Category
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 drinks options. The best: Chamomile Tea, Diet Coke, and Coke zero. Below, the list with each verdict and net carbs per serving.
Yes
Chamomile Tea
0 g net
/ 1 cup
Yes
Diet Coke
0 g net
/ 1 can (12 fl oz)
Yes
Coke zero
0 g net
/ 1 can (12 fl oz)
Yes
Matcha
0 g net
/ 1 tsp (powder)
Yes
Gatorade Zero
0 g net
/ 1 bottle (20 fl oz)
Yes
Crystal Light
0 g net
/ 1 glass (240 ml)
Yes
Water
0 g net
/ 1 glass
Yes
Sparkling water
0 g net
/ 1 glass
Yes
Diet soda
0 g net
/ 1 can (355 ml)
Yes
Coffee
0 g net
/ 1 cup
Yes
Tea
0 g net
/ 1 cup
Yes
Flavored water
0 g net
/ 1 glass (240 ml)
Yes
Green tea
0 g net
/ 1 cup
Yes
Mate
0 g net
/ 1 cup
Yes
Erythritol lemonade
0 g net
/ 1 glass
Yes
Grapefruit-infused water
0 g net
/ 1 glass (240 ml)
Yes
Espresso
0 g net
/ 1 shot (1 oz)
Yes
Water with lemon slices
0 g net
/ 1 glass
Yes
Hibiscus tea
0 g net
/ 1 cup
Yes
Keto coffee
0 g net
/ 1 cup
Yes
Lemon-infused water
0 g net
/ 1 glass (240 ml)
Yes
Almond milk
0 g net
/ 1 glass
Yes
Unsweetened Almond Milk
0 g net
/ 1 glass
Yes
Celsius energy drink
1 g net
/ 1 can (12 fl oz)
Yes
Premier Protein shake
2 g net
/ 1 shake (325 ml)
Yes
Fairlife Protein Shake
3 g net
/ 1 bottle (11.5 fl oz)
In moderation
Kombucha
6 g net
/ 1 glass
In moderation
Cortado
6 g net
/ 1 cup (150 ml)
In moderation
Soy milk
6 g net
/ 1 glass
In moderation
Core Power Protein Shake (Elite Chocolate)
9 g net
/ 1 bottle (14 fl oz)
No
Coconut water
12 g net
/ 1 glass
No
Oat milk
14 g net
/ 1 glass
No
Green juice
16 g net
/ 1 glass (240 ml)
No
Latte
16 g net
/ 1 medium glass (12 fl oz)
No
Cappuccino
18 g net
/ 1 medium cup (16 fl oz)
No
Grapefruit juice
24 g net
/ 1 glass
No
Orange juice
25 g net
/ 1 glass
No
Starbucks Pink Drink
26 g net
/ 1 grande (16 fl oz)
No
Lemonade
26 g net
/ 1 glass
No
Tonic water
26 g net
/ 1 glass
No
Energy drink
28 g net
/ 1 can (8.4 fl oz)
No
Chocolate milk
28 g net
/ 1 glass (240 ml)
No
Submarino
30 g net
/ 1 cup
No
Medicine Ball (Honey Citrus Mint Tea)
36 g net
/ 1 grande (16 fl oz)
No
Apple juice
36 g net
/ 1 glass
No
Shirley Temple
38 g net
/ 1 glass
No
Soda
39 g net
/ 1 can (12 fl oz)
No
Smoothie
50 g net
/ 1 glass (300 ml)
No
Banana smoothie
56 g net
/ 1 glass (300 ml)
No
Bubble Tea
60 g net
/ 1 regular glass (470 ml)
No
Starbucks Peppermint Mocha (Grande with 2% milk, whipped cream)
61 g net
/ 1 grande (16 fl oz)
Frequently asked questions
Which drinks can I eat on keto?
On keto you can eat Chamomile Tea, Diet Coke, Coke zero, and Matcha, with few net carbs per serving.
Which drinks should I avoid on keto?
Better avoid Coconut water, Oat milk, and Green juice: too many net carbs to stay in ketosis.
