Is Hard Seltzer Ok on Keto? The Low-Carb Drink Guide

October 17, 2025 •

4 min read

Many hard seltzers contain significantly fewer carbohydrates than beer, with many brands averaging just 2 grams of carbs per can. This makes answering the question, 'Is hard seltzer ok on keto?' generally a positive one for those seeking a lower-carb alcoholic option.

Quick Summary

Hard seltzers are often compatible with a ketogenic diet because they are typically low in carbohydrates and sugar. However, it is crucial to check the specific brand's nutritional information, as carb content can vary. Consumed in moderation, hard seltzers can fit into a keto plan.

Key Points

Low Carb, Not No Carb: Many hard seltzers are low in carbs (around 2g), but they are not entirely carb-free like pure spirits, and the carbs must be counted toward your daily budget.
Prioritize Label Checking: The nutritional information can vary significantly between brands and flavors; always check the can for sugar and carb counts.
Moderation is Key: Consuming hard seltzer in moderation is crucial, as the body prioritizes metabolizing alcohol, which temporarily pauses fat burning.
Zero-Carb Options Exist: Some hard seltzers, particularly those made with a vodka base like Cutwater and Canteen, offer a genuinely zero-carb alternative.
Watch for Sugary Mixers: Avoid adding high-sugar mixers or juices to your hard seltzer, which can quickly negate its low-carb benefits.
Lowered Alcohol Tolerance: Be aware that your tolerance to alcohol may be lower on a keto diet, so it's wise to drink less than you normally would.
Stay Hydrated: Always alternate between drinking hard seltzer and water to combat alcohol's dehydrating effects.

The Keto Diet and Alcohol Metabolism

The ketogenic diet shifts your body's metabolism from burning carbohydrates for energy to burning fat, a state known as ketosis. When you consume alcohol, your body treats it as a toxin and prioritizes metabolizing it before anything else, including fat. This means that while drinking a low-carb alcoholic beverage won't necessarily kick you out of ketosis, it will temporarily pause the fat-burning process. Your liver works to process the ethanol from the alcohol, diverting its focus from ketone production. For this reason, moderation is key when incorporating any alcohol into a keto lifestyle, as excessive intake can hinder progress toward weight loss goals.

Alcohol and the 'Carb Budget'

On a ketogenic diet, you have a limited daily carbohydrate allowance, often 50 grams or less. Since hard seltzers contain some carbohydrates, they must be factored into this budget. A single hard seltzer with 2 grams of carbs uses up a small portion of your daily limit. However, drinking multiple cans can add up quickly, potentially pushing you over your daily carb threshold. People often find their alcohol tolerance is lower on a keto diet, so it's wise to proceed with caution and pace yourself.

What Makes a Hard Seltzer Keto-Friendly?

Hard seltzers gain their popularity among low-carb dieters due to their simple ingredients and nutritional profile. The core components are typically carbonated water, a fruit flavoring, and a gluten-free alcohol base, often fermented from cane sugar or malted rice. The key to their keto-friendliness is the lack of added sugars and the low carbohydrate count per serving.

Characteristics of keto-friendly hard seltzers:

Low to zero net carbs: Many popular brands contain 2 grams or fewer net carbs per can.
Low in sugar: Look for products with 0 to 2 grams of sugar.
Clear and simple ingredient list: The fewer the ingredients, the better. Avoid brands with lots of added sweeteners or artificial flavors.
Gluten-free: Most hard seltzers are naturally gluten-free, making them a safe choice for those with celiac disease or gluten sensitivities.

It is crucial to read the nutritional information on the packaging. Brands and flavors can vary, and some may include more sugars or carbs than others. For instance, brands with more dessert-like or sweeter fruit flavors might have a higher carb count.

Low-Carb Hard Seltzer Brands (Comparison Table)

To help you make an informed choice, here is a comparison of some popular hard seltzer brands based on their typical 12 oz (355 mL) can nutritional information.


Brand	Calories (approx.)	Carbs (approx.)	Sugars (approx.)	ABV (approx.)	Notes
White Claw	100	2g	2g	5%	The classic standard for hard seltzers.
Truly Hard Seltzer	100-110	1-2g	1-2g	5%	Offers a wide variety of flavors, often with slightly fewer carbs than White Claw.
Cutwater Vodka Soda	99	0g	0g	5%	A truly zero-carb option made with pure vodka and soda water.
Canteen Spirits Vodka Soda	99	0g	0g	5%	Another excellent zero-carb choice using vodka.
Michelob Ultra Organic Seltzer	90	<1g	0g	4%	Very low carb and calories, with zero added sugar.
Vista Bay Hard Seltzer (Aldi)	100	2g	2g	5%	Affordable, keto-friendly option available at Aldi.

Tips for Enjoying Hard Seltzers on Keto

To ensure your hard seltzer consumption aligns with your ketogenic goals, follow these practical tips:

Check the Label: Always verify the carbohydrate and sugar content on the packaging. Not all hard seltzers are created equal, and some might surprise you with a higher carb count.
Drink in Moderation: Limit yourself to one or two hard seltzers to keep your daily carb intake in check. The calories from alcohol can still add up and hinder weight loss efforts.
Stay Hydrated: Alcohol is a diuretic and can cause dehydration. For every alcoholic drink you consume, have a glass of water to stay hydrated and potentially reduce hangover symptoms.
Eat Before You Drink: Don't drink on an empty stomach. Eating a keto-friendly meal beforehand can slow the rate at which alcohol enters your system, helping to manage blood sugar and ketone levels.
Beware of Mixers: Avoid mixing hard seltzer with sugary juices or sodas, which will quickly negate the low-carb benefits. Many seltzers are flavorful enough on their own.
Listen to Your Body: Alcohol tolerance can decrease significantly on a keto diet. Listen to your body and know your limits.

Conclusion

For those on a ketogenic diet, hard seltzers can be a suitable alcoholic beverage choice, provided you select low-carb options and consume them in moderation. They generally offer a low-carb alternative to many beers and sugary cocktails. However, it's essential to scrutinize the nutrition labels, as brands and flavors vary in their carb and sugar content. Remember that alcohol temporarily shifts your body's metabolic priorities, so mindful drinking is the best approach. By choosing wisely and staying within your daily carb limits, you can responsibly enjoy a refreshing hard seltzer without derailing your progress on the keto diet. For more information on the facts of hard seltzer, see WebMD's detailed guide.

Frequently Asked Questions

A hard seltzer can temporarily pause ketosis because your body will prioritize metabolizing the alcohol before it continues burning fat for energy. However, if you choose a low-carb brand and drink in moderation, it is unlikely to fully kick you out of ketosis.

Brands like Cutwater Vodka Soda and Canteen Spirits Vodka Soda offer zero-carb options. Other brands with low carb counts, such as White Claw (2g) and Truly (1-2g), are also good choices for a keto diet, especially those with 5% ABV.

This depends on your personal daily carb limit. Since many hard seltzers contain about 2g of carbs, you could potentially have a couple while staying within a typical 50g-carb daily budget. However, excessive drinking can still hinder your diet's progress.

Yes, in most cases, hard seltzer is a far better choice for keto than traditional beer. A regular beer can contain over 12g of carbs per can, while hard seltzers are typically much lower.

No, the carb count varies significantly by brand and flavor. Some have zero carbs, while others might contain up to 5g, especially sweeter flavors.

Yes, but moderation is key. Alcohol contains empty calories that can slow down weight loss, as your body will burn the alcohol for fuel instead of fat. Responsible consumption is crucial for maintaining a caloric deficit.

Look for products with the lowest possible carbohydrate and sugar content. Ideally, aim for 2 grams of carbs or less. Some brands explicitly state they are low-carb or zero-sugar on the can.