Keyto Takeaway
When all else fails remember- dry wine is best on Keto. The best Keto-friendly wines include:
- Sauvignon Blanc
- Pinor Noir
- Champagne (Dry)
- Pinot Grigio
- Merlot
While ensuring to drink in moderation on the Keto diet, it’s also best to check your liquor store labels, as you may find indicators of the sugar content (often measured in grams per litre, g/L). Lower sugar content is, of course, better for Keto purposes.
Which Wines Can You Drink On The Keto Diet?
Many diets restrict alcohol. Others actually forbid it. Not only does this affect people’s social lives it also takes away a bit of the fun of day to day living. The good news is that you can consume some alcohol on the Keto diet. This includes wine.
Knowing that wine isn’t a complete no-no will come as a relief to some, because let’s face it, we do need to make some room for enjoyment in our lives. Knowing which wines you can drink on Keto without being kicked out of ketosis will help you while browsing the wine aisles at your local grocery store, attending dinner parties, or having a casual lunch.
The Best Wines for Keto
Sauvignon Blanc
Nutrition (5 oz.): 119 calories, 3g net carbs, 0g fat, 0g protein
One of the most popular wines worldwide, Sauvignon Blanc is a great wine for the Keto diet. Generally speaking, the drier the wine the lower the carbs. And as far as dry wines go, this refreshing crisp white wine is one of the driest you can get without having to compromise taste. With notes of melon, apple, and grass, Sauvignon Blanc pairs beautifully with some of your favorite Keto dishes, including delicate creamy fish dishes, fresh leafy greens in butter, baked goat cheese, and oysters[i].
Pinot Noir
Nutrition (5 oz.): 117 calories, 3.1g net carbs, 0g fat, 0g protein
A good Pinot Noir is always a treat, and thankfully this is a wine you can drink on the Keto diet. Complex yet light, this wine usually has notes of roses, berries, and vanilla. A good Pinot Noir will complement a range of dishes from fish to salads to duck, and with just 3.1 grams of carbs per glass[v], you can afford a glass or two over dinner.
(Dry) Champagne
Nutrition (5oz.): 110 calories, 2g net carbs, 0g fat, 0g protein
When it’s better to put Champagne on your Keto shopping list instead of milk, you know you’re doing something right. As previously mentioned, many diets can restrict socializing by forbidding alcohol all together, but your sparkling white wine varieties are perfect for Keto. Even better news- Champagne’s more affordable sisters, Cava and Prosecco, are just as good. You’ll be able to enjoy your celebrations and black tie events without fretting over consuming too many carbs[ii]
Pinot Grigio
Nutrition (5 oz.): 110 calories, 4g net carbs, 0g fat, 0g protein
There’s nothing better than a crisp chilled glass of Pinot Grigio on a hot summer’s day. Now you don’t have to worry about which wine to drink during summer barbecue get-togethers. Serve this invigorating Keto-friendly white wine with seafood, such as creamy smoked salmon or pan-fried halibut or if you’re a chicken lover, lemon and butter chicken and grilled pesto chicken are also tasty options[iii]
Merlot
Nutrition (5 oz.): 115 calories, 3g net carbs, 0g fat, 0g protein
Merlot fans are in luck, as this popular wine also happens to be an approved for the Keto. Often described as elegant, Merlot ,with its notes of red berries and medium body, is the perfect match for another popular Keto dish – grass-fed steak. Impress your dinner guests and pair this medium-bodied red with grilled steak and creamy blue cheese sauce, lamb steaks, meatloaf, and roasted pork loin. If you’re vegetarian, don’t despair- Merlot complements cheesy stuffed Portobello mushrooms beautifully[iv].
The Final Word
It is possible to drink some wine on the Keto diet, but it’s about making smart alcohol choices. It’s also about drinking safely and in moderation. Remember wine and other alcohols also contain calories, and it’s not just about the carb content. Alcohol is considered to be empty calories with no nutritional value, so if you do still want to hit your goals, be safe, be sensible and drink in moderation.
[i] https://www.myfooddiary.com/foods/1148463/sauvignon-blanc
[ii] http://www.calorieking.com.au/foods/calories-in-wine-champagne-12-alc_f-Y2lkPTM1NDMxJmJpZD0xJmZpZD02NTY1NyZwYXI9.html
[iii] https://www.eatthismuch.com/food/view/pinot-grigio,78634/
[iv] https://nutritiondata.self.com/facts/beverages/9241/2
[v] https://www.eatthismuch.com/food/view/pinot-noir,575526/