The Best Keto-Friendly Wine Replacements

The keto diet is becoming increasingly popular, and you may be tempted to try it. While there are certainly some benefits to this diet, does it mean you have to give up wine? Let’s see about the best keto-friendly wine replacements.

Not entirely.

While some wines are off limits on the keto diet, there are other wines that you can still enjoy in moderation. This guide will provide you with some guidelines for choosing a keto friendly wine and a comprehensive list of wines that are (and are not!) keto friendly.

What is The Keto Diet?

The keto diet is a low carb and high fat diet. The idea is that the body will shift from burning carbs and instead burn stored fat. This state is called ketosis and is ultimately what causes you to lose weight.

In addition, the keto diet still allows you to indulge in some favorite comfort foods, including steak, bacon, and cheese.

However, you’ll have to stay away from foods that are heavy in sugar and carbs.

So are wines keto friendly?

Yes and no. While some wines are generally keto friendly, others are not. Here’s why.

What Makes a Wine Keto Friendly?

Whether or not a wine is keto friendly depends largely on the amount of residual sugar content it contains. Sugar ultimately turns into carbs and therefore ruins the keto diet.


In a perfect keto world, your wine would have no residual sugar, though it’s almost impossible to achieve this. Therefore, opt for a bone dry wine with just a few (under four) grams of residual sugar.

It should also have an alcohol concentration of less than 13 percent.

Unfortunately, American wines are not required to have nutrition labels. Therefore, it can be difficult to deduce what wines are keto friendly. A solution to this problem is to purchase wines from European countries that do require nutrition labels.

Keto Friendly Wines

Now that you know some of the ground rules of a keto wine, here are a few replacement options. When in doubt, choose a low alcohol wine that is very dry. 

  • Sparkling White Wine (1.5 grams of carbs)
  • Chardonnay (3 grams of carbs)
  • Sauvignon Blanc (3 grams of carbs)
  • Pinot Noir (3.4 grams of carbs)
  • Merlot (3.7 grams of carbs)

Wines to Avoid on Keto

Unfortunately, here are some wines that you should avoid on the keto diet. Consider swapping them out with one of the wines above and you’ll still be able to enjoy a glass.

  • Port Wines 
  • Zinfandel
  • Amarone 
  • Grenache
  • Essentially any dessert wine

Keto Friendly Wine Pairing Appetizers

A lot of appetizers that pair with wines are also going to break the keto diet. Therefore, here are a few replacement ideas. Consider trading:

  • Crackers for almonds
  • American cheese for blue or cheddar cheese
  • High carb crackers with these low carb keto crackers
  • Fried appetizers for baked appetizers
  • Pigs in a blanket for grass fed sausage
  • Processed meat for grass fed meat
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Final Thoughts

The keto diet is popular in part because it allows you to continue eating many of your favorite foods. Therefore, make it as enjoyable as possible and take this time to explore some new healthier wines. The more you make an effort to enjoy new foods, the more likely you will stick with the diet and lose weight.

About the Author

Jon Notarius is the Vice President of Premier Gourmet Corp. which operates the store’s online business via WineDeals.com.


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