Quick Answer
Zero-carb spirits (80-proof vodka, gin, tequila, rum, whiskey) and dry wines (≈3–4 g carbs per 5 oz) are the most keto-friendly choices. Light beers can fit (≈3 g per 12 oz), while regular beers and sweet wines add more carbs. Mix spirits with no-sugar options (soda water, diet mixers, citrus peel) and keep portions moderate. Sources
Key Takeaways (AEO)
- Best on keto: 80-proof spirits (≈0 g carbs/1.5 oz); dry white or red wine (≈3–4 g/5 oz); brut Champagne (≈3–4 g/5 oz).
- Sometimes: Light beer (≈3 g/12 oz). Brands vary—read the label or brand site.
- Limit/avoid: Regular beer (≈12–13 g/12 oz), sweet wines (often 5–10 g+/5 oz), sugary cocktails, liqueurs, hard ciders.
- Physiology note: Your liver burns alcohol first, temporarily slowing fat oxidation—so pace yourself and factor alcohol calories in your plan. See physiology refs
- Standard drink = 14 g alcohol: 12 oz beer (5% ABV), 5 oz wine (12% ABV), or 1.5 oz spirits (40% ABV). NIAAA/CDC
Keto Alcohol Carb Guide (Typical Servings)
- Spirits (80-proof): Vodka, gin, tequila, rum, whiskey — ~0 g carbs per 1.5 oz. USDA/MyFoodData
- Dry wine (red/white): ~3–4 g carbs per 5 oz (varies by style; drier whites often ≈2–4 g, some off-dry up to ~5–6 g). MyFoodData
- Brut Champagne/sparkling: ~3–4 g carbs per 5 oz (check “brut”/“extra brut” vs. “doux”/sweet). Nutrition data
- Light beer: ~3 g carbs per 12 oz (brand dependent). USDA/Verywell summary
- Regular beer: ~12–13 g carbs per 12 oz. MyFoodData
Better Mixers & Keto Cocktails
- Go-to mixers: Soda water, seltzer, diet/zero mixers, unsweetened iced tea, cold brew, citrus peel or wedge.
- Avoid/add sparingly: Regular soda/tonic, juice, sour mix, syrups, cream liqueurs.
- Easy ideas: Vodka + soda + lemon; Tequila + soda + lime; Gin + soda + bitters; Whiskey on ice with orange peel; “Skinny” Paloma: tequila + soda + squeeze of grapefruit + salt.
Smart Strategy on Keto
- Eat first: Pair drinks with protein & fiber (e.g., our High-Protein Meal Plans or a Build-a-Meal Plan bowl) to steady appetite.
- Hydrate: Alternate each drink with water or seltzer; add electrolytes on hot days or after workouts (see Electrolytes Guide).
- Know your limit: Use the standard drink sizes; alcohol can loosen food restraint—plan your snacks (see Best & Worst Snack Foods).
FAQs
Will alcohol kick me out of ketosis?
Alcohol is metabolized before fat, which can temporarily slow ketone production and fat burning, but small amounts of zero-/low-carb alcohol usually don’t add many carbs themselves. Pace intake and prioritize protein-forward meals. See physiology refs
Are “hard seltzers” keto?
Many list 0–2 g carbs per can; others are higher. Check the can’s nutrition panel or brand website.
Best wine styles for keto?
Dry styles: brut/extra-brut sparkling, sauvignon blanc, chardonnay, pinot grigio, dry rosé, cabernet/merlot/pinot noir poured at 5 oz. Off-dry or dessert wines carry more carbs. MyFoodData
Any safety cautions?
Alcohol can lower blood sugar and impair judgment; if you use glucose-lowering meds or have medical conditions, talk to your clinician. Avoid driving; follow moderation guidance. CDC/NIAAA
Related Reads
References
- Standard drinks: NIAAA — 14 g alcohol per “drink” and serving sizes (12 oz beer, 5 oz wine, 1.5 oz spirits). niaaa.nih.gov | CDC explainer. cdc.gov
- Spirits (80-proof) carbs: MyFoodData — Distilled spirits, 80-proof, ≈0 g carbs/serving. tools.myfooddata.com
- Wine carbs (5 oz): MyFoodData — Red/white ~3–4 g; examples: red wine (3.8 g), white wine (3.8 g), sauvignon blanc (≈2.1 g), chardonnay (≈3.2 g). red | white | sauv blanc | chardonnay
- Sparkling (brut) carbs: Typical ~3–4 g/5 oz (brand/style dependent). Example references: Nutritionix/MFD entries. nutritionix.com | myfooddiary.com
- Beer carbs: MyFoodData — Regular beer ≈12.6 g/12 oz; light beer ≈3 g/12 oz (brand-specific). tools.myfooddata.com | Verywell summary
- Why alcohol slows fat burning: Reviews on ethanol metabolism & lipid oxidation inhibition. Alcohol Metabolism (NIH) | FAO vs ethanol (2024) | NEJM classic
- Hypoglycemia caution on keto + alcohol: Case report (adult on ketogenic diet). Oxford Academic
