Does Drinking Wine Take You Out of Ketosis? A Keto Guide

December 1, 2025 •

4 min read

A 5-ounce serving of dry wine may only have 1 to 4 grams of carbohydrates. However, does drinking wine take you out of ketosis? Not always, but it needs careful management and moderation to avoid slowing progress.

Quick Summary

Dry wine can be enjoyed on a keto diet, although it may temporarily pause ketosis as the liver focuses on metabolizing alcohol. Sweet wines and excessive drinking pose a higher risk due to high sugar content and slowed fat-burning.

Key Points

Liver Priority: The liver processes alcohol first, pausing fat-burning (ketosis).
Dry Wine is Best: Choose dry red or white wines, which have low carb counts (1-4 grams per glass).
Avoid Sweet Wines: Sweet and fortified wines have high sugar and will likely disrupt ketosis.
Watch Your Limits: Keto diets can lower alcohol tolerance, so drink in moderation.
Plan and Moderate: A glass of dry wine occasionally won't disrupt progress if you account for the carbs.
Choose Wisely: Wine can be an option, but zero-carb spirits with sugar-free mixers are less likely to disrupt ketosis.

Wine and Ketosis: An Overview

Ketosis is a metabolic state where the body uses ketones from fat for fuel instead of glucose, which is achieved through very low carbohydrate intake. Alcohol consumption changes how the body works. It is treated as a toxin, so the liver gives priority to metabolizing it and removing it from the bloodstream.

How Alcohol Impacts Ketone Production

When wine, or any alcohol, is consumed, the liver temporarily stops making ketones. The liver processes the ethanol in alcohol first, slowing down fat-burning. A glass of dry wine is unlikely to stop progress entirely, but it will cause a pause in metabolism. Drinking too much alcohol can disrupt ketosis because the liver focuses on detoxification.

Wine Choices on a Keto Diet

It's important to know the difference between dry and sweet wines. The amount of residual sugar (RS), or the sugar left in the wine after fermentation, is the key factor. Higher RS means more carbohydrates, which affects the ability to stay within the daily carb limit on a keto diet.

Keto-Friendly Wine Options

Choose dry wines with low residual sugar to include wine in your keto diet. These are some of the best choices:

Dry Red Wines: Pinot Noir, Merlot, Cabernet Sauvignon. These usually have 3-4 grams of carbs per 5-ounce serving.
Dry White Wines: Sauvignon Blanc, Pinot Grigio, Dry Chardonnay. Sauvignon Blanc often has some of the lowest carb counts, about 2-3 grams per glass.
Dry Sparkling Wines: Look for "Brut," "Extra Brut," or "Brut Nature" labels, which indicate low sugar content.

Wines to Avoid on Keto

Some wines should be avoided because they have high sugar and carb levels. These include:

Sweet dessert wines like Moscato, Port, and Sherry.
Fortified wines.
Wines labeled "Late Harvest" or "Ice Wine".

Additional Considerations Beyond Carb Counts

Drinking alcohol on keto also presents other challenges that can affect dietary success and overall well-being.

The "Keto Flu" and Reduced Alcohol Tolerance

Keto dieters often experience reduced alcohol tolerance. With fewer glycogen stores, alcohol is processed much faster, leading to quicker intoxication. This can result in a more severe hangover, as well as reduced inhibitions, which can lead to poor food choices.

Impact on Appetite and Cravings

Alcohol can lower inhibitions and increase appetite. This can be dangerous for someone on a strict keto diet. A few glasses of wine may make it harder to resist carb-heavy snacks, which can disrupt ketosis.

Comparison of Wine Types on a Keto Diet


Feature	Keto-Friendly (Dry) Wines	Keto-Unfriendly (Sweet/Fortified) Wines
Carb Count (per 5oz glass)	1-4 grams	10-20+ grams
Residual Sugar (RS)	Very low	High
Examples	Pinot Noir, Sauvignon Blanc, Brut Champagne	Moscato, Port, Sherry, Ice Wine
Impact on Ketosis	May pause fat metabolism; low risk of being kicked out if kept in moderation.	High risk of disrupting ketosis due to sugar spike.
Recommended Consumption	Moderation (e.g., 1-2 small glasses).	Avoid completely.

Strategies for Responsible Wine Consumption on Keto

Following a few guidelines can help minimize the negative effects and keep you on track if you choose to enjoy wine while on keto.

Tips for Drinking Wine on Keto

Stick to Dry Varieties: Choose dry wines. Check labels for "Brut Nature," "Extra Brut," or "Dry".
Limit Your Intake: Drink in moderation. A standard 5-ounce glass is a key part of limiting carb intake.
Factor It into Your Daily Carbs: Even low-carb wines add to your daily intake. Account for the carbs to stay within your daily limit.
Stay Hydrated: Drink water alongside your wine. This can help with dehydration.
Eat First: Avoid drinking on an empty stomach. Eating a high-fat meal first can slow alcohol absorption.
Avoid Sugary Mixers: If making a wine spritzer, use soda water instead of sugary sodas to keep the carb count down.

Conclusion: Wine and the Keto Diet

Does drinking wine take you out of ketosis? A single glass of a dry, low-carb wine is unlikely to stop ketosis completely. It will pause fat-burning while the body processes the alcohol. The real danger is overconsumption and choosing sweet, high-sugar wines, which can quickly exceed your daily carbohydrate limit and disrupt ketosis. The key is mindful moderation and making informed choices about the type of wine. You can responsibly enjoy a glass of wine as part of a successful keto lifestyle by understanding how alcohol is metabolized and prioritizing dry varieties within your carb allowance. For more detailed nutritional information on different wines, consult reliable sources such as a wine tech sheet or a wine guide, as found on websites like DrinkWell Ireland.

Sources: Can I drink wine on a keto diet? DrinkWell Guide: https://drinkwelluk.com/blogs/news/drinkwell-guide-to-keto-wine How to Drink Wine Without Throwing Off Your Keto Diet: https://www.drinksurely.com/a/blog/is-wine-keto Low-carb wines | Firstleaf Wine Guide: https://www.firstleaf.com/a/wine-directory/wellness-wines/low-carb-wine Effect of alcohol ingestion on ketosis and weight management: https://www.metabolicamed.co.za/effect-of-alcohol-ingestion-on-ketosis-and-weight-management/ Yes, you can drink alcohol on the keto diet - Business Insider: https://www.businessinsider.com/drink-alcohol-on-keto-diet-2018-8

Frequently Asked Questions

The liver processes alcohol as a toxin, which puts a temporary hold on the fat-burning process and ketone production until the alcohol is cleared from your system.

No. The suitability depends on the type of wine. Dry wines (like Pinot Noir or Sauvignon Blanc) have low carbs and can be consumed in moderation, while sweet wines (like Moscato or Port) are high in sugar and should be avoided.

Residual sugar (RS) is the natural sugar left in wine after fermentation. The drier the wine, the less residual sugar and the lower the carbohydrate content.

Yes, but weight loss may slow down. Wine adds calories and temporarily pauses fat metabolism. If calorie and carb intake stays within your keto goals, you can still lose weight, but moderation is key.

On a ketogenic diet, glycogen stores are depleted. With less glycogen, alcohol enters the bloodstream faster and is metabolized more quickly by the liver, leading to quicker intoxication and potentially worse hangovers.

Dry varieties are best for a keto diet. Good choices include Pinot Noir, Merlot, Cabernet Sauvignon, Pinot Grigio, Sauvignon Blanc, and dry sparkling wines like Brut Nature.

Avoid sweet and fortified wines, including dessert wines like Moscato, Port, Sherry, and Madeira, which have high levels of residual sugar and carbohydrates.

To make a keto-friendly mixed drink, use a dry wine and pair it with a zero-carb mixer, such as club soda or sugar-free flavored seltzer. Avoid sugary mixers and fruit juices.