Are any wines keto friendly? A comprehensive guide to low-carb options

January 4, 2026 •

4 min read

While many alcoholic beverages are off-limits, a standard 5-ounce glass of dry wine can contain as little as 1 to 4 grams of carbohydrates. For many on a ketogenic diet, this fact raises a critical question: are any wines keto friendly, and if so, how can you find them?

Quick Summary

Dry wines can be a low-carb option for those on a keto diet, but sweeter varieties and fortified wines are typically too high in sugar. Knowing which types to choose and which to avoid is essential for maintaining ketosis.

Key Points

Dry is Best: Choose dry red, white, or sparkling wines, as they have the lowest residual sugar and carb count.
Check the Label: Look for terms like "Brut Nature," "Extra Brut," or "Dry" to confirm a low-carb profile, especially for sparkling wine.
Practice Moderation: Alcohol slows down ketosis temporarily, so limit intake to one to two standard glasses to stay on track.
Avoid Sweet Wines: Steer clear of dessert and fortified wines like Moscato, Port, and Sherry, which are high in sugar and carbs.
Consider Specialty Brands: Some wineries test their products and market them specifically for keto diets, making selection easy.
Watch Serving Size: A standard 5-ounce glass is considered a single serving. Over-pouring can add more carbs than anticipated.

The ketogenic diet, defined by its high-fat, low-carbohydrate approach, forces the body into a state of ketosis where it burns fat for energy instead of glucose. Navigating alcohol consumption on this diet can be tricky, as many beverages are loaded with hidden sugars and carbs. However, for wine lovers, all is not lost. The key lies in understanding the fermentation process and the residual sugar (RS) it leaves behind. When grapes ferment, yeast consumes the natural sugars, converting them into alcohol. The longer the fermentation, the more sugar is consumed, resulting in a drier wine with a lower carb count.

Keto-Friendly Red Wines

Not all reds are created equal when it comes to carb content, but many dry red wines fit comfortably within a ketogenic lifestyle when consumed in moderation. Light-bodied, dry varieties typically have the lowest residual sugar. It's important to differentiate these from sweeter, full-bodied reds, which often contain more carbs.

Here are some of the best choices:

Pinot Noir: A classic light-bodied red with around 3.4g of carbs per 5 oz glass.
Merlot: A smooth, medium-bodied red that typically contains around 3.7g of carbs per 5 oz glass.
Cabernet Sauvignon: Another bold and popular option, with about 3.8g of carbs per 5 oz glass.

Keto-Friendly White and Rosé Wines

For those who prefer a crisp, refreshing glass, many white and rosé wines are perfectly suitable for keto. As with reds, the key is to choose dry varieties and avoid dessert or sweet options.

Great options include:

Sauvignon Blanc: Known for its crisp acidity, it is one of the lowest-carb white wines, with just 2-3g of carbs per 5 oz serving.
Pinot Grigio: A popular dry white with a refreshing taste, containing about 3g of carbs per 5 oz glass.
Dry Rosé: The carb content can vary, but many dry rosé wines offer a low-sugar option, often around 2.9g of carbs per serving.

Keto-Friendly Sparkling Wines

When celebrating, bubbles can still be on the menu. The dryness of sparkling wine is indicated by specific terms on the label. To ensure the lowest carb count, always look for the driest options.

Labels to look for:

Brut Nature: The driest category with 0-1g of carbs per 5 oz serving.
Extra Brut: Very dry, containing 1-2g of carbs per 5 oz serving.
Brut: The most common dry style of sparkling wine, with 2-3g of carbs per 5 oz serving.

Wines to Avoid on a Keto Diet

While low-carb options exist, some wines will quickly derail your ketosis due to their high residual sugar content. Avoid anything labeled as sweet, dessert, or fortified.

Common high-carb wines include:

Moscato
Port
Sherry
Sauternes
Ice Wine
Late Harvest wines

How Alcohol Impacts Ketosis

Even with keto-friendly wine, moderation is crucial. When you consume alcohol, your liver prioritizes metabolizing the alcohol over producing ketones and burning fat. While a single glass of a dry, low-carb wine won't necessarily kick you out of ketosis, it will temporarily pause the fat-burning process. Your alcohol tolerance is also significantly lower on keto, so remember to drink responsibly.

A Comparison of Keto-Friendly vs. High-Carb Wines


Wine Type	Carbohydrates (per 5 oz glass)	Keto-Friendly Status
Sauvignon Blanc	2-3g	Yes
Pinot Grigio	~3g	Yes
Merlot	~3.7g	Yes
Brut Nature Sparkling	0-1g	Yes
Sweet Riesling	5.7g	No
Moscato	8g+	No
Port (Dessert Wine)	20g+	No
Wine Cooler	20-50g+	Definitely Not

Choosing and Drinking Wine on Keto

Since nutritional labels are not standard on wine bottles, choosing the right bottle can be a challenge. Here are some tips to help you select wisely:

Look for "Dry" or "Brut" on the Label

This indicates the wine has a low residual sugar content. Terms like "Sec," "Trocken," and "Brut Nature" are your best bets for low-carb sparkling wines.

Check the Alcohol by Volume (ABV)

Generally, wines with a higher ABV can sometimes indicate a higher level of residual sugar. Aim for wines with an ABV of 13.5% or lower, though this is not a foolproof rule.

Research Specific Wine Brands

Some wineries, like Dry Farm Wines or FitVine, cater specifically to the low-carb market and will list nutritional information. This takes the guesswork out of the equation.

Opt for Cool Climate Wines

Grapes grown in cooler climates tend to have lower natural sugar content compared to those from warmer regions, resulting in drier wines. This isn't a guarantee but can be a helpful guide.

Conclusion

So, are any wines keto friendly? The answer is a clear yes, but with the vital caveat that you must choose dry varieties and consume them in moderation. Sticking to dry reds like Pinot Noir and Merlot, or crisp whites like Sauvignon Blanc and Pinot Grigio, will ensure your carb intake remains low. Always avoid sweet dessert and fortified wines. Remember that alcohol temporarily slows down ketosis, so it's a treat to be enjoyed mindfully within your daily carb limits. With this knowledge, you can raise a glass without raising your carb count.

For more in-depth information on wine, including technical sheets that sometimes list residual sugar, a resource like Wine Folly is an excellent place to start your research.

Frequently Asked Questions

While it is possible to include a glass of dry, low-carb wine into your daily carb limit, it is generally not recommended to drink every night. Alcohol consumption can pause your body's fat-burning process, and moderation is key for long-term success.

Generally, dry sparkling wines like Brut Nature or Extra Brut have the lowest carb content, often with less than 2 grams per 5-ounce glass. Among still wines, dry whites like Sauvignon Blanc and Pinot Grigio are excellent low-carb choices.

This is a misconception. Carb content depends on the residual sugar, not the color. Some dry red wines have comparable carb counts to dry whites, and the reverse is true for sweeter varieties.

Since US wine labels don't typically include nutritional info, you can rely on general guidelines: choose dry wines, avoid sweet or fortified ones, and check the ABV (lower can sometimes mean lower sugar). You can also look up the specific wine's technical sheet online for more detailed info.

The difference lies in the residual sugar (RS). Dry wines have very little RS because the yeast has fermented most of the sugar. In sweet wines, fermentation is stopped early, leaving a higher concentration of sugar.

A single glass of dry, low-carb wine is unlikely to completely kick you out of ketosis. However, it will temporarily slow down your body's fat-burning process as your liver prioritizes metabolizing the alcohol.

Not necessarily. While they may be made with fewer additives, their carb count still depends on the residual sugar. Always prioritize the 'dry' factor over the 'organic' label when selecting wine for keto.

Higher ABV (alcohol by volume) wines often have more residual sugar and therefore more carbs. Lower ABV wines are generally a safer bet for keto. Stick to wines with an ABV of 13.5% or lower if possible.