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Non-Alcoholic Wine and Weight Loss: What’s the Connection?

non-alcoholic wine


Non-alcoholic wine has been gaining popularity among health-conscious individuals, but if you’re following a Keto diet like me, you might be wondering how it fits into your low-carb lifestyle. I’ve done some research to help you navigate this tricky terrain. While wine without alcohol may seem like a healthier alternative to regular wine, it’s not always the best choice for those of us on Keto. In this article, I’ll share what I’ve learned about zero alcohol wine and its impact on the Keto diet, so you can make informed decisions about your drink choices while maintaining ketosis.

Top 10 Takeaways:

  1. NA wine typically contains more carbs than regular wine, making it less Keto-friendly.
  2. The higher sugar content in alcohol-free wine can potentially disrupt ketosis.
  3. For Keto dieters, dry regular wines are generally a better choice than non-alcoholic versions.
  4. Wines without alcohol usually contain 2-4g of carbs per serving, which can be a significant portion of daily Keto carb allowance.
  5. While lower in calories, the carb content of zero alcohol wine outweighs its calorie benefits for Keto dieters.
  6. There are few truly low-carb options in the non-alcoholic wine market suitable for strict Keto diets.
  7. The potential health benefits of non-alcoholic wine (like antioxidants) can be obtained from other Keto-friendly sources.
  8. If choosing to include non-alc wine on Keto, it should be consumed very sparingly and in small amounts.
  9. Keto dieters should prioritize tracking carbs over calories when considering alcohol-free wine.
  10. Alternatives like flavored sparkling water or Keto-friendly mocktails can be better options for those wanting a non-alcoholic, low-carb drink.

Does Non-Alcoholic Wine Have Fewer Calories Than Regular Wine?

Yes, wine that’s alcohol free typically contains significantly fewer calories than regular wine. This is primarily due to the absence of alcohol, which is a major source of calories in regular wine. On average, a 5-ounce (150ml) glass of regular wine contains about 120-150 calories, while the same amount of non-alcoholic wine usually contains only 20-50 calories. This substantial difference makes non-alcoholic wine a more suitable option for those watching their calorie intake. However, it’s important to note that the exact calorie content can vary depending on the brand and type of non-alcoholic wine.

Can Non-Alcoholic Wine Help With Weight Loss?

non-alcoholic wine

While non-alcoholic wine isn’t a direct weight loss aid, it can indirectly support weight loss efforts. By choosing NA wine over regular wine, you’re significantly reducing your calorie intake, which is crucial for weight loss. Additionally, avoiding alcohol can lead to better sleep quality and improved metabolism, both of which are beneficial for weight management. However, it’s essential to remember that non-alcoholic wine may still contain calories and sugars, so it should be consumed in moderation as part of a balanced diet and exercise regimen. The key to weight loss remains creating a calorie deficit through a combination of reduced calorie intake and increased physical activity..

How Many Calories Are In Non-Alcoholic Wine?

The calorie content in non-alcoholic wine can vary significantly depending on the brand, type, and production method. On average, a 5-ounce (150ml) glass of NA wine contains between 20 and 50 calories. Some low-calorie options may have as few as 10-15 calories per glass, while others might reach up to 60 calories. For comparison, the same amount of regular wine typically contains 120-150 calories.

It’s important to check the nutrition label or the manufacturer’s information for the exact calorie content of a specific non-alcoholic wine. Sparkling varieties often have slightly fewer calories than still wines, and wines made from white grapes generally have fewer calories than those made from red grapes.

Does Non-Alcoholic Wine Contain Sugar?

sugar in non-alcoholic wine

Yes and no.  It depends on the brand.  Most non-alcoholic wine typically contain some sugar.  This is because the fermentation process, which normally converts grape sugars into alcohol, is either halted or the alcohol is removed after fermentation in non-alcoholic wines. As a result, more residual sugar remains. The sugar content can vary widely, from about one to 15 grams per 100ml (3.4 ounces) in drier varieties to up to 8-15 grams in sweeter options.

Some brands may add sugar to improve taste after dealcoholization. It’s important for consumers, especially those monitoring sugar intake for health reasons, to check the nutritional information. Despite the sugar content, non-alcoholic wines still generally contain fewer calories overall compared to regular wines due to the absence of alcohol.

Here are some key points about carbs and sugar in non-alcoholic wine:

  • Sugar content varies: Non-alcoholic wines typically contain more sugar than regular wines, as some sugar is often added to balance the flavor after alcohol removal. So be sure to read the label first.
  • Low-sugar options exist: Many producers now offer low-sugar non-alcoholic wines to cater to health-conscious consumers like you and me!
  • Zero Carb Options: There are less than a handful of zero carb wines available, but they are out there!
  • Comparison to regular wine: While non-alcoholic wines may have more sugar than regular wines, they generally contain only about a quarter of the calories because the alcohol is removed.
  • Balance is key: Some sugar is often necessary to balance the acidity, to give the wine some weight and texture, and to maintain flavor in the non alcoholic wines.
  • Alternative sweeteners: Some brands use alternative sweeteners like stevia or monk fruit to reduce sugar content.
  • Sparkling wines: Bubblies may typically have higher sugar content due to higher acidity levels.  Again, read the nutritional label

Are There Low-Sugar and Low-Calorie Options For Non-Alcoholic Wine?

non alcoholic red wine and beef

Yes, there are low-sugar and low-calorie options available in the non-alcoholic wine market. Many producers are recognizing the demand for healthier alternatives and are creating wines with reduced calorie content. Some brands offer non-alcoholic wines with as few as 10-20 calories per serving. These low-calorie options often use special fermentation processes or grape varieties that naturally produce less sugar.

On the Keto diet or in following a low-carb lifestyle you will want to track your calories, as well as your carbs.  This can be a key factor in whether or not you’re successful in achieving your weight loss goal in using this philosophy.

Keto and low-carb food posts can lead us to believe that it’s okay to consume as many calories as you desire, as long as the dish is super low in carbs.  To succeed on the keto diet, it’s crucial to count both your daily calories and carbs. While the primary goal of keto is to enter ketosis by limiting carbs, tracking calories is essential for weight loss. Consuming fewer carbs helps stabilize blood sugar and maintain ketosis, but high-fat foods on keto are calorie-dense. Without monitoring, you might overeat and hinder weight loss. Counting calories ensures you create a caloric deficit, necessary for shedding pounds. Using tracking tools can help you stay within your carb and calorie limits, preventing plateaus and promoting sustained weight loss.

What Are the Calories and Carbs in Different Brands?

Sovi Reserve Red with Chicken Crust Pizza

Here are the calories and carbs in different brands:


  1. ONES Sparkling White:
    • Calories: 24 per 250mL (approximately 9.6 calories per oz)
    • Sugar: 0g per serving
  2. Giesen Sauvignon Blanc:
    • Calories: 12.5 per 100mL (approximately 3.7 calories per oz)
    • Sugar: 2.5g per 100mL (approximately 0.74g per oz)
  3. Joyus Sparkling White:
    • Calories: 22 per 187mL serving (approximately 3.5 calories per oz)
    • Sugar: 4.5g per 187mL serving (approximately 0.72g per oz)


  1. ONES Sparkling Rosé:
  2. Joyus Rosé:
    • Calories: 19 per 187mL serving (approximately 3 calories per oz)
    • Sugar: 3.7g per 187mL serving (approximately 0.59g per oz)
  3. Joyus Sparkling Rosé:
    • Calories: 22 per 187mL serving (approximately 3.5 calories per oz)
    • Sugar: 4.5g per 187mL serving (approximately 0.72g per oz)


  1. Sovi Reserve Red:
    • Calories: 15 per 150mL serving (approximately 3 calories per oz)
    • Sugar: 2g per 150mL serving (approximately 0.4g per oz)
  2. Joyus Cabernet Sauvignon:
    • Calories: 31 per 187mL serving (approximately 5 calories per oz)
    • Sugar: 2.5g per 187mL serving (approximately 0.4g per oz)
  3. YOURS Non-Alcoholic California Red Blend:
    • Calories: 10 per 5oz serving (2 calories per oz)
    • Sugar: 1g per 5oz serving (0.2g per oz)

Keep 2 things in mind.  First serving sizes and measurements may vary between brands, so these figures should be considered approximate. I have not tasted all these wines. This list is to only provide you the names of the wines so you can undertake your own investigation.

What is ONES Sparkling Wine?

ONES Non-Alcoholic Sparkling Wines

When it comes to weight loss, carbs, sugar, and calories, I do recommend ONES non-alcoholic sparkling wines. LOVE THEM!  These wines have no carbs, no sugar, and only 18 calories per serving. They come from the Okanagan Valley in Canada. This area grows great wine grapes. It has hot, dry summers that make the grapes tasty.ONES uses top grapes to make their wine. They ferment the grapes like normal wine. Then they take out the alcohol. But they keep the good flavors. They don’t add sugar after this. The wine still tastes like real wine. It has a tiny bit of alcohol left. This helps it feel right in your mouth. People who like wine can enjoy ONES without worrying about calories or alcohol.

(Click this link for a 10% discount on ALL Ones Sparkling Wines)

How Does Non-Alcoholic Wine Compare To Regular Wine For Weight Management?

How Can I Incorporate Low-Sugar Alcohol-Free White Wine Into My Keto Meal Plan?

Non-alcoholic wine is generally considered better for weight management compared to regular wine. The primary advantage is the significantly lower calorie content. While a 5-ounce glass of regular wine contains about 120-150 calories, the same amount of non-alcoholic wine typically has only 20-50 calories. This calorie reduction can make a substantial difference in overall calorie intake, especially for regular wine drinkers.

Additionally, alcohol can impair judgment and lead to increased food consumption, which non-alcoholic wine avoids. For optimal weight management, non-alcoholic wine should be incorporated into a balanced diet and active lifestyle.  Always make sure to add the carbs and sugars from your zero alcohol wine to your daily macro count.

Can I Drink Non-Alcoholic Wine On A Diet?

Non-Alcoholic Wine and Steak

Yes, you can include non-alcoholic wine in a diet plan, but it should be done mindfully. Non-alcoholic wine is a lower-calorie alternative to regular wine, making it more diet-friendly. However, it still contains calories and sugars, which need to be accounted for in your overall calorie budget.

When incorporating non-alcoholic wine into your diet, consider the following:

If the non-alcoholic wine you select contains residual sugars, it is advisable to consume it alongside a meal rich in protein and lipids. This dietary strategy helps modulate postprandial glycemic response by attenuating the rate of glucose absorption and mitigating potential insulin spikes.

The presence of protein and fat in the meal can:

  1. Slow gastric emptying, thereby reducing the rate at which glucose enters the bloodstream
  2. Stimulate the release of incretin hormones, which can enhance insulin sensitivity
  3. Provide a competing substrate for metabolism, potentially decreasing the immediate impact of glucose on blood sugar levels

This approach aligns with the principles of glycemic index and glycemic load management, promoting more stable blood glucose levels and potentially reducing the risk of adverse metabolic effects associated with rapid glucose fluctuations.

Are There Any Health Benefits To Drinking Non-Alcoholic Wine?

non-alcoholic wines high in antioxidants

Non-alcoholic wine may offer several potential health benefits, although more research is needed to fully understand its effects.

Some potential benefits include:

  1. Cardiovascular health: Non-alcoholic red wine contains polyphenols, which may help reduce blood pressure and improve heart health.
  2. Antioxidants: Like regular wine, non-alcoholic varieties contain antioxidants that can help combat oxidative stress in the body.
  3. Reduced cancer risk: Some studies suggest that the antioxidants in non-alcoholic wine may have anti-cancer properties.
  4. Better sleep: Unlike alcoholic wine, non-alcoholic options don’t disrupt sleep patterns.
  5. Liver health: Non-alcoholic wine doesn’t stress the liver like alcoholic beverages do.
  6. Pregnancy-safe: It provides a safe alternative for pregnant women who want to enjoy the taste of wine.
  7. Mental health: It can be a suitable option for those avoiding alcohol due to mental health concerns.

While these potential benefits are promising, it’s important to note that non-alcoholic wine should not be consumed specifically for health reasons without consulting a healthcare professional.

Is Non-Alcoholic Wine Good For You?

alcohol-free white wine and ketosis

Wine with no alcohol can be considered a healthier alternative to regular wine, but whether it’s “good for you” depends on various factors.

Here are some pros and cons to consider:


  1. Lower in calories than regular wine
  2. Contains antioxidants and polyphenols
  3. May offer some cardiovascular benefits
  4. No risk of alcohol-related health issues
  5. Suitable for those who need to avoid alcohol


  1. May contain more sugar than regular wine, as mentioned.
  2. Not calorie-free

But we’ve talked about these pitfalls.  So be sure to read the label of the back of the wine bottles before purchasing.  While non-alcoholic wine can be part of a healthy lifestyle when consumed in moderation, it shouldn’t be considered a health food. It’s best to view it as a beverage option that can be enjoyed occasionally as part of a balanced diet.

How Can I Incorporate Alcohol-Free Wine Into A Weight Loss Plan?

Incorporating non-alcoholic wine into a weight loss plan can be done effectively.

Here are the following strategies:

  1. Calorie awareness: Include the calories from non alcoholic wine in your daily calorie budget.
  2. Portion control: Stick to standard serving sizes (usually 5 ounces or 150ml).
  3. Choose low-calorie options: Opt for brands that offer lower-calorie NA wines.  See the examples of brands above.
  4. Limit frequency: Treat zero alcohol wine as an occasional beverage, not a daily staple. ONES Sparkling Wines are one brand you can incorporate into regular consumption because they have zero carbs and zero sugar and are super low in calories.
  5. Pair with healthy foods: Use it to complement nutritious meals rather than as a standalone drink.
  6. Hydration balance: Don’t let it replace water in your diet; stay well-hydrated.
  7. Mindful consumption: Avoid mindless drinking; savor each glass slowly.
  8. Track intake: Use a food diary or app to monitor your non alcoholic wine consumption.
  9. Plan ahead: If you know you’ll be having non-alc wine, adjust your other meals accordingly.
  10. Exercise balance: Remember that weight loss is about overall calorie balance; maintain your exercise routine.

By following these guidelines, you can enjoy non-alcoholic wine while still pursuing your weight loss goals. Remember, the key to successful weight loss is creating a sustainable calorie deficit through a combination of diet and exercise.

What are some Keto Low-Carb Recipes That Complement Zero-Alcohol Wine?

Keto Lemon Garlic Chicken

Keto Lemon Garlic Chicken

Bacon-Wrapped Salmon Asparagus (Heart Healthy)

Salmon and Brussels Sprouts (Heart Healthy)

Tuna Avocado Blackberry Salad (Hearty Healthy)

Cinnamon Marmalade Chicken (Heart Healthy)

Curry Chicken Quarters (Heart Healthy)

Chicken Marsala (Heart Healthy)

Montreal Chicken Quarters (Heart Healthy)

Lemon Garlic Chicken Thighs (Heart Healthy)

Shake ‘N Bake Chicken (Heart Healthy)

Crock-Pot Beef (Heart Healthy)

Bacon-Covered Meatloaf (Heart Healthy)

Mama Meatloaf (Heart Healthy)

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