Keto Drinks & Low-Carb Drinks: The Complete Guide

Quick takeaways

• Water, unsweetened tea, and coffee are effectively zero-carb and the safest everyday choices.
• Milk and many fruit juices contain significant amounts of carbs — check the labels or use alternatives. (Example: 1 cup whole milk ≈ , 12 g carbs).
• Diet/zero-sugar sodas have negligible carbs, but sweetener safety is debated; use sparingly.
• Alcohol varies: spirits have no carbs (before mixers), wine is low-carb in moderation, and beer is usually high in carbs. Minors should not consume alcohol.

What counts as a “keto drink” or “low-carb drink”?

A keto drink or low-carb drink is simply a beverage with very low net carbohydrates (total carbs minus fiber and certain sugar alcohols), so it won’t meaningfully raise blood glucose or kick many people out of ketosis. Everyday winners include plain water, sparkling water, black coffee, and unsweetened tea. These are staples because they add hydration and flavour with essentially zero carbs.

Drinks to avoid or limit on keto

• Fruit juices — concentrated sugar; high carb.
• Regular soft drinks and sweetened teas — high in added sugar.
• Most beers — often contain 10–15 g+ carbs per serving; “light” beers may be lower.
• Sweet cocktails — cocktails with syrups, soda, or fruit juice quickly add lots of carbs.

Practical swaps and keto drink ideas (ready to use)

• Morning: black coffee or coffee with 1–2 tbsp heavy cream (watch carbs from large milk amounts).
• Hydration: sparkling water with a lime wedge, or cucumber-mint infused water.
• Sweet treat: unsweetened almond milk hot cocoa made with cacao and a keto sweetener (use small amounts of sweeteners and monitor how they affect you).
• Post-workout protein: water + low-carb protein powder (check sugar/alcohol sugar contents on label).
• Occasional social drink (adults only): a glass of dry wine or a spirit with soda water and a lemon twist.

Alcohol & keto — short guide (for adults)

• Fruit juices — concentrated sugar; high carb.
• Regular soft drinks and sweetened teas — high in added sugar.
• Most beers — often contain 10–15 g+ carbs per serving; “light” beers may be lower.
• Sweet cocktails — cocktails with syrups, soda, or fruit juice quickly add lots of carbs.

How to track carbs in drinks

1. Read labels — many plant milks and prepared drinks list carbs per serving. Use USDA FoodData Central for unlabeled foods.
2. Measure portions — a splash of milk adds carbs; measure, not guess.
3. Log in an app — food tracking apps use databases to show carbs and help you stay under your daily target.

FAQs — Keto Drinks & Low-Carb Drinks Guide

Is diet soda OK on keto?

It has negligible carbs but contains artificial sweeteners. Use sparingly and watch how sweet tastes affect cravings.

Can I drink coffee with milk on keto?

Small amounts of cream or milk are fine for many people; whole milk has ~12 g carbs per cup, so limit portions.

Are sugar alcohols counted?

Some (like erythritol) are often subtracted from total carbs in “net carb” counts, but check labels and be cautious with sugar alcohols that still affect blood sugar. Recent studies have raised safety questions for some sugar alcohols, so stay informed.