Can You Drink Seltzers on a Keto Diet? What You Need to Know

Approximately 5 to 10% of Americans are following a ketogenic diet at any given time, making the search for compliant beverages common. So, can you drink seltzers on a keto diet? The simple answer depends on the type, as plain versions are carb-free, while hard and flavored varieties require careful label-reading to stay in ketosis.

Quick Summary

Drinking seltzers on a ketogenic diet is possible, but depends on the type. Plain seltzer water is carb-free, while hard seltzers and flavored versions vary. Always check labels for sugar and carb content to ensure compliance.

Key Points

• Plain is best: Unflavored seltzer water is a safe, zero-carb, and hydrating keto beverage.

• Read the label: Hard and flavored seltzers can contain hidden sugars and carbs; checking the nutritional information is crucial.

• Moderation for alcohol: Alcohol can temporarily pause fat burning, so consume hard seltzers in moderation.

• Sweeteners vary: Some brands use keto-friendly sweeteners like erythritol, but artificial sweeteners might increase cravings in some individuals.

• Flavor with care: For plain seltzer, add natural, carb-free flavor with citrus, mint, or cucumber slices.

• Non-alcoholic alternatives: Many flavored sparkling waters (without added sugar) are excellent, zero-carb choices.

For those following a ketogenic diet, finding refreshing, carb-free drink options beyond plain water can be challenging. Seltzer has emerged as a popular choice, but its keto-friendliness depends entirely on whether it's a non-alcoholic plain or flavored variety, or an alcoholic hard seltzer. Understanding the key differences is crucial for navigating your low-carb lifestyle successfully.

Plain Seltzer vs. Hard Seltzer: The Core Distinction

Not all seltzers are created equal. They fall into two primary categories with very different nutritional profiles. The distinction lies in their ingredients, and knowing what to look for is the first step in determining if they align with your keto goals.

Plain Seltzer: A Zero-Carb Solution for Keto

Plain seltzer water, which is simply water infused with carbon dioxide gas, is completely carb-free and contains no sugar. This makes it an ideal, keto-friendly beverage for staying hydrated and enjoying a fizzy texture without derailing your diet. For those looking to add a little flair without the carbs, flavoring plain seltzer with natural ingredients is a great option. Instead of sugary mixers, you can add:

• Squeezes of fresh lemon, lime, or grapefruit juice
• Slices of cucumber and fresh mint leaves
• Muddled berries (in moderation)
• A splash of keto-friendly flavor drops or extracts

Hard Seltzers: The Carb-Conscious Caution

Hard seltzers are alcoholic beverages made from fermented sugar, cane sugar, or malted rice, along with carbonated water and flavorings. While most are marketed as being low in calories and carbs, their nutritional content can vary by brand and flavor. Many popular hard seltzers contain less than 2 grams of carbs per can, but some can have more. It is essential to read the label and not assume all hard seltzers are the same.

Alcohol consumption, even with low-carb options, presents another consideration for keto dieters. The body prioritizes burning alcohol for fuel over fat, which can temporarily slow or halt ketosis. For this reason, hard seltzers should be consumed in moderation and treated as an occasional indulgence, not a daily staple. You may also notice a lower alcohol tolerance while in ketosis, so it's wise to sip responsibly.

Navigating Hard Seltzers on a Keto Diet

When choosing a hard seltzer, careful label-reading is non-negotiable. Look for brands that explicitly state zero or minimal sugar and carbohydrates. Some brands, like White Claw Pure or Michelob Ultra Organic Seltzer, offer zero-carb versions. However, others may contain more. Ingredients like fruit juice concentrate or added sweeteners can push the carb count higher than expected.

Beyond just the carb count, be aware of the type of sweetener used. Some keto-friendly options use sugar alcohols like erythritol, while others use artificial sweeteners such as sucralose or acesulfame potassium. While these generally don't impact blood sugar, they can trigger cravings or cause digestive issues in some individuals.

Comparison of Seltzer Types for Keto

To simplify your choice, here is a quick overview of different seltzer options and their suitability for a ketogenic diet.

Feature	Plain Seltzer	Flavored Seltzer (Non-Alcoholic)	Hard Seltzer
Carb Content	0g	Typically 0g, but check labels	Varies, typically 0-5g+
Sugar Content	0g	0g, but check labels	Varies, typically 0-2g+
Alcohol Content	0%	0%	Typically 4-6% ABV
Keto Compatibility	Excellent	Excellent, if sugar-free	Moderate (for occasional use)
Label-Reading	Not critical	Essential	Highly critical

What to Look for in a Keto-Friendly Seltzer

To ensure your seltzer choice won't compromise ketosis, follow these guidelines:

• Zero Carbs: Aim for options with 0 grams of total carbohydrates on the nutrition label. Some hard seltzers achieve this by using alternative fermentation processes.
• No Added Sugar: The presence of sugar is a major red flag for keto diets. Make sure the ingredients list contains no added sugars or syrups.
• Natural Flavors (Check Source): For non-alcoholic flavored seltzers, ensure the flavor comes from natural fruit essence rather than fruit juice, which contains natural sugars and carbs.
• Artificial Sweeteners: Be aware that while most artificial sweeteners won't impact ketosis, some individuals may experience side effects or increased cravings. Erythritol is generally well-tolerated.
• Transparency: Choose brands that are transparent about their ingredients and carb count. Many keto-friendly options prominently display this information on their packaging.

Non-Alcoholic Flavored Seltzers: A Safe Bet?

For those who want flavor without the alcohol, non-alcoholic flavored seltzers like La Croix or Waterloo are often a safe and satisfying choice. They typically achieve their flavor using natural fruit essences, which contain no carbs. However, it's always wise to double-check the label, as some brands may use small amounts of juice or other sweeteners. Adding your own fresh flavors is the most foolproof method for maintaining a zero-carb profile.

The Psychological and Health Considerations

While the carb count might be zero, there are other factors to consider when consuming seltzers on a keto diet. The psychological effect of drinking artificially sweetened beverages can be a concern, as it might perpetuate cravings for sweet things. Additionally, excessive consumption of any carbonated beverage can lead to dental erosion due to its acidity, although unsweetened varieties pose significantly less risk than sugary drinks. For optimal health, alternating between plain water and seltzer is a sensible strategy.

Conclusion: Making the Right Seltzer Choice for Your Keto Lifestyle

In short, you can absolutely enjoy seltzers while on a ketogenic diet. Plain seltzer water is a guaranteed carb-free option for daily hydration and mixing. When venturing into flavored or hard seltzer territory, diligent label-reading is key. Choose zero-carb hard seltzers in moderation, and opt for sugar-free non-alcoholic flavored seltzers for guilt-free enjoyment. Your personal tolerance for artificial sweeteners and the impact of alcohol on your progress should also be taken into account. For more detailed information on keto-friendly beverage choices, consider consulting a trusted resource such as Perfect Keto's beverage guide.

Keypoints

• Plain is best: Unflavored seltzer water is a safe, zero-carb, and hydrating keto beverage.
• Read the label: Hard and flavored seltzers can contain hidden sugars and carbs; checking the nutritional information is crucial.
• Moderation for alcohol: Alcohol can temporarily pause fat burning, so consume hard seltzers in moderation.
• Sweeteners vary: Some brands use keto-friendly sweeteners like erythritol, but artificial sweeteners might increase cravings in some individuals.
• Flavor with care: For plain seltzer, add natural, carb-free flavor with citrus, mint, or cucumber slices.
• Non-alcoholic alternatives: Many flavored sparkling waters (without added sugar) are excellent, zero-carb choices.

Faqs

• Is White Claw keto-friendly? Yes, most White Claw flavors are low-carb, typically with 2g of carbs per can. The Pure Hard Seltzer version has zero carbs.
• Do hard seltzers affect ketosis? Consuming hard seltzer, like other alcohol, will cause your body to prioritize metabolizing the alcohol before fat, which can temporarily slow or halt ketosis. It is best enjoyed in moderation.
• What is the difference between seltzer and club soda? Seltzer is simply carbonated water, while club soda typically has added minerals like sodium bicarbonate and potassium sulfate for a slightly different taste. Both are typically carb-free.
• Are all flavored seltzers keto-friendly? No. Non-alcoholic flavored seltzers using natural fruit essence are typically zero-carb, but you should always check the label, as some might use fruit juice or other sweeteners. For example, some brands of Sparkling Ice may contain sweeteners that some keto dieters prefer to avoid.
• Can I drink diet soda on a keto diet? While technically carb-free, some diet sodas contain artificial sweeteners that can cause cravings in some people. Seltzer is often a better alternative as it is often sweetener-free.
• How can I naturally flavor my plain seltzer? You can add slices of lemon, lime, or cucumber, or muddle fresh mint or berries for a carb-free flavor boost. This avoids any added sugar or artificial ingredients.
• Do hard seltzers use real fruit? Some brands use real fruit juice or fruit wine, which can add carbs. Always read the label to check the carb and sugar content.

Citations

• DrinkWell Ireland. (2020, December 1). What drinks should I avoid on a keto diet? - DrinkWell Ireland. DrinkWell Ireland. https://www.drinkwellireland.com/blogs/news/what-drinks-should-i-avoid-on-a-keto-diet
• Perfect Keto. (n.d.). Keto Drinks: What You Can and Cannot Drink on Keto. Perfect Keto. https://perfectketo.com/keto-drinks-what-is-safe-to-drink-on-the-ketogenic-diet/
• Hip2Keto. (2024, July 30). 9 Best Hard Seltzers That Are Low-Carb & Keto Friendly!. Hip2Keto. https://hip2keto.com/tips/best-low-carb-keto-seltzer/
• Kroger. (n.d.). White Claw Pure Hard Seltzer, 12 cans / 12 fl oz. Kroger. https://www.kroger.com/p/white-claw-pure-hard-seltzer/0063598510040
• WebMD. (2024, August 31). The Facts About Hard Seltzer. WebMD. https://www.webmd.com/diet/ss/slideshow-hard-seltzer-facts
• Lose It!. (2024, July 19). 5 Zero-Carb, Zero-Sugar Hard Seltzers. Lose It!. https://www.loseit.com/articles/5-zero-carb-zero-sugar-hard-seltzers/
• EatingWell. (2025, September 25). What Happens to Your Body When You Drink Seltzer Every Day. EatingWell. https://www.eatingwell.com/article/7937834/what-happens-to-your-body-when-you-drink-seltzer-according-to-dietitians/
• Wisdom Library. (2025, September 9). Seltzer (Recipes and Nutritional information). Wisdom Library. https://www.wisdomlib.org/ingredients/seltzer
• Everyday Health. (2022, October 25). 9 of the Best Keto-Friendly Drinks. Everyday Health. https://www.everydayhealth.com/ketogenic-diet/diet/best-drinks-keto-diet/
• Nutritionix. (n.d.). Calories in Seltzer Water. Nutritionix. https://www.nutritionix.com/food/seltzer-water
• NWU. (n.d.). Are Sparkling Ice Drinks Keto? Manage 3 Things to Key Know. NWU. https://natural-sciences.nwu.ac.za/unit-environmental-sciences-and-management/about-us?aid=keto-to-things-sparkling-drinks--know-are-q05-ice
• Ketogenic.com. (2021, December 23). Is Carbonated Water Bad For You?. Ketogenic.com. https://ketogenic.com/is-carbonated-water-bad-for-you/`

Frequently Asked Questions

Is White Claw keto-friendly?

Yes, most White Claw flavors are low-carb, typically with 2g of carbs per can. The Pure Hard Seltzer version has zero carbs and is an even safer option.

Do hard seltzers affect ketosis?

Consuming hard seltzer, like other alcohol, will cause your body to prioritize metabolizing the alcohol before fat, which can temporarily slow or halt ketosis. For this reason, it is best to enjoy them in moderation.

What is the difference between seltzer and club soda?

Seltzer is simply carbonated water, while club soda typically has added minerals like sodium bicarbonate and potassium sulfate for a slightly different taste. Both are generally carb-free.

Are all flavored seltzers keto-friendly?

No. Non-alcoholic flavored seltzers using natural fruit essence are typically zero-carb, but you should always check the label, as some might use fruit juice or other sweeteners. For example, some brands of Sparkling Ice may contain sweeteners that some keto dieters prefer to avoid.

Can I drink diet soda on a keto diet?

While technically carb-free, some diet sodas contain artificial sweeteners that can cause cravings in some people. Seltzer is often a better alternative as it is often sweetener-free.

How can I naturally flavor my plain seltzer?

You can add slices of lemon, lime, or cucumber, or muddle fresh mint or berries for a carb-free flavor boost. This avoids any added sugar or artificial ingredients.

Do hard seltzers use real fruit?

Some hard seltzer brands use real fruit juice or fruit wine, which can add carbs. Always read the label to check the specific carb and sugar content of the brand you choose.