
Free Printable: Low Carb & Keto Food List
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Are you wondering about alcohol on a keto diet? Whether it will stop ketosis or affect your progress? If keto friendly alcohol exists? What low carb keto cocktails, beer, and wine work best for this lifestyle? You’ve come to the right spot. I’m sharing this complete guide to answer all of these questions and more. I’ll dive into how your body processes alcohol while in ketosis, what your options are for keto low carb alcoholic drinks, and the right keto alcohol you should choose.
There are many times when you’re looking for keto drinks besides water. Maybe it’s a celebration, maybe it’s a work happy hour, or maybe you just want to enjoy some keto cocktails! Whatever your reason, drinking alcohol on keto is just fine — so long as you know what to drink and you keep it in moderation.
In this guide you’ll find ideas for keto friendly alcohol drinks (of course!), but also more about how alcohol can affect you if you’re following a ketogenic diet, the best low carb alcohol to enjoy, what to look for in low carb mixed drinks, and the counts of carbs in beer (various varieties!).
If you’re just getting started, check the guide for how to start a keto diet and the keto food list, so that you understand how it works overall. You may also want to read about keto flu symptoms and remedies, to make sure you avoid or remedy that before trying to add alcohol.

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GET IT HERECan You Drink Alcohol On Keto?
Yes, you can drink alcohol on keto. But, you need to choose the right low carb alcoholic drinks and enjoy them in moderation.
Can Alcohol Throw You Out Of Ketosis?
No, alcohol itself will not kick you out of ketosis. (Alcohol is not sugar and does not spike blood sugar or insulin, which is what kicks you out of ketosis.) However, alcohol de-prioritizes utilization of fat to make ketones.
Here is the difference in metabolism on “normal keto” versus when you drink alcoholic beverages on keto:
- When you follow a keto diet, your body burns fat (from your food and your body) for fuel and produces ketones.
- When you drink alcohol on keto, your body sees the alcohol as poison and its first priority is to get rid of it (by metabolizing it). So, your body stops breaking down both sugar and fat in order to break down the alcohol instead. That means that any excess sugar or fat is more prone to get stored, in the form of glycogen in the liver (for any trace amounts of sugar) and primarily body fat.
Why Does Keto Lower Alcohol Tolerance?
To understand why you get drunk faster on keto, you need to understand how your liver works (to some extent). Your liver has many functions, but the ones important for the keto and alcohol consumption include:
- Storage of extra glucose (in the form of glycogen) and its release when necessary
- Blood detoxification and purification, including the processing of alcohol
When you eat a diet high in carbohydrates, the liver stores plenty of glycogen. The storage and release of glycogen in the liver slows down alcohol metabolism. This is one of the reasons that eating carbs can help you feel less drunk.
BOTTOM LINE: When you are in ketosis, the liver stores very little glycogen, and this causes alcohol to be metabolized a lot faster. Therefore, the alcohol will enter your bloodstream more quickly and your alcohol tolerance will be lower.
What Alcohol Can You Drink On Keto?
So, what drinks are ok on keto? There are a few different categories of low carb alcoholic drinks and keto friendly alcohol drinks:
- Hard Liquor – Vodka, rum, tequila, gin, brandy, whiskey, etc. Most of these have zero carbs, which is great, but you need to be careful with what you mix them with.
- Dry Wine – Dry red wine, dry white wine, dry rose wine, dry sparkling wine, etc.
- Light Beer – Most light beers are fine, but you can look up the carb counts of your favorite brands.
- Light Seltzers – These are basically spiked flavored seltzer water, with no sugar added.
What Alcohol To Avoid On Keto?
Keto alcohol to avoid includes mixed drinks, anything with soda, tonic water, or juice, sweet wines, liqueurs, hard ciders, wine coolers, and sangrias. Basically, the goal is to avoid sugar. Below you’ll find more details on each of these NOT keto friendly alcohol drinks.
- Most mixed drinks – Anything with simple syrup, agave, margarita mix, sweet & sour mix, vermouth, bitters, ginger beer, etc. Most mixed drinks will fall into this category.
- Drinks with soda, tonic water, or juice – Including regular cola or lemon-lime soda, tonic water, ginger ale, orange juice, cranberry juice, etc.
- Sweet wines – Such as riesling, moscato, port, sherry, dessert wines, etc.
- Liqueurs – Including triple sec, amaretto, cointreau, kahlua, and others. These are loaded with sugar and typically made with some kind of syrup.
- Hard ciders or wine coolers – These are essentially spiked fruit juice.
- Sangrias – The wine in them is usually fine, but the added fruit, sugar, and/or juice is not.

TIP: If you want to make a keto drink with simple syrup, you need a sugar-free version!
Instead of regular syrup with sugar, use this keto simple syrup recipe, OR get my premade Wholesome Yum Keto Simple Syrup here. The premade version is thicker like real simple syrup and works the same way in any drink!
Guide To Keto Alcohol & Low Carb Alcoholic DrinksPin It For Later!
Calories & Carb Counts In Low Carb Drinks
The table below shows the carb counts in the best drinks for keto, including hard liquor and seltzers. Charts for beer and wine are further below.
Type | Drink | Serving Size | Net Carbs | Calories |
---|---|---|---|---|
Hard liquor | Vodka | 1.5 fl oz | 0g | 97 |
Hard liquor | Rum (unflavored) | 1.5 fl oz | 0g | 97 |
Hard liquor | Tequila | 1.5 fl oz | 0g | 97 |
Hard liquor | Gin | 1.5 fl oz | 0g | 110 |
Hard liquor | Brandy & cognac | 1.5 fl oz | 0g – 3g | 96 |
Hard liquor | Whiskey | 1.5 fl oz | 0g | 105 |
Spiked seltzer | Spiked seltzer | 12 fl oz | 2g – 5g | 100-140 |
Is Wine Ok On Keto?
Yes, you can drink wine on keto in moderation. Choose dry wines over sweet.
I personally love natural Dry Farm Wines. They have no sugar and low carbs (less than 1 gram per liter!), low sulfites, no artificial additives, and must pass incredibly strict standards for taste. If you want to try them out, they’re offering my readers (YOU!) a bottle of wine for a penny here.
Refer to the table below for wine carb counts based on type.
Type | Drink | Serving Size | Net Carbs | Calories |
---|---|---|---|---|
Red wine | Cabernet sauvignon | 5 fl oz | 3.8g | 123 |
Red wine | Malbec | 5 fl oz | 4g | 122 |
Red wine | Merlot | 5 fl oz | 3.7g | 123 |
Red wine | Pinot noir | 5 fl oz | 3.4g | 122 |
Red wine | Syrah | 5 fl oz | 3.8g | 123 |
Red wine | Zinfandel | 5 fl oz | 4g | 130 |
White wine | Chardonnay | 5 fl oz | 3.4g | 122 |
White wine | Pinot grigio (pinot gris) | 5 fl oz | 3g | 123 |
White wine | Riesling | 5 fl oz | 5.5g | 120 |
White wine | Sauvignon blanc | 5 fl oz | 3g | 120 |
Sparkling wine | Cava | 5 fl oz | 2.5g | 128 |
Sparkling wine | Champagne | 5 fl oz | 4g | 125 |
Sparkling wine | Dry sparkling wine | 5 fl oz | 4g | 125 |
Can I Drink Beer On Keto?
Yes, you can drink light beer on keto in moderation. There are carbs in beer, but as you can see in the list below, they range from about 2 grams to 7 grams, so choose carefully. The chart below shows some common low carb beer options, perfect for keto.
Beer Brand | Serving Size | Net Carbs | Calories |
---|---|---|---|
Amstel Light | 12 fl oz | 5g | 95 |
Beck’s Premier Light | 12 fl oz | 3.2g | 64 |
Budweiser Select 55 | 12 fl oz | 1.9g | 55 |
Budweiser Select | 12 fl oz | 3.1g | 99 |
Bud Light | 12 fl oz | 6.6g | 110 |
Coors Light | 12 fl oz | 5g | 102 |
Corona Light | 12 fl oz | 4.8g | 99 |
Heineken Light | 12 fl oz | 6.8g | 90 |
Michelob Ultra | 12 fl oz | 2.6g | 95 |
Miller 64 | 12 fl oz | 2.4g | 64 |
Miller Chill | 12 fl oz | 6.5g | 110 |
Miller Lite | 12 fl oz | 3.2g | 96 |

Formula For The Lowest Carb Cocktail
The lowest carb cocktail is one that does not have any sugar added. There are several options, but the formula for all keto cocktails is the same. If you are looking for keto friendly cocktails to order at a bar, your best bet is to ask for the following…
Choose a hard liquor:
- Vodka
- Rum
- Tequila
- Gin
- Brandy
- Whiskey
Add a sugar-free mixer:
- Soda water – Also called seltzer water, sparkling water, or club soda.
- Unsweetened iced tea – Flavors are fine too, as long as they are unsweetened.
- Lemon or lime juice – Specify “no sugar or simple syrup” to make it clear that you only want the citrus juice. Typically you’ll also want to add some water (still or sparkling) to dilute the sour citrus.
- Diet soda – These will not kick you out of ketosis, but typically use artificial sweeteners. Use in moderation.
- Sugar-free energy drinks – Same warning as diet soda above.

How To Make Keto CocktailsPin It For Later!
You can also make your own keto friendly alcohol drinks at home. I’ll share some low carb cocktails for you to make below.
But first, I want to cover the not-so-fun part: why we shouldn’t go crazy with the alcohol on a keto diet…
Reasons To Limit Alcohol On Keto
There are many reasons to limit alcohol on keto, and if you’ve ever had a few too many drinks, you probably are familiar with the reasons:
Alcohol reduces self-control.
Alcohol actually changes your brain chemistry, which can impact your mood, your behavior, your memory, and more. Higher levels of norepinephrine can result in an increase in impulsivity, which can lead us to make decisions we wouldn’t normally make. Such as eating things you normally wouldn’t.
Alcohol can stall weight loss even if you stay in ketosis.
Let me explain how a few low carb vodka drinks can stall weight loss. In a nutshell, your body will prioritize getting rid of the alcohol before it burns any sugar or fat (from your food or your body). This means both sugar and fat are more likely to get stored as body fat when you drink alcohol. For more detail, see the “Can Alcohol Throw You Out Of Ketosis?” section above.
Alcohol has a lot of calories.
Alcohol has 7 calories per gram (compared to 9 calories per gram of fat, 4 calories per gram of protein, and 4 calories per gram of carbs), which is relatively high. While calories may not be our #1 focus on the keto diet, they do still count! And calories from alcohol are not providing any sort of nutrition, so there is no benefit from these calories.
Alcohol can increase hunger or cravings.
Urban dictionary defines this as “drunchies” aka drunk munchies, but there is actually some science behind it. Essentially, your brain goes into starvation mode because certain neurons that deal with hunger are activated when you are intoxicated. In addition to alcohol reducing self-control, alcohol make it difficult to stick on your diet.
Alcohol on keto may amplify hangovers.
As mentioned above, alcoholic drinks on keto are metabolized much faster and can lead you to feeling drunk quicker. If you don’t keep your keto drinks to a moderate level, you’ll feel even worse the next day.
Alcohol can dehydrate you.
Alcohol causes your body to release more fluid, leaving you dehydrated, which will leave you feeling terrible. Re-hydrate with water if you’re drinking alcohol on keto.
So, How Can You Still Have Keto Alcohol?
Despite the warnings above, you can still enjoy alcohol on a low carb diet. As cliche as it sounds, the key is to do drink responsibly. 🙂
Here is how to drink alcohol on keto:
- Drink in moderation. There’s no reason to miss out on an occasional drink when you are out, but limit it to one or two. This will not only keep carbs and calories in check, it will also decrease the chance of stalling weight loss or a hangover the next day.
- Drink plenty of water. Aim for a glass of water for every drink you have, and an extra one before bed. This will reduce dehydration and you’ll be less likely to get a hangover.
- Choose low carb drink options. I covered low carb alcohol choices at a bar above, but if you miss classic sugar-laden mixed drinks, check out the list below for low carb drink recipes to make at home.
12 Low Carb Keto Cocktail Recipes
Now that you know everything you need to know about keto alcohol, I’m excited to share some low carb alcoholic drinks that you can make at home!
These keto friendly, low carb alcoholic drink recipes are all naturally low in sugars and super easy to make:
- Keto Skinny Margarita – This 5 ingredient skinny margarita is low carb, easy to make and naturally sweetened.
- Skinny Pina Colada – Loaded with tropical flavor, and sugar free too.
- Keto Mudslide – You won’t believe that this dessert drink is keto-friendly!
- Skinny Raspberry Lime Rickey – This beautiful cocktail has just 16 calories and 4 grams of carbs per serving.
- Low Carb Strawberry Daiquiri – Refreshing, light, and sweet.
- Low Carb Raspberry Sangria – No need for extra sugars or juice in this low carb sangria recipe.
- Tequila Lemonade – Best enjoyed outside on a hot day. It’s
- Low Carb Margarita Sorbet – The perfect summer dessert for a Mexican meal.
- Copycat Bailey’s Irish Cream – You’ll want to pour this decadent drink in just about everything.
- Barbados Rum Punch – This one will have you feeling like you’re on the beach.
- Tequila Sunset – This infused tequila gives great flavor to this drink, and looks pretty, too!
- Wild Berry Mimosa – Perfect for parties, this bright drink is super festive.
- Skinny Mojito – This is currently my favorite keto alcoholic drink recipe! My husband actually came up with it by modifying a mojito at a restaurant and asking them to leave out the simple syrup. You can order it at virtually any bar (just ask for a mojito with no simple syrup or sweetener of any kind), but it’s easy to make at home as well. Find the skinny mojito recipe on the recipe card below!
Conclusion: Low Carb Alcoholic Drinks On Keto
So there you have it: The Ultimate Guide to Keto Cocktails! As you’ve learned, there are many keto friendly alcohol drinks out there, and there’s no reason you can’t enjoy some low carb cocktails, beer, and wine in moderation while watching your carb intake. Cheers to that!
Skinny Mojito Recipe

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Meet Wholesome Yum Zero Sugar Simple Syrup - it's sugar-free & naturally sweetened with Besti (a blend of monk fruit and allulose). NO aftertaste & 0 net carbs!
GET IT HERESugar-Free Skinny Mojito: The Best Keto Cocktail
This sugar-free low carb skinny mojito recipe has just 3 grams carbs and is incredibly refreshing.
Recipe Video
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Ingredients
Tap underlined ingredients to see where to get them. Please turn Safari reader mode OFF to view ingredients.
Instructions
Tap on the times in the instructions below to start a kitchen timer while you cook.
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Divide the lime juice and mint leaves among 2 glasses. Mash the mint leaves using a muddler or spoon.
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Fill the glasses almost to the top with ice.
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Add 1.5 fl oz (44 mL) tequila or rum to each glass. Fill the glasses to the top with carbonated water. Use a straw or muddler to stir.
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If you want a sweet skinny mojito, add Wholesome Yum Sugar-Free Simple Syrup to taste.
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Serve with a lime wedge or slice, and additional mint for garnish, if desired.
Last Step: Leave A Rating!
Share your recipe picture by tagging @wholesomeyum and hashtag it #wholesomeyum on Instagram, or in our free low carb support group, too – I’d love to see it!
Recipe Notes
Serving size: 1 glass, or 1/2 the recipe
Nutrition facts are provided as a courtesy. Have questions about calculations or why you got a different result? Please see our nutrition policy.
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20 Comments
Mike
0For health reasons, I only drink non-alcoholic beer and love it. Is that close to zero carbs and sugar?
Wholesome Yum M
0Hi Mike, Sorry, but unless you find a brand that is specifically low carb, non-alcoholic beer will likely have just as many carbs and sugars as traditional beer.
Jeff
0Great article, Maya. So much helpful advice!
Melina Kowalski
0Can I use lime flavored sparkling water instead of the limes? Or do you think the limes give more flavor?
Wholesome Yum M
0Hi Melinda, Either will work fine, it’s your preference. Fresh limes give a tartness that you can’t get from sparkling water.
Katharine Davies
0This is great news! One question I have is if you do go out one night and have a few low carb cocktails and too much fun. What is best morning after breakfast to help reduce ill effects on the keto diet and get you back on track quick?!
Thank you!!!
Wholesome Yum M
0Hi Katharine, Consume plenty of protein, fat, and this Keto Electrolyte Drink.
Patrick Clews
0I have been on a keto diet and also off alcohol completely since new year 2020. I would just like to share my beer substitute drink, Marmite and soda, which I believe is keto friendly. I dissolve 1 tsp of Marmite in a little boiling water and mix with ice cold soda water (1 small bottle). It tastes remarkably like beer and the fizz is quite refreshing. Great with some selected nuts (pecans, macadamias, almonds). I am planning to go back on alcohol at the end of June and will try this mixed with a shot of whisky or vodka. Sorry any Aussies out there but imo Marmite works and tastes better than Vegemite which is a little waxy and doesn’t dissolve so easily.
BJ
0OUTSTANDING information! Very well put together article, great job!!
Andrea
0Hi!
I love your recipes, tips, and well….the whole site! You have a wealth of information and have helped me immensely while following a keto lifestyle.
So, I saw sugar free mixers at “Be Mixed” and also a sugar free simple syrup at “Swoon”. Have you tried either of them, and if so, what did you think? I’m hoping to try them soon.
Thanks in advance!
Wholesome Yum A
0Hi Andrea, thanks for reading! I haven’t tried those, but I’ll definitely be on the lookout.
Wendy
0Wow just spent ages reading all your information and enjoyed every bit of it and very informative .
Thank you very much
Mark Eulberg
0I have been making a low carb mojito for years. Hemingway’s favorite drink. I saw it being made with sugar and told the bartender to muddle the mint & lime wedges with Splenda he had for ice tea. U can also add berries of any kind to this. Pop them in a blender or bullet with a little water first. Add the additional carb count 4 berries used.
Liz
0I’m not on a keto diet, but I do need to watch my sugar/carb intake due to blood sugar spikes. Thanks for this marvelous guide–and the wonderful mojito recipe!!
Wilhelmina
0This is so helpful, thanks for all the great info!
Maayke
0Thank you for sharing this!
Jacqueline Debono
0This post is so informative! I’m not on a keto diet but I found the info about how the liver works and the carbs and calories in alcoholic drinks really interesting!
Milica Vladova
0Finally – some cocktail recipes for us keto lovers! Thanks!
Adrianne
0The Lime Rickey sounds right up my alley, thanks for sharing!! This is so informative and I love how detailed the post is. Can’t wait to drink healthier from now on.
Beth
0This post is packed full of information! Great job!