Sparkling Ice: Check label - most are 0g with sucralose
Caution: While diet sodas are technically keto, artificial sweeteners can trigger cravings and may affect ketosis in some individuals. Water and tea are healthier choices.
Energy Drinks (0-5g carbs)
Keto-Approved (Always Check Labels!)
Red Bull Sugar Free: 0g carbs
Monster Zero Ultra: 0g carbs
Bang Energy: 0g carbs (various flavors)
Celsius: Most varieties 0-2g carbs
Reign Total Body Fuel: 0g carbs
Warning: Energy drinks are NOT ideal. High caffeine + artificial ingredients. Use sparingly, if at all. Black coffee or green tea are better energy sources.
Keto-Friendly Milk Alternatives
Best Choices (0-2g per cup)
Unsweetened Almond Milk: 1-2g per cup
Unsweetened Coconut Milk: 1-2g per cup
Unsweetened Cashew Milk: 1-2g per cup
Unsweetened Macadamia Milk: 1g per cup (expensive but delicious)
Heavy Cream: 0.4g per tbsp, 6g per cup (use diluted)
Avoid (Too High in Carbs)
Regular Cow's Milk: 12g per cup
Oat Milk: 16g per cup
Soy Milk: 4-8g per cup (unsweetened)
Rice Milk: 22g per cup
Sweetened Almond/Coconut Milk: 10-20g per cup
Keto Alcoholic Drinks
Important: Alcohol pauses fat burning while your body metabolizes it. Drink moderately and infrequently for best keto results. Alcohol tolerance typically decreases on keto.
Keto-Friendly Alcohol (0-2g carbs per serving)
Pure Spirits (1.5 oz serving = 0g carbs)
Vodka
Whiskey / Bourbon
Rum (unflavored)
Gin
Tequila
Scotch
Brandy / Cognac
Mix with: Soda water, diet tonic, lime/lemon juice, sugar-free mixers
Wine (3-4g per 5 oz glass)
Dry Red Wine: Cabernet, Pinot Noir, Merlot (3-4g)
Dry White Wine: Sauvignon Blanc, Pinot Grigio, Chardonnay (3-4g)
Champagne / Dry Prosecco: 2-3g per glass
Low-Carb Beers (3-6g per 12 oz)
Michelob Ultra (2.6g)
Miller Lite (3.2g)
Bud Light (4.6g)
Corona Premier (2.6g)
Note: Even low-carb beer adds up quickly. Limit to 1-2 max.
Drinks to AVOID (High Carbs)
Regular Beer (12-15g per 12 oz)
Craft Beer / IPAs (15-30g per 12 oz)
Sweet Wine (10-20g per glass)
Cocktails with juice/soda (20-40g)
Margaritas (30-50g)
Piña Coladas (40-60g)
Liqueurs (sweetened spirits)
Hard Cider (15-20g per bottle)
Delicious Keto Drink Recipes
Hot Keto Drinks
Bulletproof Coffee (0g carbs, 450 calories)
Ingredients: 12 oz hot coffee, 1-2 tbsp grass-fed butter, 1-2 tbsp MCT oil Instructions: Blend all ingredients until frothy. Creamy, filling, ketone-boosting morning drink.
Keto Hot Chocolate (3g carbs)
Ingredients: 1 cup unsweetened almond milk, 1 tbsp cocoa powder, 1 tbsp heavy cream, keto sweetener to taste, pinch of salt Instructions: Heat almond milk, whisk in cocoa and sweetener, top with whipped cream.
Golden Milk Latte (2g carbs)
Ingredients: 1 cup coconut milk, 1 tsp turmeric, 1/4 tsp cinnamon, pinch black pepper, 1 tsp coconut oil, sweetener Instructions: Warm all ingredients, blend until frothy.
Keto Chai Latte (1g carbs)
Ingredients: 1 cup unsweetened almond milk, 1 chai tea bag, 2 tbsp heavy cream, cinnamon, sweetener Instructions: Steep tea in hot almond milk, add cream and sweetener, froth if desired.
Cold Keto Drinks
Keto Iced Coffee (1g carbs)
Ingredients: Cold brew coffee, 1/4 cup heavy cream, ice, sugar-free vanilla syrup Instructions: Pour cold brew over ice, add cream and syrup, stir.
Keto Lemonade (2g carbs)
Ingredients: Juice of 2 lemons, 4 cups water, keto sweetener to taste, ice, fresh mint Instructions: Mix lemon juice, water, and sweetener. Serve over ice with mint.
Avocado Smoothie (6g carbs)
Ingredients: 1/2 avocado, 1 cup unsweetened almond milk, 1 tbsp MCT oil, 1 scoop vanilla protein powder, ice, sweetener Instructions: Blend all ingredients until smooth and creamy.
Berry Keto Smoothie (8g carbs)
Ingredients: 1/2 cup mixed berries, 1 cup coconut milk, 2 tbsp heavy cream, 1 scoop protein powder, ice Instructions: Blend until smooth. Use sparingly due to berry carbs.
Cucumber Mint Water (1g carbs)
Ingredients: 1/2 cucumber sliced, handful fresh mint, 8 cups water, lemon slices Instructions: Add all to a pitcher, refrigerate 2+ hours. Refreshing and hydrating!
Keto Cocktails (2-5g carbs)
Keto Mojito (2g carbs)
Ingredients: 2 oz white rum, fresh mint, lime juice, keto sweetener, soda water Instructions: Muddle mint with lime and sweetener, add rum and ice, top with soda water.
Vodka Soda (0g carbs)
Ingredients: 2 oz vodka, soda water, lime wedge Instructions: Pour vodka over ice, top with soda water, squeeze lime.
Gin & Tonic (Keto Version) (1g carbs)
Ingredients: 2 oz gin, diet tonic water, cucumber slices, lime Instructions: Build over ice, garnish with cucumber and lime.
Whiskey Sour (Keto Style) (2g carbs)
Ingredients: 2 oz whiskey, juice of 1/2 lemon, keto sweetener, egg white (optional for froth) Instructions: Shake all ingredients with ice, strain into glass.
Track Liquid Carbs with Keeto
Drinks can sabotage your keto diet without you realizing it. Use Keeto to:
Scan any bottled beverage for hidden carbs
Track coffee shop drinks and add-ins
See how alcoholic drinks affect your carb budget
Log smoothies and homemade drinks accurately
Electrolyte Drinks for Keto
Ketosis causes increased water and electrolyte loss. Replenishing electrolytes prevents "keto flu" and maintains energy.
Avoid: Gatorade (14g carbs per bottle), Vitamin Water (13g carbs), regular Powerade
Coffee Shop Keto Drink Orders
Starbucks Keto Orders
Iced Coffee: Unsweetened with heavy cream (1-2g)
Cold Brew: Black or with heavy cream (0-1g)
Americano: Hot or iced with heavy cream (0-1g)
Caffè Misto: Made with half heavy cream, half water instead of milk (2-3g)
Iced Tea: Unsweetened passion tango or green tea (0g)
Ask for: Sugar-free syrup, heavy cream (not milk), no classic syrup, no sweetener (or your own stevia)
Drinks to Absolutely Avoid on Keto
Regular Soda: 39g carbs per 12 oz can - pure sugar
Fruit Juice: 25-35g carbs per cup - even "healthy" orange juice
Smoothies (store-bought): 40-80g carbs - loaded with fruit and sugar
Sweet Tea: 30-40g carbs per glass
Regular Beer: 12-15g carbs per bottle
Energy Drinks (regular): 27g carbs per can
Sports Drinks: 14g carbs per bottle
Sweetened Coffee Drinks: 30-70g carbs (Frappuccinos, lattes with sugar)
Milk: 12g carbs per cup
Hot Chocolate (regular): 25-30g carbs per cup
Keto Hydration Tips
1. Drink More Than You Think You Need
Aim for 100+ oz daily. Ketosis has a diuretic effect, meaning you lose more water. Dehydration causes headaches, fatigue, and constipation.
2. Add Salt to Everything
You need 5000mg sodium daily on keto. Add salt to water, food, and drinks. This prevents "keto flu" symptoms.
3. Front-Load Water in the Morning
Drink 16-32 oz upon waking. This kickstarts hydration and helps with morning energy.
4. Monitor Urine Color
Pale yellow = well hydrated. Dark yellow = drink more water. Clear = possibly overhydrated (rare).
5. Drink Before You're Thirsty
Thirst is a late indicator of dehydration. Sip water consistently throughout the day.
Smart Drinking with Keeto
Don't let hidden carbs in drinks sabotage your ketosis. Scan any beverage and track your liquid carbs instantly.
Frequently Asked Questions
Can I drink diet soda on keto?
Technically yes (0g carbs), but artificial sweeteners can trigger cravings and insulin response in some people. If you drink it, do so in moderation. Water, coffee, and tea are healthier choices.
Is almond milk keto-friendly?
Yes, but only UNSWEETENED almond milk (1-2g carbs per cup). Sweetened versions have 10-20g carbs per cup. Always check labels and scan with Keeto.
Can I drink alcohol on keto?
Pure spirits (vodka, whiskey, gin, rum, tequila) have 0g carbs. Dry wine has 3-4g per glass. Light beer has 3-6g per bottle. However, alcohol pauses fat burning and lowers inhibitions around food choices. Drink rarely and moderately.
What's the best keto drink besides water?
Black coffee or unsweetened tea. Both are zero carbs, provide antioxidants, and coffee can boost ketone production. Add heavy cream for extra fat.
Can I have protein shakes on keto?
Yes, if you use low-carb protein powder (whey or collagen) mixed with unsweetened almond milk or water. Many protein powders have hidden carbs - always scan with Keeto first.
Is coconut water keto-friendly?
No. Coconut water has 9g carbs per cup - too high for keto. Use unsweetened coconut MILK (the beverage) instead, which has only 1-2g per cup.
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