Keto-Friendly Reds: Best Wines For Your Low-Carb Diet

Wine is often thought to be off the menu for those on a keto diet, but this isn't necessarily the case. While some wines are high in carbohydrates, there are several wines that have little to no carbs. Dry wines are the best option for those on keto, and sparkling wines marked as brut, extra brut, or brut nature will have the lowest amount of carbs. Red wines like Merlot, Cabernet Sauvignon, and Pinot Noir are perfect for the keto diet because they are low in carbs and have moderate wine calories.

Dry wines are keto-friendly

Wine was never considered keto-friendly, with the traditional belief that it is an alcoholic drink that contains huge amounts of carbohydrates. However, studies have shown that some keto-friendly wines, particularly dry wines, fall within the diet's constraints. A glass of natural wine may have between 1-4 grams of carbohydrates, which is generally below the keto diet's daily carb requirement.

Dry wines are made by leaving grapes to ferment for longer, which turns them into a drier wine with very low residual sugar. This means fewer carbs, making it keto-friendly.

When ordering wine in a restaurant, asking for the driest white wine is a good way to ensure a low-carb option. Asking for a wine that is not sweet will also help ensure a keto-friendly option.

Some good keto-friendly red wines include:

• Cabernet Sauvignon
• Chianti
• Grenache
• Malbec
• Merlot
• Pinot Noir
• Red Zinfandel
• Sangiovese
• Syrah

Keto-friendly wines should be enjoyed in moderation. It is recommended to keep alcohol consumption below 24 grams of alcohol each day, which is roughly two 5-ounce glasses of wine.

Red wines with low alcohol content

When it comes to keto-friendly red wines, the general rule is to opt for those with low alcohol content and low residual sugar. This is because your body prioritises breaking down alcohol during metabolism, so a wine with low alcohol content will limit the time your body spends on this process. Additionally, sugar is one of the complex carbohydrates restricted on a keto diet, so drier red wines with less residual sugar are considered more keto-friendly.

Pinot Noir

Pinot Noir is generally low in tannin and alcohol content. It is a great choice for a summer red wine and pairs well with salmon, tuna, or white meats. Some recommended Pinot Noirs include:

• Wildflower Pinot Noir 2021, Romania (12.5% ABV)
• Pinot Noir Le Cerisier 2022 Domaine Begude
• Iris Vineyards 2019 Pinot Noir (Willamette Valley) (90 points)
• Shumaker 2019 Pinot Noir (Tualatin Hills) (90 points)
• Waits-Mast 2017 Mariah Vineyard Pinot Noir (Mendocino Ridge) (93 points)
• Kelley Fox 2019 Mirabai Pinot Noir (Dundee Hills) (92 points)
• Lumen 2017 Sierra Madre Vineyard Pinot Noir (Santa Maria Valley) (92 points)

Beaujolais

Beaujolais is another low-alcohol red wine option. It is best served chilled and pairs well with summer evenings.

Valpolicella

Valpolicella is a light, juicy, and slightly earthy red wine with piquant red cherry fruits. It is a good choice for those on a budget.

Young Rioja

Young Rioja is a low-alcohol option that is best served slightly warmer, at about 18-20 degrees Celsius.

Mencía from Northwest Spain

Mencía from northwest Spain is a low-intervention wine, which means it is produced with minimal chemical and technological additives. It is usually low in alcohol content.

Blaufränkisch from Central Europe

Blaufränkisch from central Europe is another low-intervention wine that is typically low in alcohol.

Merlot

Merlot is a keto-friendly red wine with 3-4g net carbs per serving.

Cabernet Sauvignon

Cabernet Sauvignon is another keto-friendly option with 3-4g net carbs per serving.

Other Options

Other red wines with low alcohol content include De Martino Ungrafted Old Vines Itata 2022 from Chile, Adnams Cabernet/Tempranillo (0.5% ABV), and McGuigan Zero Shiraz NV (0.0% ABV).

Wines to avoid on keto

While many wines are keto-friendly, some are not. Wines to avoid on keto include those with a high sugar content, which will increase your insulin and blood sugar levels. These include dessert wines, such as Moscato, Port, and other sweet wines.

• Port wine: 9 grams of carbs per glass
• Sherry wine: 9 grams of carbs per glass
• Red Sangria: 13.8 grams of carbs and 10 grams of sugar per glass
• White Zinfandel: 5.8 grams of carbs per glass
• Moscato: 7.8 grams of carbs per glass
• White Sangria: 14 grams of carbs and 9.5 grams of sugar per glass
• Wine coolers: 34 grams of carbs and 33 grams of sugar per 11 oz can
• Frozen rose: 35 grams of carbs and 31 grams of sugar

In general, wines with higher alcohol content will be higher in carbs. These include varieties such as Zinfandel, Grenache, and Amarone. American wines, particularly big California reds, tend to be higher in carbs than European wines.

When choosing a wine, look for those that are dry, as these will have lower residual sugar. However, even wines marketed as dry can contain up to 30 grams of residual sugar per liter, so a true zero-sugar wine is hard to come by.

Keto-friendly wine companies

While on a keto diet, it is important to know that not all wines are keto-friendly. Wines that are dry, low in alcohol content, and low in residual sugar are considered keto-friendly. Dry wines are those that have been fermented for a longer period, resulting in less residual sugar.

Dry Farm Wines

Dry Farm Wines is a subscription-based keto wine service that curates and lab-tests wines from around the world to ensure they are low in carbohydrates, sugar, alcohol, and sulfites. They also ensure exceptional taste and guarantee that their wines contain only one gram of sugar or less per bottle.

Revel Wine

Revel Wine is an online wine service specializing in organic and sulfite-free wines. They make it easy to select dry wines, which are ideal for those on a keto diet.

The California Wine Club

The California Wine Club is a well-respected name in online wine subscription services. While they do not specialize in keto-friendly wines, their wines are known for their quality.

Palo61

Palo61 is unique in that they produce their own wines, which typically have less than one gram of carbohydrates per glass. Additionally, their wines feature a nutrition label, making it easier to track your carbohydrate intake.

FitVine

FitVine is a brand that produces wines with lower sulfite content, no additives, and less sugar than traditional bottles. Their Pinot Noir, for example, contains 3.7 grams of carbohydrates and an extremely low residual sugar content of 0.03 grams.

Usual Wine

Usual Wine is a company that promises to curate and deliver low-sugar wines, ensuring that only grapes, water, and sunshine are used in the winemaking process. They ship their wines in 6.3-ounce bottles, with each bottle containing approximately 1.5 carbs per glass.

How to order keto wine when dining out

Ordering keto wine when dining out can be a tricky task, but with the right knowledge and preparation, it is certainly possible. Here are some tips to help you navigate the wine list and make the best choices for your keto diet:

• Know your wines: Familiarize yourself with keto-friendly wines, such as those with low alcohol content (13.5% ABV or less) and little to no residual sugar. Recommended wines for keto include Merlot, Cabernet Sauvignon, and Chardonnay. These wines typically have lower carbohydrate content and are less likely to impact your ketosis.
• Ask for recommendations: When dining out, don't hesitate to ask your server for recommendations. Simply stating, "I want your driest white wine" or "I prefer dry wines over sweet ones" can help guide you in the right direction. You can also specify that you want a wine with no added sugar.
• Check the menu: Many restaurants have their menus available online. Take advantage of this and browse the wine list before you visit the restaurant. Look for wines that fit the keto criteria and make a note of them. That way, you can confidently order a keto-friendly wine when you arrive.
• Be mindful of portion sizes: When dining out, it's important to watch your portion sizes. A standard glass of wine is typically around 5-6 ounces. Stick to this serving size to avoid overindulging and unintentionally consuming more carbohydrates than you intended.
• Research the restaurant: If you know where you'll be dining, do some research ahead of time. Check their website or give them a call to inquire about their wine options. Some restaurants may even have the nutritional information available, allowing you to make more informed choices.
• Choose sparkling wines: When in doubt, sparkling wines marked with "Brut," "Extra Brut," or "Brut Nature" are usually safe choices. These wines tend to have lower amounts of residual sugar, ensuring you stay within your keto limits.
• Avoid dessert wines: Dessert wines, such as Moscato, Port, and other sweet wines, are typically high in sugar content. They can quickly kick you out of ketosis, so it's best to steer clear of these options.
• Consider online resources: There are online resources and specialty retailers that can help you find keto-friendly wines. Websites like Dry Farm Wines and Revel Wine offer curated selections of low-carb and keto-friendly wines that have been lab-tested to ensure they meet keto standards.
• Drink in moderation: Remember that even when choosing keto-friendly wines, it's important to drink in moderation. For males, it's recommended to stick to no more than 2 glasses per day, while for females, no more than 1 glass per day is advised.
• Be mindful of food pairings: When dining out, consider the food you'll be pairing with your wine. Opt for keto-friendly dishes, such as steak, cheese, or charcuterie boards. These foods complement the wine while keeping you on track with your keto diet.

By following these tips and guidelines, you can confidently order keto wine when dining out. Remember to always read labels, ask questions, and make informed choices to ensure your wine selection aligns with your keto diet and health goals.

Frequently asked questions