Alcohol On A Keto Diet: What To Drink & Avoid

When you start your keto diet plan, you will have to consume a substantial amount of fat and protein while keeping your carbohydrate intake very low. But with alcoholic drinks containing high levels of carbs, it can be tricky to figure out what is considered a keto friendly alcoholic drink.. Here is everything you should know about how alcohol can affect your low-carb keto diet plan.

What is Keto friendly alcohol

It’s no secret that alcohol isn’t healthy. But that does not mean that you cannot enjoy a drink or two, on occasions. You do, however, have to watch your intake because while alcohol will not kick you out of ketosis, it will definitely impact it. So what are the best keto-friendly alcohol drinks, you wonder?

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  • Gin –  considered a healthier option as it contains less sugar and calories than other liquors. One ounce of gin has 64 calories and zero grams of protein, fat, and carbs, making it a top keto alcohol option.
  • Whiskey – the Scottish drink comes with different options: single malt, scotch, bourbon, and rye. A 30 ml serving contains 123 calories but zero protein, carbs, fibres, and sugar.
  • Vodka – pure and free of protein, fat and carbs, vodka is another spirit that’s considered to be a healthier option. A 1.5 serving contains 97 calories.
  • Brandy – a single serving of Brandy is a 35 ml shot with 72 calories and 10.4 grams of alcohol. It’s completely free of protein, carbs, fat and fibres.
  • Tequila – a single serving of Tequila is 1.5 ounces and equivalent to a shot. At 97 calories, it’s on the higher end, but it’s also free from fat, protein, sugars and fibre. It does, however, contain 0.42 grams of sodium.
  • Rum – Like the rest of the spirits mentioned above, rum contains zero carbs. However, the calories can easily stock up if you start mixing it with soda that contains a lot of sugar. A shot (42 grams) of rum has 97 calories.


As one should only consume 20 grams of carbs (every day) on a keto diet, it makes dry wine an excellent choice of alcoholic beverage – a single serving usually only contains 2-3 grams of carbs. Most wines often have between 90 and 100 calories per glass but are very low on sugar. 

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If you’re a fan of bubbly drinks, you’ll be happy to know that you can still enjoy sparkling beverages like champagne and Prosecco – as long as they’re dry! And just like wine, they contain a low number of net carbs.


Alcoholic drinks to avoid


CARBS IN Dessert wine

To make sure you stay on track, avoid all sorts of dessert wines such as chocolate wine that have significantly higher levels of sugar, fat and carbs.



Beer is a no-go on a keto diet. One of the world’s oldest alcoholic drinks, it’s made from cereal grains, meaning it has a significant amount of carbs, which contributes to weight gain. Take the Irish stout beer Guinness for instance, a single glass has 210 calories, 18.2 grams of carbs, and 18 grams of sugar!


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Cocktails are popular drinks as they come in a large variety of flavours. But despite being palatable, the mixed drinks are not keto-friendly due to high sugar and carb levels. Take piña colada, for instance, a rum and coconut-based drink that contains 245 calories with 32 grams of carbs and 2.7 grams of fat. Can we say sweet?



Sangria contains red wine, but the drink also includes fruit juice, which has a high sugar concentration, making it an unhealthy beverage. The popular punch from Spain and Portugal generally includes chopped fruits like cherries, peaches or strawberries.



These fizzy and brightly coloured drinks contain low levels of alcohol and are generally easy to drink. However, as they’re made from wine and juice, they carry a high sugar concentrate, meaning you should steer away.



By mixing or swapping carb-heavy ingredients with a keto alternative, you can enjoy some of your favorite cuisines without feeling like you’re missing out.


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