Prosecco is a sparkling white wine that originated in Italy. It’s made from Glera grapes and is known for being light, crisp, and bubbly. Prosecco has become an increasingly popular drink choice in recent years. With the rise of low-carb diets like the ketogenic diet, many people wonder if drinks like Prosecco can be enjoyed on keto.
What is Prosecco?
Prosecco is an Italian sparkling wine made from Glera grapes grown in specific regions of northeast Italy. The two primary Prosecco production areas are Conegliano Valdobbiadene and Asolo. Prosecco gets its signature bubbles through a secondary fermentation process called Charmat or tank method, where the wine undergoes a second fermentation in pressurized tanks.
Prosecco is lighter, crisper, and more affordable than Champagne. It has fruity flavors like green apple, pear, and citrus. Prosecco contains about 11% alcohol by volume (ABV) and has a semi-sweet flavor profile. It’s classified as a dry to extra-dry sparkling wine.
There are several styles of Prosecco:
- Prosecco DOC – This is the standard Prosecco, accounting for 99% of production. It’s made from 85-100% Glera grapes.
- Prosecco DOCG – This is the highest quality Prosecco, produced in Conegliano Valdobbiadene. It’s made from at least 85% Glera grapes.
- Prosecco Superiore DOCG – Also from Conegliano Valdobbiadene, this is the best quality Prosecco, from old Glera vines. It has more complexity and structure.
- Sparkling Rosé – Pink-colored Prosecco, with 15% red wine grapes like Pinot Noir added.
Within the broad category of Prosecco DOC, there are additional classifications:
- Extra Dry – With 12-17 grams of residual sugar per liter, it has a touch more sweetness.
- Dry – This style has 17-32 g/L of residual sugar, with medium dryness.
- Demi-Sec – The sweetest type of Prosecco with 32-50 g/L of residual sugar.
Nutrition Facts for Prosecco
A 5 fluid ounce (150 ml) serving of Prosecco contains (1):
- About 110 calories
- 2.5 g carbohydrates
- 0 g fiber
- 2.5 g sugar
- No protein, fat, or micronutrients
The carb count consists entirely of residual sugar left after the fermentation process. Dry styles of Prosecco generally have 1-2 grams of carbs per serving, while sweeter versions can have 4 grams or more.
Prosecco contains no nutrients like vitamins, minerals, or antioxidants. The only macronutrients present are trace amounts of carbohydrates from residual sugar.
Is Prosecco Keto-Friendly?
Most dry styles of Prosecco contain minimal carbs, so drinking a glass can fit into your daily keto macros. Sweeter versions will have slightly higher carb counts.
To be considered keto-friendly, a standard serving of wine should have around 5 grams of net carbs or less. Net carbs refer to total carbs minus fiber and sugar alcohols.
Since Prosecco contains no fiber, the total carbs and net carbs are identical. A 5 ounce (150 ml) serving of dry Prosecco generally provides (2):
- 1-2 grams of net carbs for Extra Brut or Brut Nature
- 2-3 grams of net carbs for Extra Dry
- 3-4 grams of net carbs for Dry
This carb count falls within most keto diet limits. However, be sure to account for the carbs and calories in any mixers or additions.
Sweet Versions
Sweeter styles like Demi-Sec can contain around 5+ grams of carbs per serving, putting them over the commonly recommended keto limits.
Sparkling rosé versions may also be slightly higher in carbs, depending on the red wine grapes used.
When it comes to the sweetest versions, most experts recommend limiting yourself to a half serving or skipping them altogether if you want to remain in ketosis.
Keto-Friendly Serving Tips
Here are some tips for enjoying Prosecco on keto:
- Stick with dry styles (Extra Brut, Brut, Extra Dry).
- Limit yourself to one 5 ounce (150 ml) glass per day.
- Read labels and count carbs – don’t just estimate.
- Avoid sweet mixers like juice, soda, or liqueurs.
- Mix with soda water or diet soda instead of regular soda.
- Choose “skinny” mixers like diet tonic or zero-carb lemonade.
- Add a dash of bitters for flavor without carbs.
- Garnish with berries or citrus wedges.
As long as you practice moderation and account for the carbs, an occasional glass of dry Prosecco can be enjoyed on a keto lifestyle.
Potential Benefits of Prosecco
Dry Prosecco is not just low in carbs – it may also offer some potential benefits (3):
- Antioxidants – Prosecco contains polyphenols and flavonoids with antioxidant properties that can help reduce oxidative stress.
- Anti-inflammatory Effects – Compounds in Prosecco may help lower inflammatory markers.
- Improved Cholesterol – Moderate intake of dry Prosecco may help increase HDL (good) cholesterol and decrease LDL (bad) cholesterol.
- Gut Health – Polyphenols in Prosecco can act as prebiotics to feed healthy bacteria in the gut microbiome.
That being said, these potential benefits require moderate consumption. Heavy or excessive intake of alcoholic beverages carries numerous health risks.
Potential Downsides of Prosecco
Despite the possible benefits, there are also some potential downsides to consider:
- Halts Ketosis – Drinking alcohol can pause ketone production and ketosis in the short-term.
- Dehydration – Alcohol acts as a diuretic, causing fluid loss. This can negatively impact ketosis.
- Stalled Weight Loss – Alcohol provides empty calories and makes it harder for some to lose weight.
- Lower Inhibitions – Drinking may increase cravings and temptation to cheat on your keto diet.
- Adverse Effects – Excessive intake is linked to health issues like liver disease, certain cancers, mental decline, and more.
Despite the modest carb count, there are reasons you may want to refrain from drinking alcohol on keto.
Tips for Drinking Alcohol on a Keto Diet
If you do choose to drink alcohol in moderation on keto, here are some tips to mitigate the downsides:
- Limit alcoholic beverages to 1 serving per day max for women and 2 for men.
- Drink plenty of water before, during, and after to stay hydrated.
- Avoid drinking when hungry – instead, drink with or directly after meals.
- Pace yourself – sip drinks slowly rather than gulping them down.
- Stick to lower-carb options like dry wines, spirits, and low-carb beers.
- Avoid beer and mixed drinks high in carbs and sugar.
- Balance alcohol calories within your daily macros.
- Consider taking exogenous ketones.\
With proper precautions, an occasional low-carb drink like dry Prosecco can be enjoyed without kicking you out of ketosis. Just be mindful of your intake and the potential effects.
Common Questions
Here are answers to some frequently asked questions about drinking Prosecco on the keto diet:
What is the lowest carb Prosecco?
The lowest carb options are the Extra Brut or Brut Nature styles, which contain around 1 gram of residual sugar per serving. These dry versions have the fewest carbs.
Is Prosecco better than Champagne?
Prosecco and Champagne are both sparkling wines, but they differ in a few key ways:
- Prosecco is made from Glera grapes, while Champagne is made from Chardonnay, Pinot Noir, and Pinot Meunier grapes.
- Prosecco uses the tank method while Champagne uses the traditional method for its bubbles.
- Prosecco has flavors of green apple, pear, and citrus while Champagne is quite bready and toasty.
- Prosecco is produced in northern Italy while Champagne hails from the Champagne region in France.
- Prosecco is more affordable, casual, and accessible while Champagne is viewed as more upscale and celebratory.
In terms of carbs, they contain a similar amount. Dry styles of Prosecco and Champagne both provide about 1-2 grams of carbs per serving.
Can you mix Prosecco with diet soda?
Yes, you can mix Prosecco with zero-calorie diet sodas like Diet Coke or Diet 7-Up. The bubbly diet soda helps enhance the sparkling texture of the Prosecco. Just be sure to pour in the diet soda gently to avoid losing the effervescence.
What can I mix with Prosecco instead of orange juice?
Some keto-friendly mixers for Prosecco include:
- Diet lemon-lime soda or ginger ale
- Flavored zero-carb seltzer water
- Sugar-free lemonade, cranberry juice, or iced tea
- Fresh muddled berries
- Squeeze of fresh citrus juice
- Dash of bitters
- Sparkling water
Can you drink Prosecco on a lazy keto diet?
Lazy keto involves following a low-carb diet without strictly tracking macros. Some key tips for drinking Prosecco on lazy keto include:
- Stick to just 1 glass max per day
- Choose dry styles like Brut or Extra Dry
- Avoid sweetened mixers
- Be mindful of alcohol’s effects on cravings and ketosis
- Consider lower carb swap options like sparkling water with lemon
You can enjoy the occasional glass, but be cautious of going overboard, as the carbs and alcohol can quickly add up without tracking.
Is Prosecco gluten-free?
Most Prosecco is gluten-free, as it is made purely from grapes without any gluten-containing grains. However, verify with the wine producer, as some wineries may use gluten-based fining agents.
The Bottom Line
Most dry styles of Prosecco can be enjoyed in moderation on a keto diet. A 5 ounce (150 ml) glass typically contains around 1-4 grams of carbs. Sweeter versions should be avoided or limited to half servings.
When drinking Prosecco, opt for dry Brut or Extra Brut, avoid sweet mixers, and carefully account for carb and alcohol intake within your daily macros. While an occasional glass generally won’t knock you out of ketosis, excessive intake can stall your progress.
Overall, if you want to indulge in a celebratory glass of bubbly, dry Prosecco is a solid keto-friendly choice.
Just remember to enjoy in moderation and choose low carb serving options. Salute!
