What Alcohol is Gluten-Free and Low Carb?

November 13, 2025 •

4 min read

According to the National Celiac Association, all pure, distilled spirits are considered gluten-free, regardless of their starting grain. This provides a wide range of options for those seeking what alcohol is gluten-free and low carb, including vodka, tequila, and gin. However, the carb content and potential for gluten in mixers are crucial considerations for maintaining a low-carb lifestyle.

Quick Summary

This guide covers the best gluten-free and low-carb alcohol options, including zero-carb distilled spirits, dry wines, and hard seltzers. It explains why distillation removes gluten, discusses potential risks like cross-contamination and flavored additives, and offers tips for choosing low-carb mixers.

Key Points

Pure Distilled Spirits are Zero-Carb and Gluten-Free: Vodka, gin, tequila, and unflavored whiskey are distilled, which purifies the alcohol and removes all gluten proteins, leaving zero carbohydrates.
Opt for Dry Wines: Dry red and white wines, like Cabernet Sauvignon and Pinot Grigio, have very low carb counts (2-4g per glass) and are naturally gluten-free.
Choose Cane-Sugar Hard Seltzers: Many hard seltzers, such as White Claw, are made by fermenting cane sugar, making them both gluten-free and low-carb (typically 2-5g per can).
Beware of Mixers: High-carb and sugary mixers like juice, regular soda, and syrups can transform a zero-carb spirit into a high-carb drink.
Verify Flavored Drinks: Flavored spirits and liqueurs may contain gluten or added sugars introduced after distillation, so always check the label or confirm with the manufacturer.
Exercise Caution with Beer: Traditional beer is not gluten-free. Only opt for specifically certified gluten-free versions made from alternative grains like sorghum.

Your Guide to Gluten-Free and Low-Carb Alcohol

For individuals following a gluten-free diet or managing their carbohydrate intake, navigating the world of alcoholic beverages can be challenging. The key to making safe choices lies in understanding the ingredients and production methods. Many popular alcoholic drinks fit both criteria, provided you know which ones to choose and which to avoid.

Pure Distilled Spirits: The Zero-Carb Champions

When searching for the absolute lowest-carb and safest gluten-free option, pure, distilled spirits are the clear winners. The distillation process, which involves heating a fermented liquid until the alcohol evaporates and is then recondensed, effectively removes all gluten proteins, regardless of the base ingredient. This makes these spirits safe for individuals with celiac disease or gluten sensitivity.

Naturally Gluten-Free Spirits Include:

Vodka: Can be made from potatoes, corn, grapes, or gluten-containing grains, but the distillation process removes gluten. Tito's (corn) and Chopin (potato) are naturally gluten-free choices.
Gin: A neutral spirit flavored with juniper berries and botanicals. Like vodka, the distillation process makes it gluten-free even if a grain-based alcohol is used initially.
Tequila: Made from the agave plant, making it naturally gluten-free. Always opt for 100% agave tequila to ensure purity.
Rum: Made from sugarcane molasses, it is inherently gluten-free.
Whiskey: Even whiskey made from barley, like Scotch or Bourbon, is safe for most people with gluten sensitivity due to distillation. However, those with extreme sensitivity might prefer to avoid grain-based varieties.
Brandy: Produced by distilling fermented fruit mash, making it naturally gluten-free.

Navigating Wines and Ciders

Wine and hard cider are fermented, not distilled, but are generally naturally gluten-free as they are made from fruits. However, carb content can vary significantly, so selecting dry varieties is essential for a low-carb diet. Traditional beer, made from malted barley, is not gluten-free and must be avoided unless explicitly labeled as a gluten-free version made from alternative grains like sorghum.

Best Wine Choices for Low Carb:

Dry Wines: With less than 4 grams of carbs per 5-ounce glass, options like Pinot Grigio, Sauvignon Blanc, and Cabernet Sauvignon are excellent choices.
Sparkling Wines: Brut and extra-brut varieties of Champagne and Prosecco contain minimal residual sugar and are low in carbs.
Hard Cider: Most are gluten-free, but check labels for added flavorings or sweeteners that can increase carb counts. Avoid those using brewer's yeast from gluten-containing grains.

The Rise of Hard Seltzers

Hard seltzers have emerged as a popular option for the health-conscious consumer. Most are made by fermenting cane sugar, making them naturally gluten-free. With their low calorie and low carbohydrate content, they are a suitable choice for those on low-carb diets. Brands like White Claw and Truly are typically gluten-free, with around 2 grams of carbs per can. Always read the label, as some cheaper options may use malted barley.

The Importance of Mixers

While pure spirits contain no carbs, the mixers used can quickly turn a low-carb drink into a sugar-laden one. Sodas, juices, and syrupy mixers are common culprits. For low-carb and gluten-free cocktails, prioritize these mixers:

Club soda or seltzer water: Zero carbs and a refreshing carbonated base.
Diet soda or diet tonic water: Provides flavor without the sugar.
Fresh citrus: A squeeze of lemon or lime adds flavor with minimal carbs.
Herbal infusions: Muddled mint, cucumber, or other herbs can add a burst of flavor naturally.
Water: Keep it simple with water and a twist of citrus.

Comparison of Common Gluten-Free Alcoholic Drinks


Alcohol Type	Gluten Status	Carbs (per serving)	Key Takeaway
Pure Distilled Spirits	Gluten-free (via distillation)	0 grams	Safe choice, watch mixers.
Dry Wine (Red/White)	Naturally gluten-free	2-4 grams	Excellent low-carb wine option.
Light Beer	Contains gluten (unless specific GF label)	2-6 grams (GF options vary)	Only certified gluten-free options are safe.
Hard Seltzer (Cane Sugar Based)	Naturally gluten-free	2-5 grams	Convenient low-carb, gluten-free choice.
Hard Cider	Naturally gluten-free (mostly)	Varies, check for sugar	Good alternative, confirm no added gluten.
Flavored Liqueurs	Not always gluten-free	High, with added sugars	High risk, best to avoid.

Common Pitfalls and Cross-Contamination

While pure distilled spirits are safe, there are some areas where caution is necessary, especially for those with celiac disease. Flavored spirits sometimes have gluten-containing flavorings added after distillation. Liqueurs and premixed cocktails can also introduce gluten and high carb content. Cross-contamination in shared production facilities or during cocktail preparation can also be a concern. Always read labels and, when in doubt, confirm with the manufacturer.

Low-Carb Cocktail Recipes

Here are some simple, low-carb, gluten-free cocktail ideas using pure spirits and safe mixers:

Zero-Carb Vodka Soda: Combine vodka with soda water and a fresh lime wedge.
Keto Moscow Mule: Use vodka, lime juice, and diet ginger ale or sugar-free ginger beer.
Skinny Paloma: Mix 100% agave tequila with fresh lime juice, grapefruit-flavored sparkling water, and a pinch of salt.
Gin & Tonic (Diet): Use gin with diet tonic water and a lime slice. Fever-Tree offers excellent light tonic water options.

Conclusion

Navigating the world of alcoholic beverages on a gluten-free and low-carb diet is straightforward once you know the basics. Pure distilled spirits like vodka, rum, tequila, and gin are your safest, zero-carb bets. For lighter alternatives, dry wines and cane-sugar-based hard seltzers are great choices. Always be mindful of high-sugar mixers and potential cross-contamination in flavored products or cocktails. By choosing wisely, you can enjoy a wide variety of drinks without compromising your dietary goals. For further information on celiac-safe drinking, consider consulting resources like the Beyond Celiac organization for expert insights.

Frequently Asked Questions

Yes, all pure, distilled vodka is gluten-free, even if made from wheat, because the distillation process effectively removes the gluten protein. However, some individuals with extreme sensitivities may prefer vodkas made from naturally gluten-free ingredients like potatoes or corn.

For a low-carb diet, the best wines are dry varieties, such as Pinot Grigio, Sauvignon Blanc, and Cabernet Sauvignon, as they contain minimal residual sugar and typically have 2-4 grams of carbs per glass.

Yes, most celiac organizations state that distilled whiskey is safe for people with celiac disease, as distillation removes gluten proteins. However, those with very high sensitivity might still choose to avoid it.

Most hard seltzers made from fermented cane sugar are low carb and gluten-free, but it is important to check the label, as some brands may use malted barley.

Safe low-carb mixers include club soda, seltzer water, diet tonic water, diet soda, and a squeeze of fresh lemon or lime juice.

Yes, you should be cautious with flavored spirits, as the flavorings or other additives might be added after distillation and could contain gluten or excess sugars.

Yes, pure rum is naturally gluten-free, as it is made from sugarcane molasses. Flavored rums should be verified to ensure no gluten-containing additives are used.