Keto drinks: what you can drink and how many carbs they have
Here you will find popular drinks with a practical breakdown of what works on keto, what needs more caution, and which options are most likely to knock you out of ketosis.
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.
Drinks in this section
Keto-friendly:
23 drinks you can usually drink without much concern
Use with care:
13 drinks where portion and ingredients matter
Better to avoid:
18 drinks that are usually high in carbs
Drink filter
Choose the drink type you need.
Popular drinks
Black Coffee
Can≈ 0 g per 100 ml
It has no carbs on its own. Sugar, syrups, or milk change the numbers quickly.
Latte
Use in moderation≈ 5 g per 100 ml
It contains milk, so it does add carbs. The final number depends on the serving size.
Black Tea
Can≈ 0 g per 100 ml
It has no carbs when you drink it plain.
Sparkling Water
Can≈ 0 g per 100 ml
It has no carbs as long as it is free of sugar and additives.
Cola
Avoid≈ 10.6 g per 100 ml
It contains a lot of sugar. Even a small serving brings a high carb load.
Cola Zero
Can≈ 0 g per 100 ml
It has no sugar, but the sweetener blend is still worth checking.
Energy Drink
Avoid≈ 11 g per 100 ml
It is high in sugar and pushes the carb count up fast.
Whole Milk
Use in moderation≈ 5 g per 100 ml
It contains lactose, so the carbs add up as the serving gets larger.
Orange Juice
Avoid≈ 10.2 g per 100 ml
It contains natural sugars in a fairly concentrated amount.
Keto drink calculator
If you want to check your serving, compare a few drinks, or build a better version for yourself, open the full calculator.
Coffee drinks
10 drinks
Black Coffee
Can≈ 0 g per 100 ml
It has no carbs on its own. Sugar, syrups, or milk change the numbers quickly.
Espresso
Can≈ 1.7 g per 100 ml
Very low in carbs on its own. Add-ins raise the total quickly.
Americano
Can≈ 0 g per 100 ml
It has no carbs as long as you drink it without add-ins.
Cold Brew
Can≈ 0.2 g per 100 ml
Low in carbs overall. The final number depends on what is in it.
Latte
Use in moderation≈ 5 g per 100 ml
It contains milk, so it does add carbs. The final number depends on the serving size.
Cappuccino
Use in moderation≈ 4 g per 100 ml
It contains milk, so carbs depend on how large the serving is.
Flat White
Use in moderation≈ 4.5 g per 100 ml
It contains milk, which pushes the carb count up.
Mocha
Avoid≈ 9 g per 100 ml
It usually includes sugar and chocolate-based add-ins.
Iced Latte
Avoid≈ 5.1 g per 100 ml
It contains milk and often comes with syrups as well.
Bulletproof Coffee
Can≈ 0.5 g per 100 ml
Low in carbs overall. It works best when no sugar is added.
Tea
6 drinks
Black Tea
Can≈ 0 g per 100 ml
It has no carbs when you drink it plain.
Green Tea
Can≈ 0 g per 100 ml
It has no carbs when you drink it without add-ins.
Herbal Tea
Can≈ 0.2 g per 100 ml
It contains very few carbs, though the exact amount depends on the blend.
Matcha Latte
Use in moderation≈ 4.5 g per 100 ml
It contains milk, so the carb count depends on the serving size.
Chai Latte
Avoid≈ 8.1 g per 100 ml
It often contains sugar and syrups.
Plain Kombucha
Use in moderation≈ 4 g per 100 ml
It contains carbs that come from the fermentation process.
Water
5 drinks
Still Water
Can≈ 0 g per 100 ml
It contains no carbs.
Sparkling Water
Can≈ 0 g per 100 ml
It has no carbs as long as it is free of sugar and additives.
Lemon Water
Can≈ 0.7 g per 100 ml
It contains a small amount of carbs.
Unsweetened Electrolyte Water
Can≈ 0.2 g per 100 ml
Low in carbs.
Vitamin Water
Use in moderation≈ 4.4 g per 100 ml
The ingredient list may include sugar or sweeteners.
Soda and soft drinks
13 drinks
Cola
Avoid≈ 10.6 g per 100 ml
It contains a lot of sugar. Even a small serving brings a high carb load.
Cola Zero
Can≈ 0 g per 100 ml
It has no sugar, but the sweetener blend is still worth checking.
Fanta
Avoid≈ 11 g per 100 ml
It contains sugar and pushes carbs up quickly.
Sprite
Avoid≈ 9.6 g per 100 ml
It contains sugar and raises carbs quickly.
Ginger Ale
Avoid≈ 8.7 g per 100 ml
It contains sugar and can raise carbs fast.
Tonic Water
Avoid≈ 8.5 g per 100 ml
It contains sugar and adds carbs faster than many people expect.
Diet Tonic
Can≈ 0.1 g per 100 ml
It is sugar-free, but the ingredient list is still worth checking.
Root Beer
Avoid≈ 10.4 g per 100 ml
It contains sugar and drives the carb count up quickly.
Diet Root Beer
Can≈ 0 g per 100 ml
It is sugar-free, though the ingredient list still matters.
Energy Drink
Avoid≈ 11 g per 100 ml
It is high in sugar and pushes the carb count up fast.
Sugar Free Energy Drink
Can≈ 0 g per 100 ml
It has no sugar, but the ingredient profile can vary by brand.
Sports Drink
Avoid≈ 6 g per 100 ml
It often contains sugar.
Zero Sugar Electrolyte Drink
Can≈ 0.4 g per 100 ml
It has no sugar and can work well when the ingredient list looks clean.
Milk drinks
11 drinks
Whole Milk
Use in moderation≈ 5 g per 100 ml
It contains lactose, so the carbs add up as the serving gets larger.
Skim Milk
Use in moderation≈ 5 g per 100 ml
It contains lactose, and the carbs are similar to regular milk.
Heavy Cream
Use in moderation≈ 2.9 g per 100 ml
It still contains carbs, so the amount you use matters.
Half-and-Half
Use in moderation≈ 4.7 g per 100 ml
It contains carbs, so the serving size matters.
Almond Milk
Can≈ 0.1 g per 100 ml
Low in carbs as long as you choose an unsweetened version.
Coconut Milk
Can≈ 0.4 g per 100 ml
Low in carbs when it is unsweetened.
Unsweetened Soy Milk
Can≈ 0.3 g per 100 ml
Low in carbs when there is no added sugar.
Oat Milk
Avoid≈ 5.9 g per 100 ml
It contains a fairly high amount of carbs.
Unsweetened Cashew Milk
Can≈ 0.3 g per 100 ml
Low in carbs as long as it stays unsweetened.
Unsweetened Macadamia Milk
Can≈ 0.2 g per 100 ml
Low in carbs when there is no added sugar.
Ready-to-Drink Protein Shake
Use in moderation≈ 3 g per 100 ml
The ingredient profile may include a meaningful amount of carbs.
Juice and smoothies
9 drinks
Orange Juice
Avoid≈ 10.2 g per 100 ml
It contains natural sugars in a fairly concentrated amount.
Apple Juice
Avoid≈ 11.1 g per 100 ml
It contains natural sugars in a concentrated form.
Grapefruit Juice
Avoid≈ 9.1 g per 100 ml
It contains natural sugars in a fairly concentrated form.
Cranberry Juice
Avoid≈ 12.1 g per 100 ml
It contains natural sugars at a high concentration.
Tomato Juice
Use in moderation≈ 3.1 g per 100 ml
It contains a moderate amount of carbs.
Vegetable Juice
Use in moderation≈ 4.2 g per 100 ml
The final carb count depends heavily on the ingredients.
Lemonade
Avoid≈ 9.5 g per 100 ml
It contains sugar.
Sugar Free Lemonade
Can≈ 0.4 g per 100 ml
It has no sugar, but the ingredient list still deserves a quick check.
Berry Smoothie
Avoid≈ 9.9 g per 100 ml
It contains a significant amount of carbs.
Sweeteners for keto drinks
If you want a quick guide to sweetening coffee, tea, lemonades, and cocktails on keto, open the dedicated sweeteners section.
Drinks table
A quick comparison of drinks by carbs and keto status.
| Drink | Carbs per 100 ml | Keto |
|---|---|---|
Black Coffee 0 g per 100 ml Can | 0 g per 100 ml | Can |
Espresso 1.7 g per 100 ml Can | 1.7 g per 100 ml | Can |
Americano 0 g per 100 ml Can | 0 g per 100 ml | Can |
Cold Brew 0.2 g per 100 ml Can | 0.2 g per 100 ml | Can |
Latte 5 g per 100 ml Use in moderation | 5 g per 100 ml | Use in moderation |
Cappuccino 4 g per 100 ml Use in moderation | 4 g per 100 ml | Use in moderation |
Flat White 4.5 g per 100 ml Use in moderation | 4.5 g per 100 ml | Use in moderation |
Mocha 9 g per 100 ml Avoid | 9 g per 100 ml | Avoid |
Iced Latte 5.1 g per 100 ml Avoid | 5.1 g per 100 ml | Avoid |
Bulletproof Coffee 0.5 g per 100 ml Can | 0.5 g per 100 ml | Can |
Black Tea 0 g per 100 ml Can | 0 g per 100 ml | Can |
Green Tea 0 g per 100 ml Can | 0 g per 100 ml | Can |
Herbal Tea 0.2 g per 100 ml Can | 0.2 g per 100 ml | Can |
Matcha Latte 4.5 g per 100 ml Use in moderation | 4.5 g per 100 ml | Use in moderation |
Chai Latte 8.1 g per 100 ml Avoid | 8.1 g per 100 ml | Avoid |
Show 39 more drinks
See also keto alcohol
If you want a separate guide for wine, beer, spirits, and cocktails on keto, open the alcohol section.
What drinks are okay on keto
Water, sparkling water, black coffee, unsweetened tea, and some zero-sugar drinks are usually the easiest choices. Even then, portion size and ingredients still matter.
What drinks are not okay on keto
Juice, regular cola, sugary energy drinks, and syrup-heavy milk or coffee drinks can raise carbs fast. They are usually better treated as occasional exceptions rather than everyday keto options.
How to count carbs in drinks
Look at the real serving you drink, not just the label line. Milk, sugar, syrups, and sweet add-ins are often what make the biggest difference in the final carb count.