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In general, white wines tend to be a bit more keto-friendly than red wines.
And still—there are plenty of them that will blast you out of ketosis faster than you can spell ”Cheers!”, so picking the right variety is still crucial. After all, a single glass of wine isn’t worth all that trouble you went through on your way to keto bliss, right?
To help you out, we created this short guide on keto-friendly white wines. Save the thing somewhere and just open it up anytime you’ll be looking for a delicious bottle of something to pair with your dinner!
But first, let’s do a quick recap of what makes a wine keto-friendly in the first place.
Why some white wines are better on keto than others
The keto diet is all about keeping an eye on your daily carb intake. If you manage to stay under the 5% limit (about 20-30 grams for most people), you’ll reach stable nutritional ketosis in no time.
The carb content in different varieties of wine depends on the extent to which the grape sugar had been fermented by the yeast. More fermented wines are drier (have a lower residual sugar content) and often have a higher alcohol content, since alcohol is released as a byproduct of sugar fermentation.
In other words, the key to finding a keto-friendly white wine is to look for dry varieties of the drink!
Here are some fantastic options to get you started.
Keto-friendly white wines and perfect low-carb pairings
Brut Champagne
About 1 to 2.8 g of sugar in one serving (5 oz / 150 ml)
If you’re looking for the perfect sparkling wine on the keto diet, Brut Champagne is your ultimate answer. In most cases, this drink features no more than 3 g of carbs per serving, and still packs quite a bit of flavor (plus the joyful sparkling of bubbles).
Food pairing:
- Nuts
- Fish
- Seafood (lobster and oysters in particular)
Cheese pairing:
- Brie
- Camembert
- Parmesan
- Creamy blue cheese
Muscadet
About 1 g of sugar in one serving (5 oz / 150 ml)
Some wine experts believe that Muscadet is THE perfect wine to pair with oysters. Both are keto-friendly, so that’s just great! In general, Muscadet is a light wine with a fairly acidic flavor, often used as a palate cleanser between meals.
Food pairing:
- Oysters
- Lobster
- Shrimp
Cheese pairing:
- Gruyere
- Parmesan
- Gouda
- Raclette
Sauvignon Blanc
About 3.01 g of sugar in one serving (5 oz / 150 ml)
Sauvignon Blanc is one of the driest white wines around, and that’s why it’s one of the best options during the keto diet. Featuring a fruity flavor ranging from a bold lime to a vibrant peach, Sauvignon pairs well with most kinds of tender meat, seafood, and creamy cheeses.
Food pairing:
- Chicken and turkey
- Delicate fish
- Oysters
Cheese pairing:
- Goat cheese
- Cheddar
- Monterey Jack
- Gouda
Pinot Grigio (Pinot Gris)
About 3.03 g of sugar in one serving (5 oz / 150 ml)
A light keto-friendly white wine with a fruity flavor that’s refreshing, easy to understand, and can be easily combined with a wide range of low-carb foods. Keep in mind that Pinot Grigio is quite acidic, and thus shouldn’t be paired with high-acid ingredients like lemon, lime, and tomatoes.
Food pairing:
- Delicate fish (halibut, trout, sole)
- Raw fish (sushi, sashimi)
- Fresh vegetables and herbs
Cheese pairing:
- Mozzarella
- Gruyere
- Muenster
- Humboldt Fog
Chardonnay
About 3.18 g of sugar in one serving (5 oz / 150 ml)
Luckily for everyone on the keto diet, the most diverse and popular type of white wine is keto-friendly as can be. The tricky part about Chardonnay is that it comes in an extensive range of flavor varieties depending on where it was grown and produced.
For instance, the Chardonnay from cold regions is usually described as citrusy, while a warm-climate Chardonnay typically features more tropical flavors. You’ll have to try a bit of everything to find what kind of Chardonnay you like most—but all of them will likely be keto-friendly!
Food pairing:
- Chicken and turkey
- Shellfish
- Light salads
Cheese pairing:
- Soft cheeses
- Buttery cheddar
Gewürztraminer
About 3.8 g of sugar in one serving (5 oz / 150 ml)
In case you’re wondering, that tongue-twisting name is pronounced ge-VOORTZ-tra-meener. That said, Gewürztraminer is an aromatic keto-friendly white wine with a bold and somewhat exotic flavor that’s sometimes described as a ”Moscato for adults.”
One interesting feature of Gewürztraminer is that it usually tastes sweeter than it is, thanks to its intense fruity notes and its highly aromatic nature. In other words, don’t judge a Gewürztraminer by taste and check its label just in case.
Food pairing:
- Indian and Middle Eastern dishes
- Duck, chicken
- Pork and bacon
- Shrimp
Cheese pairing:
- Blue cheese
- Munster
- Goat gouda
Chenin Blanc
About 4.9 g of sugar in one serving (5 oz / 150 ml)
Chenin Blanc is a robust wine with that’s both sweet and acidic at the same time—all while staying keto-friendly in most cases.
Food pairing:
- Asian cuisine in general
- Chicken
- Pork chop
- Salmon
- Ham
Cheese pairing:
- Goat cheese
- Blue cheese
Chablis
About 5 g of sugar in one serving (5 oz / 150 ml)
Crisp and light, Chablis is a great wine both for cooking and to enjoy as a drink. Grown on limestone soil, this keto-friendly wine offers some exquisite flavor undertones for experienced wine enthusiasts on a universally pleasant fruity base that anyone can enjoy.
Food pairing:
- Foie gras
- Chicken
- Avocado
- Oysters
- Mushrooms
Cheese pairing:
- Goat cheese
- Blue cheese
Conclusion
Well, now you’re equipped with quite a bit of handy knowledge about keto-friendly wine varieties!
However, keep in mind that seeing Chenin Blanc (for example) on a wine bottle doesn’t automatically mean it’s safe on the keto diet. True, many Chenin Blanc wines are dry—but hey, some of them are sweet too, and have a ridiculously high sugar content.
In other words, use this guide as a starting point on your journey, but always look specifically for the dry varieties of these wines for a guaranteed keto-friendly experience.