For those following a ketogenic diet, navigating the world of alcoholic beverages can be tricky. The primary concern is carbohydrate content, as the keto diet relies on drastically reducing carbs to induce a metabolic state called ketosis. Many wines have little to no carbohydrates, making them potentially suitable for a keto lifestyle. However, not all wines are created equal. This article explores the nuances of keto-friendly wines, helping you make informed choices while adhering to your dietary goals.
Understanding Keto and Wine
The ketogenic diet is characterized by high fat, moderate protein, and very low carbohydrate intake. This forces the body to burn fat for energy instead of glucose, producing ketones as a byproduct. To maintain ketosis, it's crucial to minimize carbohydrate consumption.
When it comes to wine, the key factor is residual sugar (RS). Before grapes ferment into wine, they are sugary. Little yeasts, including Saccharomyces cerevisiae, gobble up grape sugar and produce alcohol. Sometimes though, the winemaker stops the yeast from eating all the sugar. As it happens, leaving some residual sugar in dry wine can increase the “likeability factor.” Many wines marketed as “dry” have anywhere from 0-30 grams per liter of residual sugar. The residual sugar is the sugar left over after fermentation. The lower the residual sugar, the lower the carb content. Ideally, a keto wine should have low alcohol (13.5% ABV or less) and little to no residual sugar, translating to a dry wine with approximately 108 calories (from alcohol) and 0 carbs per 150 ml (~5 oz) serving.
Identifying Keto-Friendly Wines
Several wine varieties are naturally lower in carbohydrates, making them better choices for a keto diet. Recommended wines for keto are Merlot, Cabernet Sauvignon, and Chardonnay. European wines (France, Italy, Greece, etc.) tend to prioritize dryness. So you might try more Nebbiolo, Bordeaux, Chianti, Rioja, or even that compelling Xinomavro listed above! Sparkling wines marked with “Brut,” “Extra Brut,” or “Brut Nature” typically have the lowest amounts of residual sugar. Expect 1.5g carbs per glass or less.
- Red Wines: Merlot and Cabernet Sauvignon are generally good options due to their lower sugar content.
- White Wines: Chardonnay, especially those that are dry and unoaked, can also be keto-friendly.
- Sparkling Wines: Opt for "Brut," "Extra Brut," or "Brut Nature" varieties, as they contain minimal residual sugar.
However, it's essential to remember that not all wines within these categories are 100% dry.
Read also: Easy Low-Carb Cheese Crackers
Wines to Approach with Caution
Certain wines are more likely to contain higher levels of residual sugar, making them less suitable for a keto diet. Wines with higher alcohol levels include varieties like Shiraz, Pinotage, Zinfandel, and Grenache. You can’t blame them for it. They’re naturally high in sugar. What’s more important to avoid is wines with higher sweetness levels (anything above 30 g/L RS or 4.5g carbs). Sweet wines include Moscato, Port, and other dessert wines. Generally speaking, white and rosé wines often feature some level of residual sugar. Sweetness in white and rosé wines helps counterbalance acidity.
- Sweet Wines: Avoid Moscato, Port, and other dessert wines, as they are high in sugar.
- Value-Driven Wines: Value-driven dry wines tend to have more residual sugar to improve the taste. We’ve seen value wines range from about 5-30 g/L of residual sugar.
- High-Alcohol Wines: Wines with higher alcohol levels include varieties like Shiraz, Pinotage, Zinfandel, and Grenache, which are often higher in sugar.
The Hidden Sugar in Wine
One of the challenges in selecting keto-friendly wines is the lack of nutritional labeling in the United States. The US has no labeling requirements for nutrition, so no one adds it. Additionally, we found searching for this information online complicated. This makes it difficult to determine the exact amount of residual sugar in a particular bottle. While many wines will fit the bill!
Value-driven dry wines tend to have more residual sugar to improve the taste. We’ve seen value wines range from about 5-30 g/L of residual sugar. Generally speaking, white and rosé wines often feature some level of residual sugar. Sweetness in white and rosé wines helps counterbalance acidity. European wines (France, Italy, Greece, etc.) tend to prioritize dryness. So you might try more Nebbiolo, Bordeaux, Chianti, Rioja, or even that compelling Xinomavro listed above! Sparkling wines marked with “Brut,” “Extra Brut,” or “Brut Nature” typically have the lowest amounts of residual sugar. Expect 1.5g carbs per glass or less.
Wines with higher alcohol levels include varieties like Shiraz, Pinotage, Zinfandel, and Grenache. You can’t blame them for it. They’re naturally high in sugar. What’s more important to avoid is wines with higher sweetness levels (anything above 30 g/L RS or 4.5g carbs). Sweet wines include Moscato, Port, and other dessert wines.
Moderation is Key
Even with keto-friendly wines, moderation is crucial. If you drink on a diet, stick to moderation. For males, moderation means no more than 2 glasses per day. Most short-term, in-depth keto diets do not recommend drinking alcohol at all. The funny thing about alcohol is that we digest it very differently than other calories. Part of the effort happens with these handy little enzymes called alcohol dehydrogenase. Enzymes help chemically process alcohol calories through our liver, stomach, and kidneys. So, we’re still not sure if we burn alcohol calories as efficiently as other calories. In case you’re wondering: The reason why women can’t drink as much is because women have less alcohol-digesting enzymes than men. It’s a shame, but also a fact.
Read also: Keto Calorie Counting: A Detailed Guide
Alcohol is processed differently by the body than other nutrients. The body prioritizes metabolizing alcohol, which can temporarily halt fat burning. Additionally, alcohol can impact blood sugar levels and potentially disrupt ketosis.
*As we all well know, everyone’s physiology is different and some lineages ought to moderate more! Talk to a doctor or nutritionist about your unique situation. If you’re seriously committing to the keto thing, you might want to stop drinking altogether while your body adjusts. After this process, you might be able to start adding dry wines back into your diet. What’s life without living a little?
Exploring Keto-Friendly Wine Options
Several brands and wine clubs specialize in sourcing wines that align with keto and low-carb lifestyles. These options often provide detailed information about residual sugar and carbohydrate content, making it easier to make informed choices.
Dry Farm Wines
Dry Farm Wine is a wine club that sources organic, glyphosate-free, gluten-free, sugar-free, and no additive wine from around the world. It is one of my favorite places to order low-carb wine from! Each bottle is less than 1g of Carbs! WHATTTT! Dry Farm Wines offer bubbles, white, rose, and reds! It is not to be confused with dry farmed wine. Dry farmed wine is a method of farming without irrigation. If you order through my links, I may receive a small commission.
Dry Farm Wines meticulously tests its wines to ensure they meet specific standards, including lab analysis by a certified enologist. They test their wines in a lab or fructose and glucose, the two sugars found in wine. All of their wines are <1g/L of total sugars, statistically sugar free. These low/no sugars are naturally occurring, nothing added or taken away. Ethyl alcohol is carb free. All of their wines are tested for the mycotoxin Ochratoxin A. All of their wines meet the E.U. standard for screening at less the 2 parts per billion of OCA. Wines for OCA. OCA is a known carcinogenic. To give you a reference point, the E.U. Wines can range in alcohol from 7 - 24% alcohol by volume. However, the US Government does not require alcohol levels on the label to be accurate. enforcement for accuracy. Dry Farm Wines test every wine to verify it is at or below what is stated on the label and their wines do not exceed a naturally occurring 12.5% alcohol. The US government restricts added sulfites in wine to 350 ppm (parts per million). Like many practices in the wine world, added S02, (sulfites) is a source of some controversy. Here is what is known for sure…all wines contain some sulfites, as they are naturally occurring. In the winemaking process. Whether added sulfites affect how you feel (actual allergies are quite rare) is also a matter of considerable debate. The debate also continues as to whether added S02 punches some of the life and taste out of wine, as it is a sterilizer. Here is where they are…most of the wines in their collection of natural and organic wines have no added S02 or very minimally added to stabilize preservation. Preferably wines that are low, generally below 50 ppm are preferred. Experiment with different wines to see how sulfites affect your taste and body; they publish S02 levels on each wine from their lab.
Read also: Magnesium Supplements for Keto
Secco Wine Club
Secco wine club is similar to Dry Farm Wines. They are farmed in ITALY! And if you know me you know that I have a love for Italy and all Italian wines, so I of course love Secco Wine Club! Some day I hope to go back to Italy and visit Secco! Their Palo61 Wine is less than 1g of Carbs per bottle! They also now have other Italian varieties you can order. You can choose how often you want your favorite wines delivered to your house with Secco as well.
Usual Wines
I think the name is super cute! They ship you mini bottles of wine. Each bottle is about 1 1/2 glasses and about 1.5g Carbs per bottle. They are perfect if you don’t want to open a full bottle of wine.
Avaline
Avaline was founded by Cameron Diaz and Katherine Power. It is 100% Organic with no added sugar or colors.
Maker Wine
Special offer: Get 15% off our zero sugar, keto-friendly, premium canned wines. Why MakerMaker is premium wine that's hand-crafted for the health conscious. We work with independent winemakers from diverse backgrounds to can their award-winning, dry wines. All our wines are sourced from organic and sustainably-farmed vineyards, and have 0g of sugar and less than 5 carbs per serving.
Maker partners with diverse, small-batch makers to elevate their underrepresented voices and premium wines. They prioritize wine producers that use organic and sustainable farming practices. Their wines are fermented to dry, with no residual sugar and under five carbs per serving.
Key Features of Maker Wines:
- Diverse Winemakers: Enjoys wine crafted by female and minority-led wineries.
- Award-Winning Wines: Maker is the highest-rated canned wine ever, with 20+ Gold medals.
- Dry, 0g of Sugar: Maker wines are dry with 0g of sugar and less than 5 carbs per serving.
Maker Wine Best Sellers:
- Mixed Pack Red, White, and Rosé Wines Pairs well with Ketosis. Try a curated selection of our red, white, and rosé best-selling, dry wines crafted by female and minority-led wineries.
- Sparkling Sauv Blanc: 0g sugar, 10% ABV, 91 calories, 2.6 carbs per 5 oz.
- Rose of Grenache: 0g sugar, 13% ABV, 117 calories, 2.5 carbs per 5 oz.
- Pinot Noir: 0g sugar, 13% ABV, 121 calories, 3.8 carbs per 5 oz.
- Sparkling Rosé: 0g sugar, 10% ABV, 98 calories, 2.8 carbs per 5 oz.
- Chardonnay: 0g sugar, 13% ABV, 104 calories, 2.3 carbs per 5 oz.
- Red Blend: 0g sugar, 13% ABV, vegan-friendly, 109 calories, 4.8 carbs per 5 oz. Facts: Mexican-American winemaker, sustainably farmed, 0g sugar
- Other Best-Sellers
- Natural Wine Pack Includes: Orange Vermentino, Chillable Red 6 cans = 2 bottles
- Week of Women-Owned Wine Includes: Rosé Wine, Chillable Red, Chardonnay, Zinfandel, Brut Bubbles, Pinot Noir 6 cans = 2 bottles
- Red Wine Mixed Pack Includes: Red Blend, Chillable Red, Cabernet Pfeffer 6 cans = 2 bottles
Dispelling Myths About Canned Wine
There's a common misconception that canned wine is inferior in quality to bottled wine. However, modern wine cans are lined to prevent any metallic taste from affecting the wine. Several blind tastings have been done comparing the same wine from bottles and cans (including our own study), and test groups have not been able to detect a reliable difference between the two formats.
Additional Considerations
Beyond carbohydrate content, other factors can influence the overall healthfulness of wine.
- Organic and Sustainable Practices: Opt for wines made with organic grapes and sustainable winemaking practices. Dry farming means relying entirely on natural rainfall as has been done for millennia in Europe. A dry farmed vine produces a more complex, deep flavored fruit that can be picked when it’s less ripe (and much lower in sugar content). Their use of old-growth vines also improves the quality. The more mature a grape vine, the deeper its roots and greater its ability to draw moisture and minerals from the soil. The way the wines are fermented is different, too. Rather than using commercial yeasts, they are fermented using the wild, naturally occurring yeasts found on the grapes. These wines are often lower in additives and chemicals.
- Sulfites: Sulfites are a natural byproduct of winemaking, but some winemakers add additional sulfites as a preservative. The US government restricts added sulfites in wine to 350 ppm (parts per million). Like many practices in the wine world, added S02, (sulfites) is a source of some controversy. Here is what is known for sure…all wines contain some sulfites, as they are naturally occurring. In the winemaking process. Whether added sulfites affect how you feel (actual allergies are quite rare) is also a matter of considerable debate. The debate also continues as to whether added S02 punches some of the life and taste out of wine, as it is a sterilizer. Here is where they are…most of the wines in their collection of natural and organic wines have no added S02 or very minimally added to stabilize preservation. Preferably wines that are low, generally below 50 ppm are preferred. Experiment with different wines to see how sulfites affect your taste and body; they publish S02 levels on each wine from their lab. If you are sensitive to sulfites, choose wines with lower levels.
- Additives: Conventional modern wines are now much higher in alcohol, higher in sugar, and filled with chemicals and additives to improve texture, color, and flavor. The FDA has approved 76 chemicals and additives for use in winemaking. Also, short cuts in farming practices in the name of productivity and profitability often result in many conventional wines containing fungicides, mycotoxins and phthalates. Opt for wines with minimal additives and artificial ingredients.
The Hangover Factor
Excessive alcohol is a contributing factor to a hangover. However, so too does the sugar content of the wine or the mixers used. The preservatives and additives in most beers and wines also contribute hugely to getting a really bad night’s sleep. Wine, in particular, is guilty of this. Many people, are finding that they seem to be less tolerant of a glass or two of wine these days. The feeling the next day is so unpleasant that they even refrain from drinking wine at all anymore.
Gratsi Wine
Love for the Mediterranean inspired Gratsi - slow mornings, a town stroll, fresh food and a carafe of local wine. Back home we lost our way, fast food, fast life. Forget what you’ve heard about boxed wine. Gratsi takes a different path - premium wine, practically packaged, and made with love by generational Mediterranean vintners. We choose sustainable packaging that keeps wine fresh for weeks, with 85% less waste and more to share. Four bottles’ worth in every box, no shortcuts, no pretense. More of us are paying attention to what’s in the glass. Gratsi keeps it simple - no added sugar, low sulfites, and nothing unnecessary. Just clean, easy-drinking wine made with care.
Key features of Gratsi Wine:
- All natural, never artificial. No added sugar, no concentrates, no coloring agents, no artificial sweeteners. Just good, clean wine. Four bottles per box. One 3-liter box holds four bottles’ worth of wine.
- Sugar free & low in sulfites. All of our wines contain zero sugar, <1 gram of carbs, and very low sulfites.
- Quality wine & free shipping. We deliver straight to your door with flexible subscription options and savings up to 22%.