Is Truly drink keto friendly? A Detailed Keto Guide to Carbs, Sugar, and Moderation

January 8, 2026 •

5 min read

With most Truly hard seltzer flavors containing just 2 grams of carbohydrates and 1 gram of sugar per 12oz can, many on a ketogenic diet consider them a viable low-carb alcohol option. The ketogenic diet, known for its strict carbohydrate limitations, often makes drinking alcohol a complex decision.

Quick Summary

Truly hard seltzers can generally be consumed on a ketogenic diet due to their low carb and sugar content, but moderation is crucial. Alcohol's effect on ketosis and individual flavors' carbohydrate differences must be considered to stay on track.

Key Points

Low Carb Count: Most standard Truly flavors contain just 2g of carbs per 12oz can, making them a viable low-carb option.
Moderation is Essential: Even with a low carb count, alcohol temporarily halts fat burning in the liver, so mindful consumption is critical for keto success.
Lowered Tolerance: Individuals in ketosis often experience a lower alcohol tolerance and feel intoxicated more quickly.
Check the Label: While most Trulys are low-carb, some special flavors or variety packs, like certain Lemonade options, may have slightly higher carb counts.
Plan Accordingly: To prevent compromising your diet, track the macros from Truly and consider eating a solid keto meal before drinking to manage appetite and absorption.
Better Alternative: Truly is a significantly lower-carb choice compared to regular beer, cider, and most sugary cocktails, which are typically high in carbs and sugar.

Understanding Truly’s Nutritional Profile

Truly Hard Seltzer is a popular beverage for those seeking a lighter alternative to beer or sugary cocktails. For anyone following a ketogenic diet, the nutritional information is paramount. The standard Truly formula uses a fermented cane sugar base, which is stripped of most residual sugars during the process. Natural fruit flavors are then added, contributing to the final taste and carbohydrate count.

Most core Truly flavors, such as Wild Berry, contain 100 calories, 5% ABV, 2 grams of carbohydrates, and 1 gram of sugar per 12oz can. This low carb count is a major reason for its popularity among keto dieters. While this makes it generally acceptable for a low-carb lifestyle, it is important to remember that not all Truly products are the same. Some special or seasonal variety packs may have slightly different nutritional values, with certain flavors like Original Lemonade containing 3 grams of carbs per serving. It is always best practice to check the specific nutrition label on the product you intend to consume.

The Impact of Alcohol on Ketosis

While Truly's low carbohydrate count makes it a much better choice than most alcoholic beverages, it's vital to understand how alcohol affects the ketogenic process itself. When you consume alcohol, your liver prioritizes metabolizing and removing the alcohol from your system because it is a toxin. During this process, the liver temporarily stops producing ketones and burning fat for fuel. This doesn't mean you're instantly 'kicked out' of ketosis, but it does temporarily pause fat-burning.

Another significant effect for those on keto is a reduced tolerance to alcohol. With fewer glycogen stores in the body to help buffer the effects of alcohol, you may feel intoxicated more quickly than before starting the diet. Drinking too much can impair judgment, potentially leading to poor food choices that can genuinely break ketosis. Moderation and responsible consumption are key to enjoying Truly without sabotaging your diet.

Comparison: Truly vs. Other Beverages for Keto

To put Truly's low carb count into perspective, here is a comparison with other common alcoholic drinks. This illustrates why hard seltzers are often preferred over alternatives with higher sugar and carb loads.


Beverage Type	Serving Size	Approximate Carb Count (grams)	Approximate Sugar Count (grams)
Truly Hard Seltzer	12 oz	2–3 g	1–2 g
Light Beer	12 oz	3–6 g	<1 g
Regular Beer	12 oz	12–13 g	1–2 g
Dry Red Wine	5 oz	3–4 g	1–2 g
Sweet Wine	5 oz	5–10+ g	5–10+ g
Sugary Cocktail (e.g., Mojito)	8 oz	20+ g	15+ g
Pure Distilled Spirit	1.5 oz	0 g	0 g

This table highlights Truly's competitive position as a low-carb alcoholic option, standing far below regular beer and cocktails. While pure spirits like vodka and gin are carbohydrate-free, they require a keto-friendly mixer, whereas Truly is ready-to-drink and flavored.

How to Enjoy Truly on a Keto Diet Responsibly

To successfully incorporate Truly hard seltzers into your keto routine, follow these practical tips:

Stay Hydrated: Alternate your Truly with a glass of water. Alcohol is a diuretic and staying hydrated is crucial for preventing dehydration and hangovers, which can be worse on keto.
Count Your Macros: The calories and carbs from any alcoholic beverage must be included in your daily macro count. A few cans of Truly can quickly add up, so plan ahead to ensure you stay within your limits.
Eat First: Have a solid, high-fat, high-protein meal before you start drinking. This helps slow the absorption of alcohol and can help prevent excessive drinking and subsequent cravings for high-carb foods.
Choose Wisely: Opt for standard Truly flavors with confirmed low carb counts (like 2g). Be cautious with newer or seasonal variety packs that might have different nutrition facts. Some flavored Truly variants can have slightly more carbs, so checking the label is essential.
Listen to Your Body: Pay close attention to how you feel, as your alcohol tolerance is likely lower on keto. The effects of alcohol are more pronounced, so pace yourself accordingly.

Best and Worst Truly Flavors for Keto

Best Options (Usually 2g carbs/can):
- Wild Berry
- Black Cherry
- Original Lemonade (note: 3g carbs)
- Tropical Pack (check specific flavors, but generally low)
Potentially Higher Carb Options (Always check labels):
- Truly Punch variants (sometimes higher carbs depending on flavor)
- Truly Lemonade Mix Packs (though low, they are higher than standard)

Conclusion

For those on a ketogenic diet, Truly hard seltzers can be a suitable alcoholic beverage choice, provided they are consumed in moderation and with careful attention to your daily carb intake. With most standard flavors containing a mere 2 grams of carbs and 1 gram of sugar per can, they offer a crisp, refreshing, low-calorie alternative to more carb-heavy drinks. However, the golden rule of alcohol on keto is that it will temporarily pause fat burning as your liver processes it. By planning ahead, staying hydrated, and being mindful of your alcohol tolerance, you can enjoy a Truly while maintaining your ketogenic lifestyle. The key to success is prioritizing your health goals over excessive drinking, and making informed choices about which specific Truly products fit into your personal macros. For additional guidance on keto-friendly alcohol options, Atkins offers a helpful resource.

Lists

Best practices for drinking alcohol on keto

Track your intake: Factor alcohol calories and carbs into your daily macro goals.
Alternate drinks: Have a glass of water between alcoholic beverages to stay hydrated and slow consumption.
Avoid sugary mixers: Use zero-calorie or very low-carb mixers like seltzer or diet soda if not drinking Truly.
Choose dry over sweet: Opt for dry wines or pure spirits over sweet options with higher sugar content.
Eat a keto meal beforehand: A balanced meal with fats and proteins can help moderate alcohol absorption.

Common effects of alcohol on a keto diet

Temporary pause in fat burning: Your liver processes alcohol before fat, halting ketone production briefly.
Lowered alcohol tolerance: Reduced glycogen stores mean you may get tipsy more quickly.
Dehydration and electrolyte imbalance: Alcohol is a diuretic, which can exacerbate electrolyte issues common on keto.
Impaired judgment: May lead to unhealthy food choices and potential overindulgence.
Worsened hangovers: Dehydration and electrolyte issues can contribute to more severe hangovers on a keto diet.

Frequently Asked Questions

Not necessarily. A Truly drink's low carbohydrate count is unlikely to exceed your daily carb limit. However, your liver prioritizes processing the alcohol, temporarily pausing fat burning and ketone production. It won't necessarily end ketosis but will temporarily stop the fat-burning process.

Most standard 12oz cans of Truly hard seltzer contain just 2 grams of carbohydrates and 1 gram of sugar. It's always best to check the specific nutrition label, especially for new or seasonal flavors.

Truly's carb count is competitive with other low-carb hard seltzers like White Claw, which also typically has 2g of carbs per can. Both are generally considered keto-friendly, but you should always compare labels for specific flavors.

No. While most standard fruit flavors have 2g of carbs, some specialty packs, like the Truly Lemonade line, have 3g of carbs per serving. Reading the label is the safest way to ensure you stay within your macro goals.

Yes. While in ketosis, your body's glycogen stores are depleted. These stores help buffer the effects of alcohol, so with fewer reserves, you may feel the effects of alcohol more quickly and with fewer drinks than you did before starting keto.

Good keto-friendly alternatives include pure distilled spirits like vodka, gin, or whiskey, combined with a zero-carb mixer like seltzer water. Dry wines like Cabernet Sauvignon or Pinot Grigio are also relatively low in carbs.

You can, but moderation is key. Alcohol contains 'empty' calories that provide no nutritional value and can contribute to gradual weight gain over time. Occasional consumption is fine, but it should not become a regular habit if weight loss is your primary goal.

The fermentation process converts most of the sugars into alcohol. However, some residual carbohydrates and sugars remain in the final product. Additionally, natural fruit juice concentrate added for flavoring contributes to the final carb count.