Odds are you’ve heard of the ketogenic diet, but in case you haven’t, it’s a high-fat, moderate-protein, low-carb eating plan that quickly burns fat while keeping bacon, cheese and dessert on the menu. (Really.) And if you’re accustomed to washing down your dessert with a glass of vino, you’re in luck: There are *tons* of keto wines out there to treat yourself to.
wine
15 Keto Wines to Sip on a Low-Carb Diet
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Wait, Can I Drink Wine on Keto?
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).
How Many Glasses of Wine Can I Drink on Keto?
On average, a five-ounce serving of red or white wine clocks in at about 4 grams of carbs. To maintain ketosis, dieters should keep their carb intake between 20 and 50 grams per day, according to the Harvard T.H. Chan School of Public Health. So, as long as you don't go over your daily amount, figure you can have one to two glasses per day without breaking your diet.
Just know that even though drinking wine on keto won't knock you out of ketosis, it will slow the ketosis process down, and could result in worse hangovers than you're used to.
What Wine Is Keto-Friendly?
There are plenty of varietals out there that you can enjoy while on keto. As long as it’s low in residual sugar (or you stick to one glass of moderately sweet wine without eating too many excess carbs earlier in the day), you can fit it into your meal plan without breaking ketosis.
When it comes to finding keto-friendly wines, your safest bet is to err on the dry side. Generally speaking, wines with high residual sugar will taste sweet, while dry, crisp, acidic wines are relatively low-carb. But even wines marketed as dry can contain up to 30 grams of residual sugar per liter, 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” or “brut.”
Read on for 15 keto wines we love.
All nutrition information is approximated per 5-ounce serving and provided by Edamam.
The Best Keto Wines at a Glance
- Sauvignon Blanc: FogBreak 2020 Sauvignon Blanc
- Champagne: Veuve Clicquot Yellow Label Brut Champagne
- Pinot Grigio: Tulares Valley 2020 Pinot Grigio
- Dry Riesling: Chateau Ste. Michelle Dry Riesling
- Catarratto: Caduto dalle Nuvole 2020 Catarratto
- Chardonnay: 2020 Pacificana Chardonnay
- Merlot: Josh Cellars Merlot
- Pinot Noir: Fresh Vine Pinot Noir
- Syrah: Avaline Syrah
- Cabernet Sauvignon: 2019 Porter & Plot Cabernet Sauvignon
- Chianti: Ruffino Chianti Riserva Ducale Tan
- Gamay: 2020 L'Atelier du Sud Gamay
- Tempranillo: Musa Noctuaria 2020 Tempranillo
- Orange Wine: Tinto Amorio Monje Orange Wine
- Rosé: Wyethia Flame 2021 Rosé of Dolcetto
The Best Low-Carb White Wine Varieties
Best for Salads
- Average calories per serving: 115 calories
- Average carbs per serving: 3 grams
Dry wines are the lowest in carbohydrates, and this refreshing white is one of the driest and crispest around. Classic sauv blancs will have notes of peach, pineapple and grass, making them ideal companions for delicate fish dishes, roasted veggies, creamy pastas and salty snacks.
Best for Socializing
2. Champagne
- Average calories per serving: 116 calories
- Average carbs per serving: 4 grams
Socializing and dieting don’t usually go together, but dry sparkling whites (like Champagne, cava and prosecco) are exceptionally low-carb. Look for the words “brut,” “extra brut” or “brut nature” to ensure it’s dry, and you’ll be in the clear.
Best for Creamy Pastas
3. Pinot Grigio
- Average calories per serving: 118 calories
- Average carbs per serving: 3 grams
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 keto diet, by the way) and seafood on a hot summer’s day.
Best for Spicy Foods
4. Dry Riesling
- Average calories per serving: 113 calories
- Average carbs per serving: 5 grams
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. Another plus? This variety is extremely food-friendly.
Best for Charcuterie
5. Catarratto
- Average calories per serving: 116 calories
- Average carbs per serving: 4 grams
One of our favorite perks about the keto diet? Cheese is welcomed with open arms mouths. And there's nothing better to wash down your favorite Brie (or cheddar) with than this vibrant, fruit-forward wine. Lively and acidic, catarratto offers notes of candied fruit, honey and red apple, so if sweet wines are usually your thing, this one is sure to satisfy your craving without spoiling your diet.
Best for Chicken
6. Chardonnay
- Average calories per serving: 119 calories
- Average carbs per serving: 3 grams
While chardonnay is creamier and less acidic than some other white wines, it isn’t a sweet wine. Serve it chilled with a salad, fish, poultry or cured meats to let the tasting notes of lemon, apple, butterscotch and honeysuckle really shine. As far as carb content, we’re talking 2 to 3 grams per glass—just make sure it’s not too high in alcohol.
The Best Low-Carb Red Wine Varieties
Best for Steak
7. Merlot
- Average calories per serving: 117 calories
- Average carbs per serving: 4 grams
Looking for something to pair with that grass-fed steak dinner? An elegant merlot with medium body and notes of red fruit is an excellent choice. Impress your dining companions, who will be ooh-ing and ahh-ing over the wine’s soft-as-silk tannins (while inwardly feeling smug about sticking to your diet).
Best for Lamb and Pork
8. Pinot Noir
- Average calories per serving: 116 calories
- Average carbs per serving: 3 grams
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 proteins and ingredients like mushrooms, pork and duck, too. It tends to have notes of blackberries, plums and raspberries, along with hints of fresh flowers and baking spices.
Best for Barbecue
9. Syrah
- Average calories per serving: 118 calories
- Average carbs per serving: 4 grams
This wine’s red fruit notes of plum, fig and black cherry might taste slightly sweet, but don’t fret: Syrah (or shiraz, if it’s from Australia) is surprisingly low carb across the board. Since it has plenty of mineral notes and a slight spice to balance out the fruitiness, it pairs with everything from vegetables to grilled meats.
Best for Chocolate
- Average calories per serving: 118 calories
- Average carbs per serving: 4 grams
This red variety is typically on the dry side, often boasting tasting notes of allspice, anise, black currant and dark cherry, plus lots of rich tannins to coat your tongue. Its fruity qualities are just right for rounding out the woody, earthy notes. Pair this full-bodied red with a burger (bunless, of course), grilled or cured meats, cheeses and, most importantly, chocolate.
Best for Tomato Sauce
11. Chianti
- Average calories per serving: 120 calories
- Average carbs per serving: 4 grams
This Italian red is spicy and fruity with notes of black cherry, strawberry and green pepper. It’s also a keto win, since it's consistently low in carbs. Wondering what to pair it with? We suggest a tomato-based pasta sauce (served over spaghetti squash or zoodles for keto dieters, obvi).
Best for Red Wine Newbies
12. Gamay
- Average calories per serving: 110 calories
- Average carbs per serving: 3 grams
A fruit-forward, low-tannin French red, this wine often has tasting notes of black cherry, butterscotch, cranberry and raspberry. Gamay is a lighter-bodied vino, usually with a lower alcohol content than other red varietals. So, it's an ideal bottle to seek out if you’re following a keto diet (or tend to find red wines too bold for your palate). Try pairing it with a cauliflower crust pizza.
For Red Wine Lovers
13. Tempranillo
- Average calories per serving: 120 calories
- Average carbs per serving: 4 grams
If you love red wine's intense, drying nature, you should have tempranillo in your bar cart at all times. Along with flavors of cherry, dried fig and dark fruit come an array of earthy, smoky notes. (Think: tobacco, leather, dry leaves and spices.) It pairs well with...um, just about anything. But it's especially tasty served alongside tomato-based sauces, smoked meats, hot peppers and corn dishes like polenta.
The Best Low-Carb Orange and Rosé Wine Varieties
Most Unexpected
14. Orange Wine
- Average calories per serving: 118 calories
- Average carbs per serving: 4 grams
Not only is orange wine stunning to look at and woefully underrated, but it's also the perfect in-between if you're serving both white and red wine lovers. (After all, it's made with white wine grapes that still have their skins, which is the same way red wines are made.) It's fuller bodied and more tannic than most whites, offering citrusy bitterness and notes of stone fruit and dried flowers in every sip. Pair it with aged cheese, spicy seafood boils, Korean barbecue, curries and fried chicken.
Best for Seafood
15. Rosé
- Average calories per serving: 116 calories
- Average carbs per serving: 4 grams
Rosé all day? You bet—especially if you’re on a keto kick. The crisp, refreshing quality of this wine comes courtesy of its dry flavor profile and low alcohol content, which translates to fewer carbs. Many are acidic and fruity with notes of melon, peach, rose and citrus, and they pair with everything from shellfish to raw veggies. Keep in mind that not all rosés are dry, and sweeter bottles will contain more carbs per serving.
Wine Varieties to Avoid
Since alcohol equates to carbs, wines with a higher ABV will naturally be higher in carbs. Look out for varieties such as zinfandel, grenache and amarone, which all fall into the extra-boozy category.
Remember when we said European wines generally fall on the dry side? The opposite is often true of American wines (i.e., big California reds). While this isn’t always the case, it’s one way to weed out higher carb contents quickly.
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 higher alcohol content (above 14 percent ABV) and often contain added sugar, so unfortunately, they’re not keto-approved.
Taryn Pire is PureWow’s associate food editor. A former bartender and barista, she’s been writing about all things delicious since 2016, developing recipes, reviewing restaurants and investigating food trends at Food52, New Jersey Family Magazine and Taste Talks. When she isn’t testing TikTok’s latest viral recipe, she’s having popcorn for dinner and posting about it on Instagram @cookingwithpire.
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