wines, watch your portion sizes, and enjoy in moderation as part of a balanced keto lifestyle.
| Characteristics | Values |
|---|---|
| ABV | 13.5% or less |
| Sugar | Low residual sugar |
| Carbohydrates | Low |
| Dryness | Dry |
| Calories | 108 calories per 150ml serving |
| Grape type | Green grapes |
| Grape juice | Fermented |
| Sweetness | Not too sweet |
| Colour | White, red, orange, rosé |
| Taste | Crisp, dry, acidic, fruity, citrusy, buttery, oaky, spicy, peppery, toasted, nutty, earthy, bitter, light, full-bodied, complex, smooth, rich, fresh, vibrant, silky |
| Food pairings | Steak, cheese, fish, roasted vegetables, creamy pasta, seafood, salad, cured meats, poultry, lamb, pork, duck, grilled meats, vegetables, aged cheese, spicy seafood, Korean barbecue, curries, fried chicken, shellfish, raw veggies, chocolate |
What You'll Learn
Dry wines are best
When it comes to keto-friendly wines, dryness is the best indicator of residual sugar. The drier the wine, the less sugar there is. While many wines have little to no carbohydrates, it's important to note that not all wines are keto-friendly.
Dry wines are the lowest in carbohydrates, and some of the driest and crispest whites include Sauvignon Blanc, with notes of peach, pineapple and grass, and Pinot Grigio, with flavours of lemon-lime, melon and wet stone. These wines are ideal with delicate fish dishes, roasted veggies, creamy pastas and salty snacks.
Other keto-friendly dry whites include Brut Champagne, Chardonnay, Pinot Blanc, Prosecco, and Dry Riesling.
For reds, Merlot, Cabernet Sauvignon, and Pinot Noir are perfect for the keto diet because they are low-carb and have moderate wine calories.
When ordering wine on keto, simply ask for the driest white wine. If you're unsure about the waiter's wine knowledge, specify that it mustn't be sweet.
When it comes to alcohol by volume, the higher the percentage, the drier the wine typically is. Generally speaking, wines with 13% or more alcohol are best.
While dessert wines are named for how well they pair with cake, they're often loaded with sugar, making them off-limits for keto.
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Brut, Extra Brut, and Brut Nature are good keywords
When looking for keto-friendly wines, it's important to remember that wines with higher alcohol content will have more sugar. So, when choosing a wine, look for those with a lower ABV (alcohol by volume). Ideally, a keto wine will have zero residual sugar and less than 13.5% ABV.
- Veuve Clicquot Yellow Label Brut Champagne
- Mailly Brut Reserve Grand Cru Champagne
- Prosecco: tends to have a sweeter taste but will generally have around 3.8 grams of carbs per glass
- Dry ("Brut") Champagne: 2-3 grams of net carbs per glass
In addition to choosing the right type of wine, it's important to practice moderation and be mindful of your total carb intake for the day. It's also a good idea to eat a keto-friendly meal before drinking to help balance your blood sugar.
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Champagne is keto-friendly
Champagne is a sparkling wine produced in the Champagne region of France, and it is indeed keto-friendly.
Champagne is made by pressing grapes, fermenting the juice, and converting the residual sugar to alcohol. The sweetness of champagne is determined by the dosage levels—the higher the dosage, the higher the residual sugar and carb levels. The dosage is a sweet solution made from cane or beet sugar that is added during the secondary fermentation process. This is when the wine becomes sparkling.
The carb content of champagne varies depending on the type, but a 5-ounce (150ml) serving generally provides 3 to 4 grams of carbs, with only 1.5 grams from sugar. The drier the champagne, the lower the carb content. The brut styles, including Brut Nature, Extra Brut, and Brut, are the best options for keto. These have a carb content of less than 2 grams per 5-ounce serving.
Champagne is a keto-friendly drink, as long as you keep within your daily carb limit. The keto diet restricts your daily carb intake to a maximum of 50 grams, and sometimes as low as 20 to 25 grams. So, you may drink a glass of champagne while staying within these limits, as long as you keep other carb sources under control throughout the day.
However, it's important to remember that these grams of carbs will add up with every glass you drink. Therefore, it's best to drink alcohol in moderation—up to one drink (5 ounces) for women and two drinks for men per day.
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Avoid sweet wines
Sweet wines are best avoided while on keto. Sweet wines are typically loaded with sugar, which can kick you out of ketosis.
How to Avoid Sweet Wines
- Ask for "dry" wines. "Dry" means the wine contains less than 10 grams of sugar per bottle.
- Avoid dessert wines, which are often loaded with sugar.
- Avoid wines with a lower alcohol content. The higher the alcohol content, the less sweet the wine.
- Look out for wines with terms like "Brut Nature" or "Brut" on the label, which indicate low residual sugar content.
- Be wary of wines with terms like "Extra Dry", "Dry"/"Secco", "Demi Sec", or "Doux" on the label, which indicate higher residual sugar content.
Examples of Wines to Avoid
- Moscato
- Port
- White Zinfandel
- Moscato
- White Sangria
- Wine coolers
- Frozen wine pops
- Sherry wine
- Red Sangria
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Consider keto-friendly brands
When it comes to keto-friendly wine brands, there are a few that stand out. Here are some options to consider:
Dry Farm Wines
Dry Farm Wines is a subscription-based service that curates and lab-tests wines to ensure they are low in carbohydrates and sugar. The company sources wines from around the world and guarantees that their selections are keto-friendly but also taste exceptional. This is a great option for wine lovers who want a convenient way to explore a variety of keto-friendly wines.
FitVine
FitVine is a wine brand dedicated to creating wines that won't sabotage your health and fitness goals. Their wines have lower sulfites and are free of additives. In terms of sugar content, FitVine wines have a similar carb count to other keto-friendly wines. For example, their Pinot Noir has 3.7 grams of carbs per serving and a very low residual sugar content of only 0.03 grams.
Usual Wine
Usual Wine is a company that promises low-sugar and additive-free wines. They deliver wine by the glass in 6.3-ounce bottles, ensuring that each glass contains only around 1.5 carbs. Usual Wine sources their grapes from sustainable vineyards and uses minimal intervention winemaking techniques to create natural, keto-friendly wines.
Revel Wine
Revel Wine is an online wine service that specializes in organic and sulfite-free wines. While they don't exclusively focus on keto-friendly wines, they make it easy to select dry wines, which tend to be lower in sugar. Revel Wine is a good option for those who value organic and natural wines in addition to their keto-friendly qualities.
Palo61
Palo61 is unique in that they produce their own wines, and their bottles even include nutrition labels! Palo61 wines are super low in carbohydrates, with most of their offerings containing less than 1 gram of carbs per glass. This makes them an excellent choice for those on a ketogenic diet who want to be certain of the carb content in their wine.
The California Wine Club
While The California Wine Club doesn't specialize in keto-friendly wines, they are a well-respected name in the world of online wine subscription services. Their wines tend to be more expensive, but they offer high-quality selections that may fit within your keto diet. Keep in mind that not all of their wines will be keto-friendly, so you'll need to choose carefully.
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Frequently asked questions
Yes, you can drink wine while on the keto diet. However, it's important to note that not all wines are keto-friendly. Wines that are high in carbohydrates, such as beer and certain wines like moscato and port, are off-limits. Dry wines are generally considered keto-friendly, and sparkling wines marked as "brut," "extra brut," or "brut nature" will have the lowest amount of carbs.
Some keto-friendly wines include Merlot, Cabernet Sauvignon, Chardonnay, Pinot Grigio, Champagne, and Sauvignon Blanc.
Wines that are high in carbohydrates, such as beer, moscato, port, and other dessert wines, are not keto-friendly. Sweet wines, such as those with high residual sugar, are also not recommended on a keto diet.
It's important to drink in moderation. For males, it's recommended to have no more than two glasses per day, and for females, it's recommended to have no more than one glass per day. Remember that a proper serving size is 5 ounces.
