Is Wine Keto Friendly?

Hello Keto & Wine Fans,

So the big question o the day, Is Wine Keto friendly? Millions of wine fans who are on the keto diet will be hoping there is enough room in their diet for a cheeky glass or two. Take a look at our article to get the complete story.

At the end of the article, you can find a wine-infused keto recipe, which will delight your tastebuds. Also, a quick advert for our new Keto Calculator, which can be found HERE, could help you plan your daily Keto Macros.

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Is Wine Keto Friendly?

Wine has long been a staple in many cultures and cuisines, enjoyed for its taste and aroma, and often paired with various foods. However, with the rise of low-carb diets, many people are questioning whether wine can be part of a ketogenic lifestyle. The ketogenic diet, or keto for short, is a high-fat, moderate-protein, and low-carbohydrate diet that has been shown to have many health benefits, such as weight loss and improved blood sugar control.

So, is wine keto-friendly? All those wine lovers out there will be praying for a positive answer, but the answer is not as straightforward as you might think. Wine is made from fermented grapes, and the carb content of wine varies depending on the type and brand. You should be aware that there is still sugar in the wine, this sugar, combined with the alcohol content, makes wine a drink that should be consumed in moderation on a ketogenic diet.

Carbohydrates and Wine

Carbs are an essential component of a balanced diet, but on a ketogenic diet, you want to limit your carb intake to 20 to 50 grams per day. The carb content of wine can range from 3 to 7 grams per serving, so it’s important to keep track of your carb intake. As we have mentioned previously red wines tend to have a lower carb content compared to white wines, which can have up to 7 grams of carbs per serving.

Alcohol and Wine

Wine contains alcohol, which can have an impact on your ketogenic diet. Alcohol can affect your blood sugar levels, which can kick you out of ketosis. In addition, alcohol can also have a dehydrating effect, which can affect your ability to retain fluids and make it difficult to stay hydrated. To minimize the impact of alcohol on your ketogenic diet, it’s best to limit your wine intake to one glass per day and to drink plenty of water.

Moderation and Balance

As with anything on a ketogenic diet, it’s important to practice moderation and balance. While wine can be enjoyed in moderation on a ketogenic diet, it’s important to be mindful of your carb and alcohol intake and to make sure that you are meeting your nutritional needs. It can be hard to remember especially when you are having fun on a night out but drinking wine in moderation, combined with a healthy and balanced diet, can help you achieve and maintain good health.

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Selecting The Right Wine For You

Ok so it is good news, with the right selection, wine can still be enjoyed on a ketogenic diet. Here are some recommendations for selecting low-carb wine options.

First, it’s important to understand that not all wines are created equal when it comes to their carb content. Generally speaking, red wines tend to have fewer carbs than white wines, making them a better choice for those following a ketogenic diet. This is because red wines are fermented with the grape skins on, which contain more natural sugar. White wines, on the other hand, are fermented without the skins, resulting in a lighter and less sweet taste.

Next, it’s important to look at the alcohol by volume (ABV) of the wine. The higher the ABV, the more carbohydrates the wine will contain. Wines with a lower ABV will contain fewer carbs and therefore, be a better option. For example, a glass of wine with an ABV of 10% will contain fewer carbs than a glass of wine with an ABV of 14%.

Another factor to consider is the type of grape used to make the wine. Some types of grapes, such as Chardonnay, are known to contain higher levels of natural sugar compared to others, such as Pinot Noir. If you’re looking for a low-carb wine option, consider selecting a wine made from a grape variety that is known to have a lower sugar content.

Lastly, it’s important to pay attention to the serving size of the wine. A standard serving size of wine is five ounces, and even a low-carb wine option can quickly add up in terms of carbs if you’re not mindful of your portion size. By limiting yourself to a five-ounce serving, you can enjoy a glass of wine without going over your daily carb limit.

“Wine can fit into a ketogenic diet, but it’s important to choose carefully and understand the carb content of your wine.” – Dr. Axe, Doctor of Natural Medicine and Clinical Nutritionist

In conclusion, wine can be enjoyed in moderation on a ketogenic diet, but it’s important to be mindful of your carb and alcohol intake. By paying attention to the type of wine you choose, and drinking in moderation, you can enjoy a glass of wine while still maintaining a ketogenic lifestyle.



  • 4 boneless, skinless chicken breasts
  • Salt and pepper to taste
  • 1 tablespoon olive oil
  • 1 medium onion, finely chopped
  • 2 garlic cloves, minced
  • 8 ounces mushrooms, sliced
  • 1 cup red wine
  • 1 cup chicken broth
  • 2 tablespoons heavy cream
  • 2 tablespoons chopped fresh parsley

Keto Metrics


  • Serves 4
  • Per serving: 5g total carbs,
  • 1g fiber,
  • 4g net carbs,
  • 42g fat,
  • 41g protein,
  • 464 calories




Chicken with Red Wine and Mushroom Sauce

Step 1

Season the chicken breasts with salt and pepper.

Step 2

In a large skillet, heat the olive oil over medium heat. Add the chicken breasts and cook until browned and cooked through, about 4-5 minutes per side

Step 3

Remove the chicken from the pan and set aside

Step 4

Add the onion, garlic, and mushrooms to the same pan. Cook until the vegetables are tender and the mushrooms are browned, about 5-7 minutes.

Step 5

Pour in the red wine and chicken broth and bring to a boil. Reduce the heat and simmer until the sauce has reduced by half, about 10 minutes

Step 6

Stir in the heavy cream and parsley. Return the chicken to the pan and spoon the sauce over the chicken

Step 7

Serve with a side of green vegetables and enjoy!



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