Keto drinks: what you can drink and how many carbs they have
A hub built from the full keto drink calculator database: what fits keto more easily, what needs moderation, and which drinks are usually better to skip.
What you can drink
- - Water, sparkling water, black coffee, and some zero-sugar drinks are usually the easiest fits.
- - Some milk and coffee drinks can work too when the serving size and ingredients stay under control.
What is better to skip
- - Regular cola, sugary energy drinks, juice, and dessert-style drinks often push carbs up quickly.
- - Even one drink can take a meaningful part of the daily limit if you ignore the label and the serving size.
Why count carbs
- - Liquid carbs add up quickly and often do not feel as filling as food.
- - Different versions of the same drink can end up very far apart on carbs.
Moderate
18
Better to avoid
18
Popular drinks
Black Coffee
Can≈ 0 g per 100 ml
Black Coffee is usually keto friendly by carbs. The main risk is what gets added to it or how often you rely on it.
Latte
Limited≈ 5 g per 100 ml
Latte can fit keto in moderation, but portion size and ingredients matter much more here.
Sparkling Water
Can≈ 0 g per 100 ml
Sparkling Water is usually keto friendly by carbs. The main risk is what gets added to it or how often you rely on it.
Cola
Avoid≈ 10.6 g per 100 ml
Cola is usually not a good keto choice because carbs rise quickly even in a normal serving.
Cola Zero
Can≈ 0 g per 100 ml
Cola Zero is usually keto friendly by carbs. The main risk is what gets added to it or how often you rely on it.
Energy Drink
Avoid≈ 11 g per 100 ml
Energy Drink is usually not a good keto choice because carbs rise quickly even in a normal serving.
Whole Milk
Limited≈ 5 g per 100 ml
Whole Milk can fit keto in moderation, but portion size and ingredients matter much more here.
Almond Milk
Can≈ 0.1 g per 100 ml
Almond Milk is usually keto friendly by carbs. The main risk is what gets added to it or how often you rely on it.
Orange Juice
Avoid≈ 10.2 g per 100 ml
Orange Juice is usually not a good keto choice because carbs rise quickly even in a normal serving.
Coffee drinks
10Black Coffee
≈ 0 g per 100 ml
Can
Espresso
≈ 1.7 g per 100 ml
Can
Americano
≈ 0 g per 100 ml
Can
Cold Brew
≈ 0.2 g per 100 ml
Can
Latte
≈ 5 g per 100 ml
Limited
Cappuccino
≈ 4 g per 100 ml
Limited
Flat White
≈ 4.5 g per 100 ml
Limited
Mocha
≈ 9 g per 100 ml
Avoid
Iced Latte
≈ 5.1 g per 100 ml
Avoid
Bulletproof Coffee
≈ 0.5 g per 100 ml
Can
Soda and soft drinks
13Cola
≈ 10.6 g per 100 ml
Avoid
Cola Zero
≈ 0 g per 100 ml
Can
Fanta
≈ 11 g per 100 ml
Avoid
Sprite
≈ 9.6 g per 100 ml
Avoid
Ginger Ale
≈ 8.7 g per 100 ml
Avoid
Tonic Water
≈ 8.5 g per 100 ml
Avoid
Diet Tonic
≈ 0.1 g per 100 ml
Can
Root Beer
≈ 10.4 g per 100 ml
Avoid
Diet Root Beer
≈ 0 g per 100 ml
Can
Energy Drink
≈ 11 g per 100 ml
Avoid
Sugar Free Energy Drink
≈ 0 g per 100 ml
Can
Sports Drink
≈ 6 g per 100 ml
Avoid
Zero Sugar Electrolyte Drink
≈ 0.4 g per 100 ml
Can
Milk drinks
11Whole Milk
≈ 5 g per 100 ml
Limited
Skim Milk
≈ 5 g per 100 ml
Limited
Heavy Cream
≈ 2.9 g per 100 ml
Limited
Half-and-Half
≈ 4.7 g per 100 ml
Limited
Almond Milk
≈ 0.1 g per 100 ml
Can
Coconut Milk
≈ 0.4 g per 100 ml
Can
Unsweetened Soy Milk
≈ 0.3 g per 100 ml
Can
Oat Milk
≈ 5.9 g per 100 ml
Avoid
Unsweetened Cashew Milk
≈ 0.3 g per 100 ml
Can
Unsweetened Macadamia Milk
≈ 0.2 g per 100 ml
Can
Ready-to-Drink Protein Shake
≈ 3 g per 100 ml
Limited
Juice and smoothies
9Orange Juice
≈ 10.2 g per 100 ml
Avoid
Apple Juice
≈ 11.1 g per 100 ml
Avoid
Grapefruit Juice
≈ 9.1 g per 100 ml
Avoid
Cranberry Juice
≈ 12.1 g per 100 ml
Avoid
Tomato Juice
≈ 3.1 g per 100 ml
Limited
Vegetable Juice
≈ 4.2 g per 100 ml
Limited
Lemonade
≈ 9.5 g per 100 ml
Avoid
Sugar Free Lemonade
≈ 0.4 g per 100 ml
Can
Berry Smoothie
≈ 9.9 g per 100 ml
Avoid
Alcohol
13Beer
≈ 3.6 g per 100 ml
Limited
Light Beer
≈ 1.8 g per 100 ml
Can
Dry Wine
≈ 2.6 g per 100 ml
Limited
Red Wine
≈ 2.7 g per 100 ml
Limited
White Wine
≈ 2.5 g per 100 ml
Limited
Brut Champagne
≈ 1.5 g per 100 ml
Can
Dry Cider
≈ 4.2 g per 100 ml
Limited
Vodka
≈ 0 g per 100 ml
Can
Whiskey
≈ 0 g per 100 ml
Can
Gin
≈ 0 g per 100 ml
Can
Rum
≈ 0 g per 100 ml
Can
Tequila
≈ 0 g per 100 ml
Can
Hard Seltzer
≈ 1.5 g per 100 ml
Can
Drinks table
Keto drink calculator
Need to compare drinks, check your serving, or build a recipe by ingredients? Open the full keto drink calculator.
What drinks are okay on keto
Water, sparkling water, black coffee, unsweetened tea, and some zero-sugar drinks are often the easiest options. Even then, the serving size and the label still matter.
What drinks are not okay on keto
Juice, regular cola, sugary energy drinks, and many sweet milk or coffee drinks can push carbs up quickly. That is why some drinks work only as rare exceptions and others do not fit keto well at all.
How to count carbs in drinks
Start with carbs per 100 ml and then scale them to your real serving. Pay close attention to milk, sugar, syrup, and sweet add-ons because those are usually what change the final result.