Keto drinks – the best and the worst

What do you drink on a keto diet? What are the best options, and the most common mistakes?

The quick answer: Water is perfect and zero carb, as is coffee and tea (without sugar, of course). The occasional glass of wine is fine too.

Check out this visual guide for more good options, and what to definitely avoid:

 
Low-carb drinks

The numbers represent grams of net carbs per normal serving size (like what you get if you order one in a restaurant).1 The green numbers represent decent options on keto. Keep reading for more details below.

Add a sugar cube to your coffee or tea and you add 4 grams of carbs (not good).

 

Size mattersSize does matter

While sugary soda is always a bad idea on a keto diet, size matters. A large soft drink contains truly astonishing amounts of sugar.

A small soft drink will keep you out of ketosis for a day, the large ones for more like a week…

 

Low-Carb Diet DrinksDiet soft drinks – are artificial sweeteners OK or not?

Diet soft drinks come without carbs or calories. Instead, they contain artificial sweeteners like aspartame, sucralose, acesulfame K or stevia.

Many people believe diet drinks are safe, as they are free from calories. However, it’s not that simple, and these non-caloric sweeteners come with their own set of problems.

To start with, these sweeteners maintain sugar cravings, a disaster if you’re addicted to sweet foods. They make it harder to appreciate the natural sweetness of real food. Also, studies show that switching from diet soda to water results in weight loss, perhaps as some diet drinks can increase insulin levels (thus increasing fat storage).2

In short, diet drinks are probably less bad than regular sugary soda. But if you can wean yourself off the sweet drinks completely and enjoy water, that’s by far the best option. Learn more

 

Keto alcoholKeto alcoholic drinks

What are the best keto alcoholic drinks? Beer, wine or something else?

Here’s the short answer: Wine is good, beer is usually not. However, there’s something else with no carbs at all…

Full keto alcohol guide

Keto drinks recipes

We have lots of recipes for great keto drinks, like keto hot chocolate or Bulletproof coffee. Here are some of our most popular recipes right now:

All keto beverages

 

 

Detailed carb-count list for keto drinks

Below is a detailed list of the number of grams of carbs in drinks.

Water 0
Water with lemon 0
Tea 0 (every sugar cube adds 4 grams)
Coffee 0 (adding milk adds about 1-3 grams of carbs)
Diet soft drink 0 (artificial sweeteners have other problems though)
Wine 2 (5 oz – 14 cl)
Coconut water 9 (1 cup – 24 cl)
Vegetable juice 11 (1 cup – 24 cl). The amount of carbs can vary, adding fruit juice adds more carbs.
Milk 11 (1 cup – 24 cl)
Soy milk 12 (1 cup – 24 cl)
Beer 13 (12 oz – 35 cl). The amount varies (keto beer guide).
Caffè latte 15 (12 oz – 35 cl)
Kombucha tea 10 (12 oz – 35 cl). This is the average of commercial teas. Homemade Kombucha tea varies with the time it has fermented, and can end up somewhat lower in carbs.
Orange juice 26 (1 cup – 24 cl)
Energy drink 28 (8.4 oz – 25 cl)
Vitamin water 32 (12 oz – 35 cl)
Ice tea 32 (12 oz – 35 cl)
Soft drink 39 (12 oz – 35 cl)
Smoothie 36 (12 oz – 35 cl). Varies depending on contents (low-carb smoothie recipes).
Frappuccino 50 (12 oz – 35 cl). Watch out for all sweet coffee drinks.
Milkshake 60 (10 oz – 30 cl)

 
 

Similar keto guides

Meal plans

Get lots of weekly keto meal plans, complete with shopping lists and everything, with our premium meal planner tool (free trial).
 

  • Low-carb zoodles BologneseMon
  • Keto chicken with roasted vegetables TricoloreTue
  • Keto salmon Tandoori with cucumber sauceWed
  • Creamy low-carb broccoli and leek soupThu
  • Fathead pizzaFri
  • Butter-baked fish with Brussels sprouts and mushroomsSat
  • Low-carb lamb roast with broccoli puréeSun

More

A ketogenic diet for beginners
Ketogenic diet food list – what to eat
14-day keto diet plan