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Hey, have you heard about the ketogenic diet? It’s the high-fat, moderate-protein, low-carb eating plan that keeps bacon, cheese and dessert on the menu. Oh, and wine (in moderation, of course). Yep, it’s basically the diet of our dreams.

Wait, can I drink wine on keto?

Well, it depends. Many—but not all—wines are keto-friendly. It all comes down to how much residual sugar they contain. (After all, alcohol is made from sugar, and sugar is a carb.) Ideally, a keto wine will have zero residual sugar and less than 13.5 percent ABV (alcohol by volume).

When it comes to finding keto diet wines, your safest bet is to err on the dry side. Wines with high residual sugar content will taste sweet, while dry wines (you know, the kind that make your mouth pucker) are relatively low-carb. But even wines marketed as dry can contain up to 30 grams per liter of residual sugar, so a true zero-sugar wine is hard to come by. And since the U.S. has no labeling requirements, it’s all about looking in the right place: Wines from France, Italy and Greece are usually drier, as is anything categorized as “bone dry.”

Here, 12 wines that are keto-diet approved.

All nutrition information is approximated per 5-ounce serving and provided by the USDA

RELATED: 80 Keto Dinner Recipe Ideas to Try Tonight

Best Low-Carb White Wine Varieties

Winc

1. Sauvignon Blanc

  • Calories per serving: 119 calories
  • Net carbs per serving: 2g
Dry wines are the lowest in carbohydrates, and this refreshing white is one of the driest and crispest around (and with only approximately 2 grams of carbs per serving to boot). Classic sauv blancs will have notes of peach, pineapple and grass, which makes them ideal companions to delicate fish dishes and green veggies topped with fresh herbs.

Try it: 2020 Alma Libre Sauvignon Blanc

Buy it ($16)

Drizly

2. Champagne

  • Calories per serving: 95 calories
  • Net carbs per serving: 2g
Socializing and dieting don’t usually go together, but dry sparkling whites (like Champagne, Cava and prosecco) are exceptionally low-carb—just 2 grams per 5-ounce serving. Look for the words “Brut,” “Extra Brut” or “Brut Nature,” and you’ll be in the clear.

Try it: Veuve Clicquot Yellow Label Brut NV

Buy it (from $61)

Winc

3. Pinot Grigio

  • Calories per serving: 124 calories
  • Net carbs per serving: 3g
This zesty white varietal has about 3 grams of carbs per five-ounce glass, and we love its bright acidity and flavors of lemon-lime, melon and wet stone. It pairs well with creamy sauces (which is totally allowed on the diet, by the way), seafood and a hot summer’s day.

Try it: 2020 Prismus Pinot Grigio

Buy it ($18)

RELATED: What’s the Deal with Vintage Champagne (and Is It Worth the Splurge)?

Drizly

4. Dry Riesling

  • Calories per serving: 120 calories
  • Net carbs per serving: 1g
German Riesling has a reputation for being sweet, but most Riesling wines are actually quite dry. The key is to look for the word “Trocken” on the label, which will lead you to a crisp white with notes of lime, apricot and jasmine (and about 1 gram of carbs per serving). Another plus? This one is extremely food-friendly.

Try it: Chateau Ste. Michelle Dry Riesling

Buy it (from $10)

Winc

5. Chardonnay

  • Calories per serving: 123 calories
  • Net carbs per serving: 2g
While Chardonnay is less acidic and more creamy, it’s not technically a sweet wine. Serve it chilled with a salad, fish or cured meats to let the tasting notes of lemon, apple, butterscotch and honeysuckle really shine. As far as carb content, we’re talking approximately 2 grams per serving. (Just make sure it’s not a high-alcohol Chard.)

Try it: 2020 Pacificana Chardonnay

Buy it ($15)


Best Low-Carb Red Wine Varieties

Winc

6. Merlot

  • Calories per serving: 122 calories
  • Net carbs per serving: 2.5g
Looking for something to pair with that grass-fed steak dinner? An elegant merlot with its notes of red fruit and medium body is an excellent choice…and has approximately 2.5 grams of carbs per serving. Impress dining companions by ooh-ing and ahh-ing over the wine’s soft-as-silk tannins (while inwardly feeling smug about sticking to your diet).

Try it: 2020 Tempo Vero Merlot

Buy it ($15)

Winc

7. Pinot Noir

  • Calories per serving: 120 calories
  • Net carbs per serving: 2.3g
Not sure whether to serve red or white? Try a pinot noir—its lightness will complement fish and salads, yet it’s complex enough to stand up to richer ingredients like mushrooms and duck. Tasting notes of berries, violet and cedar make this one a winner—for you and your diet (about 2.3 grams of carbs per serving).

Try it: 2020 Folly of the Beast Pinot Noir

Buy it ($19)

The Wonderful Wine Co.

8. Syrah

  • Calories per serving: 124 calories
  • Net carbs per serving: 3.8g
This wine’s red fruit notes of plum, fig and black cherry might taste slightly sweet, but don’t fret: It’s surprisingly low carb at just about 3.8 grams per serving. Since it has plenty of mineral notes to balance out the fruit, it pairs with everything from vegetables to grilled meats.

Try it: 2019 Wonderful Wine Co. Syrah

Buy it ($19)

Winc

9. Cabernet Sauvignon

  • Calories per serving: 122 calories
  • Net carbs per serving: 2.6g
Pair this full-bodied red with a burger (bunless, of course) or a cheese plate. It has tasting notes of allspice, bell pepper, black currant and dark cherry, plus lots of rich tannins that coat your tongue. Cab sauvs are on the dry side, clocking in at about 2.6 grams of carbs per serving.

Try it: 2019 Porter & Plot Cabernet Sauvignon

Buy it ($32)

Drizly

10. Chianti

  • Calories per serving: 125 calories
  • Net carbs per serving: 2.6g
This Italian red is spicy and fruity, with notes of black cherry, strawberry and green pepper. It’s also a keto win at approximately 2.6 grams of carbs per serving. What to pair it with? We suggest a tomato-based pasta sauce (served on spaghetti squash, natch).

Try it: Ruffino Riserva Ducale Chianti Classico

Buy it (from $27)

Winc

11. Gamay

  • Calories per serving: 117 calories
  • Net carbs per serving: 3.5g
A fruit-forward, low-tannin French red, this wine has tasting notes of black cherry, butterscotch, cranberry and raspberry. Gamay is a lighter-bodied wine, and it usually has a lower alcohol content than other red varietals, making it an ideal bottle to seek out if you’re following a keto diet. (Psst: Try pairing it with a cauliflower crust pizza.)

Try it: 2020 L’Atelier du Sud Gamay

Buy it ($16)

Winc

12. Rosé (1.5g net carbs)

  • Calories per serving: 120 calories
  • Net carbs per serving: 1.5g
Rosé all day? Yes way, especially if you’re on a keto kick. The crisp, refreshing quality of this wine is thanks to its dry flavor profile and low alcohol content, and that also translates to fewer carbs. This one has notes of melon, peach, rose and citrus, and pairs with everything from shellfish to salads. Keep in mind though, that not all rosés are bone dry, and sweeter bottles will have more carbs per serving.

Try it: 2020 Summer Water Rosé

Buy it ($20)


Wine Varieties to Avoid

Since alcohol equates to carbs, wines with a higher ABV will be naturally high in carbs. Look out for varieties such as zinfandel, grenache and Amarone, which all fall into the extra-boozy category.

Remember how we said European wines generally fall on the dry side? The opposite is often true of American wines (think big California reds). While this isn’t always the case, it’s one way to weed out higher carb contents.

Other wines that won’t make the keto cut? Anything super sweet or in the dessert category. (That includes moscato, Asti Spumante, Port, Sauternes, sherry and the like.) These wines also have a high alcohol content (above 14 percent ABV) and often contain added sugar, so unfortunately, they’re not keto-approved. Stick to dry wines and you should be A-OK.

RELATED: Thinking of Going Keto? Don’t Start Without Reading These Tips

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