Is Wine Keto-Friendly?

Is Wine Keto-Friendly?

There's nothing more satisfying than ending your meal with a glass of wine. But if you're following a keto lifestyle, you might be wondering whether keto and alcohol go well with each other.

It's just right to think about that. When you're on the keto diet, paying close attention to what you consume is crucial to ensure you don't mess up your diet. 

Obviously, not all beverages are keto-friendly. Soda, for example, is overflowing in sugar and carbs. You wouldn't like that if you want to continue on your keto lifestyle. 

But how about wine? Is it keto-friendly enough to be a part of your diet?

Carb Content of Wine

The keto diet is focused on consuming high-fat, moderate-protein, and low-carb food. Breaking this rule could mess up your keto lifestyle. 

Hence, we can't stress enough how crucial it is to always check the carb content of the food you consume -- yes, including the beverages you drink. 

A 100 ml wine contains 2.7 g of carbs, according to USDA.

The standard wine serving is 150 ml (5 oz), which may contain about 4 g of carbs. 

Some restaurants pour a generous 180 ml (6 oz) serving, which may have about 4.7 g of carbs. 

You have to remember, though, that not all wine contains the same amount of carbs.

The carb content of wine may differ from brand to brand. 

Several other factors play a role in the amount of carb and sugar a wine has, including the type of wine and the dryness of the wine. 

Is Wine Keto-Friendly?


The good news is wine is generally keto-friendly. It is low in carbs, unlike other liquor like beer and cocktail. So a glass of red wine (150 ml) shouldn't be too bad. 

But there are some concerns: alcohol can actually slow your fat-burning process down. 

Why?

When you're living a ketogenic lifestyle, your body uses your stored fat as a primary source of energy. 

With this, your liver metabolism changes because of low glycogen levels (glucose formed in the body).

When alcohol enters your system, by default, your liver will use the byproducts of metabolized alcohol instead of fat. 

This causes fatty acid oxidation (the process in which the body creates ketones) to slow down until all the alcohol has been processed. 

This means that the alcohol level of wine also plays a vital role in the keto diet. A keto-friendly wine contains 13.5% ABV (alcohol by volume). Strong liquor like vodka, gin, and whiskey usually contain around 40% ABV. 

Drinking a glass of something strong won't mess up your ketosis, but it sure will affect your progress. 

Another factor to consider is the dryness of the wine. A dry wine is a wine with zero to very little residual sugar (0 to 30 g of residual sugar per liter), which means it is not sweet. 

An off-dry wine is a wine with a little bit of sweetness. It usually has anywhere from 30 to 50 g per liter of residual sugar. 

Again, in the keto lifestyle, you want to avoid carbs and sugar as much as possible, so you won't knock yourself out of ketosis.

Wine Options

Let us give you some keto-friendly wine options:

  • Cupcake Vineyards Chardonnay

Chardonnay is a dry wine with 112 calories and 13.5% to 15% ABV.

It has flavors of pineapple, yellow apple, star fruit, vanilla, and butter, and is perfect to pair with brie-style cheeses. 

This wine contains and 6 grams per liter of residual sugar and 0.9 g carbs per 150 ml serving. 

  • Dr. Loosen Ürziger Würzgarten Spätlese Dry Riesling

Enjoy this lavishly fruity wine with the flavor of grapefruit and a hint of fresh mint. This wine is incredibly satisfying and mouthwatering. 

Dr. Loosen Dry Riesling yields 105 calories, 12.5% ABV, 7 grams per liter of residual sugar, and 1 g of carb per 150 ml serving. 

  • Franciscan Estate Cabernet Sauvignon

This keto-friendly wine contains 109 calories and 13.5% ABV per serving. It also yields 3 g per liter of residual sugar and 0.45 g of carbs per 150 ml serving. 

Final Take

Wine is keto-friendly as long as it doesn't have too much sweetness and alcohol.

So when you shop for wine, purchase dry wine with low alcohol content.

A standard serving of 150ml should be enough to satisfy your taste buds. And lastly, drink moderately!

About the Author

Ryan is a personal trainer, athlete, health enthusiast, and entrepreneur. He is researching and expanding his knowledge about the ketogenic diet. He spends most of his time writing content about his new learnings of the ketogenic diet and shares it on Ketogenic Supplement Reviews. You can find me on: Facebook, Twitter and Pinterest.