So it’s Friday night and you’re feeling alright. But what should you drink? This handy cheat sheet will tell you all about the carbs in alcohol.
The Complete Guide to Carbs in Alcohol
So it’s Friday night and you’re feeling alright. You’re ready to dance the night away with a cocktail in your hand. OR, if you are more like me, you want to have a cocktail at home with friends. But how do you know what to drink? I am about to break down the carbs in alcohol for you.
You might be asking... Can you have alcohol on a low carb diet? Is alcohol keto? You might be saying to yourself “But wait? I can’t! I’m low carb” You are NOT low carb. You are a person following a low carb lifestyle. Do not be defined by your dietary decisions. Doing so will lead to a life of restriction and feeling restricted often causes us to stray from our intended path.
If you want a drink, have a drink, but just be smart about it. Don’t go overboard and be sure to always make the best choices possible. If you put the same conscious effort into your drink choices as you do your food choices, you can enjoy that evening cocktail without derailing your weight loss, health and fitness goals.
Alcohol on a low carb ketogenic lifestyle can seem like a real no-go. I’ve read countless articles on the subject and there are strong cases made on both sides. Ultimately it boils down to a matter of personal preference. It it works for you, great. If it doesn't work for you, also great.
But my goal all throughout this book is to give you as many tools and resources as possible to help you achieve your health and weight loss goals. Sometimes figuring out exactly what works for your body is a matter of trial and error more than it is a matter of science. There is no one size fits all approach to life and there is no one size fits all approach to low carb.
As you go over this guide, please note that nutritional information can vary by brand. However, these are great general guidelines to follow.
You will also notice that not everything listed should not be considered low carb, but I wanted to give you a thorough guide in order to help you make the most informed decisions possible.
Frequently Asked Questions
Wine is a great low carb alcohol option. Below is a breakdown of the carb counts per glass for popular red and white wines. Wine is also a great option when dining out. It ensures that you know exactly what you are getting and that you aren't accidentally getting a high carb mixer or the wrong type of liquor. Interested in keto-friendly, hangover-free wines? Check out Dry Farm Wines
There are hundreds, if not thousands of different beers on the market. It's all about deciding if adding the occasional beer to your keto template works for you. Below is a list of some of the lowest carb beers out there.
You might be surprised to find out that there are actually a lot of zero carb alcohol options. Below you will find a breakdown of the carbs in different liquors per 1.5 fluid ozs.
Carbs in red wine
(Carbohydrate counts based on a 5 fluid ounce pour)
- Pinot Noir - 3.5 grams
- Merlot - 3.7 grams
- Cabernet - 3.8 grams
- Syrah - 3.8 grams
- Zinfandel - 3.8 grams
Carbs in white wine
(Carbohydrate counts based on a 5 fluid ounce pour)
- Sparkling White - 1.5 grams
- Brut Champagne - 2.5 grams
- Sauvignon Blanc - 2.8 grams
- Pinot Grigio - 3.0 grams
- Chardonnay - 3.1 grams
Carbs in sweet wine wine
(Carbohydrate counts based on a 5 fluid ounce pour)
- White Zinfandel - 5.0 grams
- Reisling - 5.7 grams
- Moscato - 8.0 grams
- Late Harvest Riesling - 12 to 18 grams
- Port Wines and Sherries - 13+ grams (for a 3 fluid ounce pour)
- Sangria - 10+ grams (for a 3 fluid ounce pour) For a low carb version, check out my Kombucha Sangria Recipe
- Wine Coolers - 20 to 50 grams (for a 12 fluid ounce bottle)
Carbs in Beer
Here is a list of some of the lowest carb beers on the market. most of these are easy to find at your local grocery store. Please note that none of these beers are gluten free. If you are living a strict gluten free lifestyle, I would steer clear. Check out brands like Omission that are crafted to remove gluten. If you have a higher carb allowance or are at a maintenance weight, cider can be a good option as well.
(Carbohydrate counts based on a 12 fluid ounce bottle)
- Bud Select 55 - 1.9 grams
- Miller 64 - 2.4 grams
- Michelob Ultra - 2.6 grams
- Bud Select - 3.1 grams
- Miller Lite - 3.2 grams
- Michelob Ultra Amber - 3.7 grams
- Coors Light - 5.0 grams
- Bud Light - 6.6 grams
Carbs in Liquor
Not all liquors are gluten free. Refer to each brand specifically to obtain product specific information.
(Carbohydrate counts based on a 1.5 fluid ounces of unflavored spirits)
- Vodka - 0 grams
- Gin - 0 grams
- Rum - 0 grams
- Dark Rum - 0 grams
- Spiced Rum - 0.5 grams
- Tequila - 0 grams
- Whiskey / Bourbon - 0 to 0.3 grams (varies by brand)
- Brandy - 0 to 3 grams (varies by brand)
Low Carb Cocktail Recipes
- Orange Creamsicle Mimosa
- Cucumber Mojito
- Keto Irish cream - Baileys Copycat
- Tart Cranberry Cooler
- Blueberry Moscow Mule
- Strawberry Basil Bourbon Smash
- Tart Cherry Lemon Drop
- Pumpkin Spice Hot Buttered Rum
- Black Beauty - Blackberry Vodka Drink
Carbs in Spiked Seltzer
- Truly Spiked and Sparkling - 2 grams
- White Claw - 4 grams
- Spiked Seltzer - 5 grams
Keto Friendly Mixers
- Plain sparkling water
- Naturally flavored sparkling water
- Zevia colas and naturally flavors sodas
- Unsweetened cranberry juice
- Sugar-free bitters
- Kombucha
- Flavored stevia drops
Mixers to Avoid
The complete list of mixers to avoid would be a really long list. Here are some of the main ones to watch for, especially when you are out for a night on the town.
- Simple syrup
- Triple Sec
- Grenadine
- Sweet and sour
- Margarita mix
- Daiquiri Mix
- Pina colada mix
- Sugar sodas
Drink Garnishes or Flavor Enhancers
- Fresh fruit slices
- Fresh herbs
- Fruit extracts
- Confectioners sweetener
Tips and Tricks
Drink in moderation. Overconsumption of alcohol often leads to poor food choices.
Don’t be afraid to ask questions. Talk to your server. Talk to the bartender. Research anything you are unsure of. Not to sound cliche, but the only stupid questions are the ones that go unasked.
Be in control of your environment. If going out for drinks leads to poor food and drink choices, plan to only indulge on nights spent at home.
Be sure to drink a lot of water while drinking alcohol. Alcohol is dehydrating, which can lead to hang overs the next day.
Don’t be afraid to say NO! I can’t stress this one enough. It can be really easy to cave to peer pressure if the people around you are less than supportive of your lifestyle. Don’t be afraid to simply say no and move on.
MJ says
I would also add to the list of mixers to watch out for is tonic water. I thought it was like club soda, but it is super high in carbs. Oops!
Vickie combs says
Is it better to have a low carb beer or a gluten free one. I’m supposed to be gluten free, but gluten does bot bother me either way, so HELP! Which one?
Leila Covrigaru says
My go to is a great gin, (Hendricks, woody Creek) soda water or seltzer and plenty of lime. Yum!
Elisabeth says
I mix Vodka and seltzer water with a squirt of crystal light zero calories (and make sure it is 0 carb) water enhancer. They are AMAZING! You can have to do pineapple mango one night and blackberry cherry the next just by buying 2 different flavors. I find it is affordable, accessible, tastes good, and is carb free. Also, if you go out, you just bring the small bottle with you and order a vodka soda! I like it more than the sugary juice drinks I had before Keto!
Mickey says
If you go out and drink have a designated driver because being low carb it doesn’t take much alcohol to get you tipsy
Kathi T. says
I use Tito's vodka and Sprite Zero or Fresca. A little lime to spruce it up
Brady Smith says
Baja Bob's Sugar free mixers are great.
Leah says
I've been following the Keto diet for over a year and a half. I love this post. Tequila and diet coke is my go to! I will say, unsweetened cranberry juice still has sugar in it so it would not be Keto.
Irene Hardin says
You might try Tequila in Crystal Light lemonade. Its my favorite margarita. I even have converted family and friends.
cindy says
That's our favorite but we add a little olive juice to cut the sweet of the Crystal Light and it gives it a little salty flavor almost like a salted rim
Sue says
Tequila and Fresca!!!