Cutting carbs does not have to mean cutting out a glass of wine at dinner or a cocktail at a party. It does mean knowing which drinks are low in carbs and which ones are secretly sugar bombs.
The numbers below are approximate ranges for typical servings. Brands, recipes and pour sizes vary, so treat them as a guide and check labels when you can.
Sparkling wine
The word to look for on the label is the sweetness level, not the brand or country.
| Style | Approx. net carbs per 5 oz (150 ml) |
|---|---|
| Brut nature / zero dosage | 0–1 g |
| Extra brut | 0–2 g |
| Brut | 1–3 g |
| Extra dry (sweeter than brut) | 2–4 g |
| Dry / sec | 3–5 g |
| Demi-sec | 5–8 g |
Prosecco labeled brut falls in the same range as brut Champagne. Moscato and other sweet sparklers are much higher.
Still wine
| Wine | Approx. net carbs per 5 oz (150 ml) |
|---|---|
| Dry red (Cabernet, Pinot Noir, Merlot) | 3–4 g |
| Dry white (Sauvignon Blanc, Pinot Grigio, unoaked Chardonnay) | 2.5–4 g |
| Dry rosé | 2–4 g |
| Off-dry / sweeter whites (some Rieslings, White Zinfandel) | 5–10 g |
| Port and dessert wine (per 3 oz) | 9–14 g |
Spirits
Plain distilled spirits have essentially zero carbs: vodka, gin, tequila, whiskey, bourbon, rum and brandy, about 1.5 ounces per serving. Flavored spirits and liqueurs are different. Many liqueurs contain 10 to 20 grams of sugar in a single serving.
Beer and seltzer
| Drink | Approx. net carbs |
|---|---|
| Regular beer (12 oz) | 10–14 g |
| IPA (12 oz) | 10–15 g |
| Light beer (12 oz) | 3–7 g |
| Hard seltzer (12 oz) | 1–3 g |
Popular cocktails
| Cocktail | Approx. net carbs |
|---|---|
| Dry martini | 0–1 g |
| Vodka or gin and soda with lime | 0–1 g |
| Old fashioned (made with a sugar cube) | 2–5 g |
| Manhattan | 3–5 g |
| Negroni | 5–8 g |
| Bloody Mary (depends on the mix) | 5–10 g |
| Mimosa | 6–10 g |
| Cosmopolitan | 10–16 g |
| Mojito | 10–15 g |
| Aperol spritz | 12–15 g |
| Moscow mule | 12–20 g |
| Gin and tonic (regular tonic) | 14–18 g |
| Gin and tonic (diet tonic) | 0–1 g |
| Espresso martini (made with coffee liqueur) | 12–20 g |
| Margarita (bar mix) | 15–30 g |
| Piña colada | 30–45 g |
How to order low-carb at a bar
- Order spirits with soda water and lime. Or neat, or on the rocks. Ask for diet tonic instead of regular.
- Say “dry” and “no sugar.” Ask for your martini dry and your old fashioned without the simple syrup, or with a drop of sweetener.
- Beware of mixers. Tonic water, ginger beer, cranberry juice, sour mix and margarita mix are the usual suspects.
- Pick brut. Ask for a brut sparkling wine or dry red or white by the glass.
- Make your own at home. A sugar-free cranberry sparkler or a keto espresso martini gives you the flavor with a fraction of the sugar.
A few honest cautions
Alcohol has calories (about 7 per gram) and your body prioritizes processing it, which can slow weight loss for some people. Many people also report that alcohol hits harder on a low-carb diet. Go slower than you think you need to, eat something with protein and fat, and drink water. If you have diabetes, take medication or have any health condition, please talk to your doctor first; alcohol can interact with blood sugar management. Do not drink if you are pregnant or underage.
Get the full carb chart for holiday parties
The Holiday Black-Tie Menus includes a cocktail chapter with six sugar-free holiday drinks and a printable champagne, wine and spirits carb chart.
See the Holiday MenusFigures are approximate and vary by brand and pour. This guide is general information, not medical advice. Please drink responsibly; see our health disclaimer.
