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Keto drinks: what you can sip and what to skip

Which drinks fit keto and which knock you out of ketosis, ranked by net carbs with a clear yes / moderate / no verdict.

Yes, there are keto-friendly keto drinks options. The best: Coke zero, Diet soda, and Sparkling water. Below, the list with each verdict and net carbs per serving.

Coke zero Yes
Coke zero
0 g net / 1 can (12 fl oz)
Diet soda Yes
Diet soda
0 g net / 1 glass (240 ml)
Sparkling water Yes
Sparkling water
0 g net / 1 glass
Water Yes
Water
0 g net / 1 glass
Coffee Yes
Coffee
0 g net / 1 cup
Green tea Yes
Green tea
0 g net / 1 cup
Diet soda or sparkling mineral water Yes
Diet soda or sparkling mineral water
0 g net / 1 glass (240 ml)
Sparkling Water with a Lime Slice Yes
Sparkling Water with a Lime Slice
0 g net / 1 glass (12 fl oz)
Sparkling water with a lemon slice Yes
Sparkling water with a lemon slice
0 g net / 1 glass (240 ml)
Matcha Yes
Matcha
0 g net / 1 cup (prepared with 1 tsp matcha powder and water)
Espresso Yes
Espresso
0 g net / 1 small cup (30 ml)
Almond milk Yes
Almond milk
0 g net / 1 glass (240 ml)
Mate Yes
Mate
0 g net / 1 brewed mate (unsweetened)
Sparkling mineral water with lemon Yes
Sparkling mineral water with lemon
0 g net / 1 glass
Tea Yes
Tea
0 g net / 1 cup
Almond Milk (unsweetened) Yes
Almond Milk (unsweetened)
0 g net / 1 cup
Sparkling water with lemon Yes
Sparkling water with lemon
1 g net / 1 glass
Lemon-infused water Yes
Lemon-infused water
1 g net / 1 glass (250 ml with 2 lemon slices)
Water with orange or lemon slices Yes
Water with orange or lemon slices
1 g net / 1 glass (250 ml)
Lemon cucumber mint water Yes
Lemon cucumber mint water
1 g net / 1 glass (250 ml)
Cortado Yes
Cortado
1 g net / 1 small cup (about 75 ml)
Erythritol lemonade Yes
Erythritol lemonade
2 g net / 1 glass (240 ml)
Grapefruit-infused water Yes
Grapefruit-infused water
2 g net / 1 glass (250 ml)
Coconut water In moderation
Coconut water
6 g net / 1 cup
Soy milk In moderation
Soy milk
6 g net / 1 glass (240 ml)
Latte In moderation
Latte
9 g net / 1 cup (200 ml)
Cappuccino In moderation
Cappuccino
10 g net / 1 cup (240 ml)
Kombucha In moderation
Kombucha
12 g net / 1 glass (240 ml)
Flavored water No
Flavored water
13 g net / 1 glass (250 ml)
Oat milk No
Oat milk
14 g net / 1 cup
Green juice No
Green juice
16 g net / 1 glass (250 ml)
Tonic water No
Tonic water
22 g net / 1 glass (250 ml)
Grapefruit juice No
Grapefruit juice
22 g net / 1 glass (240 ml)
Cocoa No
Cocoa
24 g net / 1 cup (with milk and sugar)
Chocolate milk No
Chocolate milk
25 g net / 1 glass (250 ml)
Orange juice No
Orange juice
25 g net / 1 glass (240 ml)
Lemonade No
Lemonade
25 g net / 1 glass
Soda No
Soda
26 g net / 1 glass (240 ml)
Apple juice No
Apple juice
27 g net / 1 glass (240 ml)
Energy drink No
Energy drink
27 g net / 1 can (250 ml)
Submarino No
Submarino
30 g net / 1 cup (250 ml of milk + 1 chocolate bar)
Smoothie No
Smoothie
32 g net / 1 glass (240 ml)
Banana smoothie No
Banana smoothie
36 g net / 1 glass (250 ml)

Frequently asked questions

Which keto drinks can I eat on keto?

On keto you can eat Coke zero, Diet soda, Sparkling water, and Water, with few net carbs per serving.

Which keto drinks should I avoid on keto?

Better avoid Flavored water, Oat milk, and Green juice: too many net carbs to stay in ketosis.

Keep exploring

Keto food list Keto snacks Keto sweeteners Keto breakfast foods Keto vegetables Keto fruits Keto fast food