Is a glass of red wine ok on keto? Your definitive guide

December 15, 2025 •

4 min read

Studies indicate that a 5-ounce glass of dry red wine contains approximately 3-4 grams of carbohydrates, making it a viable option for many on a ketogenic diet. However, navigating the world of keto-friendly alcohol requires knowledge about carb content and how your body processes it. So, is a glass of red wine ok on keto? The answer is nuanced, depending on the type of wine and your personal tolerance.

Quick Summary

A single glass of low-sugar, dry red wine can fit into a keto diet, provided it's consumed in moderation. Choose varietals carefully to manage carb intake.

Key Points

Dry Reds Are Key: Choose dry red wines like Pinot Noir or Merlot, which have lower residual sugar and fewer carbs.
Moderate Your Intake: Limit yourself to one (women) or two (men) 5-ounce glasses to stay within your daily carb limit.
Ketosis Pauses Temporarily: Your liver prioritizes metabolizing alcohol, which briefly slows down fat burning.
Avoid Sweet and Fortified Wines: Steer clear of dessert wines and options like Port or sweeter Zinfandels, which are very high in carbs.
Increased Alcohol Sensitivity: The ketogenic diet can lower your alcohol tolerance, so be mindful of how much you consume.
Account for Carbs: Remember to track the 3-4 grams of carbs in a glass of dry red wine to ensure you don't exceed your daily macro goals.
Beware of 'Empty Calories': Alcohol adds calories but no nutritional value, which can still impact weight loss efforts.

Understanding Alcohol's Impact on Ketosis

When following a ketogenic diet, your body enters a metabolic state called ketosis, where it burns fat for energy instead of carbohydrates. The liver plays a critical role in this process by producing ketones. However, when you consume alcohol, your liver prioritizes metabolizing the alcohol as a toxin, temporarily halting its ketone production. This means that while a glass of wine may not necessarily kick you out of ketosis, it will pause the fat-burning process until the alcohol is cleared from your system. This is why moderation and careful selection are crucial for success.

Alcohol Tolerance on Keto

Many people on a keto diet report a lower alcohol tolerance. With reduced glycogen stores, your body processes alcohol more quickly, which can lead to faster intoxication. It's wise to start with a smaller amount and be aware of your new limits.

Choosing the Right Red Wine for Keto

The key to enjoying red wine on keto is choosing dry varieties over sweet ones. The carbohydrate content in wine comes from residual sugar—the sugar that is left over after the fermentation process. Dry wines are fermented longer, leaving minimal residual sugar and fewer carbs.

Keto-Friendly Red Wine Varieties

Several dry red wine varietals are typically low in carbs and safe for moderate consumption on keto:

Pinot Noir: Known for its light body and low carb count, averaging around 3.4g per 5 oz glass.
Merlot: A smooth, medium-bodied red with approximately 3.7g of carbs per 5 oz glass.
Cabernet Sauvignon: A bolder, dry red that typically contains about 3.8g of carbs per 5 oz glass.
Syrah/Shiraz: A dry red, but some versions, especially sweeter ones, can have higher carbs. Check for a dry version with around 3.8g per 5 oz glass.
Chianti: A classic Italian dry red, often with about 4g of carbs per 5 oz glass.

Red Wines to Avoid on Keto

Certain red wines, particularly sweeter or fortified types, are loaded with residual sugar and should be avoided:

Fortified Wines: Port and Madeira are mixed with spirits and have extremely high sugar content, often 20g or more per serving.
Dessert Wines: These are explicitly sweet and high in carbs.
Certain Zinfandels and Shiraz: Some bottles can be much sweeter and higher in carbs than their dry counterparts, so check the label and producer.

How to Select a Low-Carb Wine

Since nutrition labels are not standard on wine bottles, choosing the right bottle can feel like a guessing game. Here are some tips:

Look for Dry: The term "dry" indicates low residual sugar. Avoid terms like "late harvest" or "doux".
Consider Alcohol by Volume (ABV): As a general rule, higher ABV (over 13.5%) can indicate that more sugar was converted to alcohol, leaving less residual sugar. However, this is not a foolproof method, so combine it with other strategies.
Research the Producer: Higher-quality wines tend to have less added sugar. Researching a specific bottle's technical sheet (often available online) can provide precise carb details.

Comparison of Red Wine Carbs (per 5 oz glass)


Wine Type	Carbohydrates (grams)	Keto Status
Pinot Noir	~3.4	Keto-Friendly
Merlot	~3.7	Keto-Friendly
Cabernet Sauvignon	~3.8	Keto-Friendly
Sweet Red Blends	~8-15	High Carb, Avoid
Port (Fortified Wine)	~20+	Very High Carb, Avoid

Mastering Moderation for Keto Success

For most keto dieters, keeping alcohol consumption to a minimum is the safest bet. Experts recommend limiting intake to one 5-ounce glass per day for women and two for men. On the keto diet, where your daily carb limit is typically between 20 and 50 grams, even a few grams from wine need to be accounted for in your daily macros. This requires careful planning and tracking to prevent overstepping your limits.

Alcohol provides "empty calories" with no nutritional value, and excessive drinking can undermine weight loss efforts even if the drink itself is low-carb. Enjoying wine on occasion as a treat rather than a regular habit is the most sustainable approach.

Conclusion: Navigating Red Wine on a Keto Diet

Ultimately, a glass of red wine can absolutely be a part of a keto lifestyle, but it requires mindful choices. By sticking to dry varietals like Pinot Noir, Cabernet Sauvignon, or Merlot, and practicing strict moderation, you can enjoy a glass without derailing your progress. Always listen to your body and understand that even low-carb alcohol will temporarily pause ketosis while your liver processes it. For those committed to staying in a constant state of ketosis, abstaining from alcohol may be the best path. However, for those who seek balance, the right red wine in the right amount is a perfectly acceptable option.

For more information on the keto diet, you can find a comprehensive guide here.

Frequently Asked Questions

A glass of dry red wine won't typically stop ketosis completely, but it will temporarily pause fat metabolism while your liver works to process the alcohol.

Dry red wines like Pinot Noir generally have the lowest carb count among reds, at approximately 3.4 grams per 5-ounce serving.

Look for wines labeled "dry" or "brut" (for sparkling). While labels don't list carbs, you can generally assume dry reds like Merlot or Cabernet Sauvignon are low-carb, and sweet or fortified wines are not.

While technically possible, it's not recommended. Alcohol provides empty calories and can hinder progress. Limiting it to occasional, moderate consumption is a safer approach.

On a keto diet, your body has reduced glycogen stores. Alcohol is processed more quickly by the liver, which can lead to faster intoxication.

No. Pure spirits like vodka, gin, and tequila have zero carbs. Dry wines and some light beers can also fit into a keto diet in moderation. High-carb mixers and sweet beverages are the primary concern.

Excessive consumption of red wine, especially sweeter varieties, can add too many carbs, potentially kicking you out of ketosis. It also provides empty calories and can lead to cravings for high-carb foods.