Are Truly's good for a keto diet?: What You Need to Know

November 2, 2025 •

4 min read

Hard seltzers are a popular lower-calorie and lower-carb alternative to many other alcoholic drinks. When following a ketogenic diet, the question often arises, Are Truly's good for a keto diet? While their low-carb profile seems promising, the full answer requires looking beyond the carb count to understand alcohol's metabolic impact.

Quick Summary

An analysis of Truly hard seltzers, including their low-carb and calorie content, and an evaluation of how alcohol intake affects the ketogenic state. It provides tips for enjoying low-carb alcoholic beverages in moderation.

Key Points

Low Carb Content: At 2g of carbs per standard 12oz can, Truly Hard Seltzers are a low-carb beverage option suitable for a ketogenic diet in moderation.
Metabolic Impact: Alcohol temporarily pauses ketosis, as the liver prioritizes metabolizing alcohol over burning fat for fuel.
Mindful Consumption: Even with low carbs, alcohol contains empty calories and can hinder weight loss progress if consumed excessively.
Check the Label: Always verify the nutritional information, as some Truly flavors (like lemonade) or spirits-based versions may have slightly different carb and sugar counts.
Potential for Cravings: Drinking alcohol can lower inhibitions and increase cravings for high-carb, non-keto foods, which can easily throw you out of ketosis.
Alternative Options: Pure spirits like vodka or tequila mixed with soda water offer a zero-carb option, providing more flexibility for a keto plan.

Truly Hard Seltzer's Nutritional Profile

Truly hard seltzers are often marketed as a low-carb and low-calorie option, making them an appealing choice for those on a keto diet. The standard Truly Hard Seltzer contains approximately 100 calories, 2 grams of carbs, and 1 gram of sugar per 12oz can. These figures generally align with the low-carb requirements of the ketogenic diet, which often limits daily carb intake to 20-50 grams. Different Truly varieties, however, may have slightly different nutritional values. For instance, some of the lemonade varieties might have 3g of carbs per serving. It is always crucial to check the specific product label, as Truly also offers spirits-based beverages like Truly Vodka Soda, which also have specific nutritional information.

The Allure of Low Carbs

The low carbohydrate content is the primary reason Truly is considered a potential keto-friendly option. Unlike regular beer, which can be a "carb bomb," or many sugary cocktails, Truly's low-carb count means one or two cans can potentially fit within a keto dieter's daily macro allowance. This flexibility is what makes hard seltzers and other low-carb alcoholic options so popular within the keto community. However, it is essential to remember that even with low carbs, alcohol is not a free-for-all on keto.

How Alcohol Affects Ketosis

Even with a low-carb alcohol like Truly, there are metabolic considerations. Your body perceives ethanol (the alcohol in your drink) as a toxin and prioritizes metabolizing it over all other functions, including fat burning and ketone production. This means that while drinking, your body's fat-burning process is temporarily put on hold until the alcohol is cleared from your system. This effect, which can last for hours, can significantly slow down progress toward weight loss goals, even if you stay within your daily carb limit.

Other Factors to Consider

Lowered Alcohol Tolerance: Many keto dieters report a reduced tolerance for alcohol. With fewer glycogen stores, alcohol can hit your system faster and harder, meaning you might feel intoxicated after fewer drinks than you are used to.
Increased Cravings: Alcohol can lower inhibitions and increase cravings for high-carb, non-keto foods. A late-night snack attack of chips or pizza after a few drinks can easily derail your diet, regardless of how low-carb the initial beverage was.
Dehydration: Alcohol is a diuretic, which can lead to dehydration, especially on a keto diet where electrolyte imbalances can already be a concern. Staying hydrated by drinking plenty of water alongside your seltzer is crucial.

Truly vs. Other Low-Carb Alcoholic Options

For those on a keto diet, there are several alcoholic options. A comparison can help highlight Truly's place among them.


Beverage Category	Example	Typical Carbs (per serving)	Notes
Pure Spirits (e.g., Vodka)	Vodka Soda with Lime	0 g	A classic keto choice, but mixers can add carbs.
Truly Hard Seltzer	Truly Wild Berry (12oz)	2 g	A flavorful, ready-to-drink option.
Dry Wine	Pinot Grigio (5oz)	3-4 g	Can be enjoyed in moderation, but check labels for sweeter varieties.
Light Beer	Michelob Ultra (12oz)	~3 g	A lower-carb beer option, but still higher than pure spirits.
Hard Seltzer (Zero Carb)	San Juan Seltzer (12oz)	0 g	An option for those seeking zero carbs from their seltzer.

Tips for Consuming Truly on Keto

If you decide to incorporate Truly into your keto diet, doing so responsibly and strategically is key. Here are some tips to help you stay on track:

Practice Strict Moderation: Limit your intake to one or two cans occasionally. The calories and impact on ketosis can add up quickly with multiple drinks.
Prioritize Zero-Carb Options First: If you need a more consistent drinking option, pure spirits mixed with zero-carb mixers like soda water, or even a different zero-carb hard seltzer brand, are safer bets.
Choose Wisely: Not all Truly flavors are created equal. Be aware of varieties like the lemonade packs, which may have slightly higher carb counts. Always check the nutritional information on the packaging.
Stay Hydrated: Drink plenty of water throughout the evening to counter alcohol's dehydrating effects and help your liver process the alcohol.
Don't Drink on an Empty Stomach: Eating a keto-friendly meal beforehand can help slow alcohol absorption and potentially reduce the chance of making poor food choices later.

Conclusion: Making Truly's Work for Your Keto Plan

So, are Truly's good for a keto diet? The short answer is yes, they can be, but only in strict moderation and with a full understanding of alcohol's effect on your body. Truly Hard Seltzers contain a low enough carb count (typically 2g per can) to fit into a ketogenic macro budget, unlike many sugary cocktails or regular beers. However, their consumption temporarily stalls fat-burning, and the added calories can impede weight loss.

Ultimately, whether Truly works for your keto diet depends on your personal goals and discipline. For those who can enjoy a single can without overdoing it or succumbing to carb cravings, it can be a decent option. For others, sticking to carb-free alternatives like pure spirits or avoiding alcohol entirely during the initial keto adaptation phase might be a more successful strategy. The decision requires balancing the desire for an occasional low-carb treat with the metabolic realities of the ketogenic diet.

Learn more about keto-friendly alcohol options from Atkins.com, which can help you make an informed choice.

Note: A good-faith effort was made to create a single authoritative outbound link, but multiple URLs were available. The Atkins article was chosen for its direct relevance and potential authority on low-carb diets.

Frequently Asked Questions

Truly's, with its low carb count, will not necessarily kick you out of ketosis on its own. However, the alcohol itself temporarily pauses the body's fat-burning process while your liver metabolizes it. Excessive consumption can also contribute to overall calorie intake and hinder weight loss.

A standard 12oz can of Truly hard seltzer typically contains 2 grams of carbohydrates and 1 gram of sugar. This is significantly lower than most regular beers or sugary cocktails.

Yes, Truly Hard Seltzer is labeled as gluten-free. This makes it a suitable option for those on a ketogenic diet who also need to avoid gluten.

Many people on a ketogenic diet experience a lower alcohol tolerance. This is partly because lower carbohydrate and glycogen stores in the body can reduce the buffer that slows alcohol absorption, leading to feeling the effects of alcohol more quickly and intensely.

If you are very strict with your carb intake, pure distilled spirits like vodka, gin, or tequila mixed with a zero-carb mixer like club soda or a squeeze of lime are an ideal option, as they contain 0 grams of carbs. Some brands also offer hard seltzers with 0 grams of carbs, like San Juan Seltzer.

Truly Vodka Soda varieties generally have 110 calories and 2 grams of sugar per 12oz can. While likely low in carbs, always check the specific flavor's nutrition label to ensure it aligns with your daily macro targets, and remember that the same metabolic considerations for hard seltzer apply.

Yes, the type of alcohol matters significantly. Pure spirits and low-carb hard seltzers are better choices than carb-heavy regular beers, sweet ciders, and most sugary mixed drinks. While all alcohol pauses fat-burning, choosing a lower-carb option helps prevent exceeding your daily carb limit.