White Claw has become one of the most popular hard seltzers on the market, known for its refreshing taste and low calorie and carb content. With the rising popularity of the ketogenic diet, many are wondering if White Claw can fit into a keto lifestyle.
In short – yes, White Claw is keto friendly. While no alcoholic beverages can truly be considered keto, White Claw only contains 2g net carbs per 12oz can, making it one of the lowest carb options available. When consumed in moderation, White Claw can fit into a keto diet.
Nutrition Facts for White Claw
Let’s take a look at the nutrition facts for White Claw:
| Nutrition Facts per 12oz Can | |
|---|---|
| Calories | 100 |
| Fat | 0g |
| Carbs | 2g |
| Protein | 0g |
As you can see, White Claw is low in calories, fat, carbs, and protein. The 2g of carbs come mostly from alcohol, leaving minimal residual sugar.
This carb content is much lower than most beers, wines, and mixed drinks. For example, a 12oz regular beer contains around 13g net carbs, while a piña colada can have over 50g carbs.
How Many Carbs are Allowed on Keto?
The ketogenic diet typically limits daily carb intake to just 20-50g net carbs. Net carbs account for fiber, which does not impact blood sugar or ketosis.
With only 2g net carbs per can, White Claw takes up very little of your daily carb allowance on keto. One 12oz can of White Claw contains about:
– 4% of your carbs on a 20g/day ketogenic diet
– 2% of your carbs on a 50g/day ketogenic diet
This calculations is based on one standard can of White Claw. Consuming multiple cans or larger servings could quickly use up your carb allowance. Moderation is key.
Alcohol and Ketosis
To achieve ketosis, the ketogenic diet requires limiting carb intake to induce fat burning. Alcohol is metabolized differently than carbs and does not directly impact ketosis.
However, alcohol is often mixed with sugary additives like fruit juices or soda. It’s the carb mixers – not the alcohol itself – that affects ketosis.
As a low carb option, White Claw has minimal impact on ketosis. However, alcohol consumption still comes with certain risks that you should be aware of on keto:
– **Calories** – Alcohol is high in empty calories, which can slow fat burning.
– **Dehydration** – Alcohol is a diuretic, causing dehydration that exaggerates keto flu symptoms.
– **Inhibit Fat Burning** – While alcohol doesn’t affect ketosis, your body prioritizes processing alcohol over other fuels like fat or carbs.
– **Poor Decisions** – Being intoxicated may lead to poor food choices that can knock you out of ketosis.
Tips for Drinking White Claw on Keto
Here are some tips to enjoy White Claw while maintaining ketosis:
– **Drink in moderation** – 1-2 cans max per day, being careful not to go over carb limits
– **Hydrate well** – Drink extra water before, during, and after to counter dehydration
– **Avoid sweet flavors** – Stick to seltzers without added sweeteners or fruit juices
– **Eat keto foods** – Pair seltzers with low carb snacks like cheese, meat, or olives
– **Track carbs** – Account for seltzer carbs in your daily counts
– **Limit other carbs** – Cut back on other keto unfriendly foods to compensate
The Best White Claw Flavors for Keto
White Claw offers a variety of flavor options, but some are lower in carbs than others. Here are the best White Claw flavors for keto:
| Flavor | Net Carbs |
|---|---|
| Pure Hard Seltzer (Unflavored) | 0g |
| Black Cherry | 1g |
| Raspberry | 1g |
| Natural Lime | 1g |
| Grapefruit | 2g |
| Mango | 2g |
Aim for seltzers under 2g net carbs, and limit fruit flavored options like mango that are slightly higher. Unflavored White Claw Pure Hard Seltzer contains no carbs, making it the top keto choice.
Low Carb Alcohol Options Compared
How does White Claw compare to other popular low carb alcoholic drinks on keto? Here’s a breakdown:
| Drink (12oz serving) | Net Carbs |
|---|---|
| White Claw Hard Seltzer | 2g |
| Ultra Light Beer | 3-4g |
| Dry Wines (red, white) | 2-4g |
| Pure Spirits (vodka, gin, tequila) | 0g |
| Bloody Mary | 4-8g |
| Whiskey Sour | 10-15g |
While most pure hard liquors contain 0g carbs, mixers often add sugar. White Claw clocks in at 2g net carbs, on par with dry wines and light beer. Overall, it’s one of the best low carb alcoholic options.
The Bottom Line
At just 2g net carbs per can, White Claw can comfortably fit into a keto lifestyle when consumed in moderation. It’s one of the lowest carb ready-to-drink alcoholic beverages available.
Stick to 1-2 cans per day, focus on the pure and lightly flavored options, stay hydrated, and account for the carbs in your daily tally. While no alcohol can truly be considered keto, White Claw is arguably one of the most keto friendly alcoholic drinks around.
