KETO VERDICTLIMIT
Regular beer is generally incompatible with keto. It averages ~3.6g net carbs per 100ml (≈13g per 12oz/355ml), which can consume most of a strict daily carb budget. If you drink, consider light-beer or zero-carb spirits instead.
Is Regular Beer Keto?
Alcoholic Beverages
Regular beer is generally incompatible with keto. It averages ~3.6g net carbs per 100ml (≈13g per 12oz/355ml), which can consume most of a strict daily carb budget. If you drink, consider light-beer or zero-carb spirits instead.
- Net carbs (100g)3.6g
- Protein (100g)0.4g
- Fat (100g)0g
- Keto verdictLimit portions
NUTRITION FACTS
Per 100g (raw)
Net Carbs
3.6g
Total Carbs
3.6g
Fiber
0g
Protein
0.4g
Fat
0g
Calories
43
Source: USDA FoodData Central
WHY TO LIMIT IT ON KETO
- High effective carbs per typical serving: ~13g per 12oz (355ml) can crowd out food carbs
- Beer retains residual grain sugars; unlike spirits, fermentation doesn’t remove all carbs
- Easy to over-consume due to larger serving volumes
- Can be swapped for light-beer (usually lower per 100ml) or zero-carb spirits
- If chosen, keep to a small pour and offset carbs elsewhere
- Alcohol can stall fat burning temporarily—factor into goals
HEALTH BENEFITS
- Contains some B vitamins and polyphenols from grains/hops
- Silicon content may support bone health (varies by style)
- Small protein/peptide content from yeast and malt
- Hydration alongside alcohol is critical—pair with water
- Minimal overall nutrient density relative to carb load
- Enjoyment/satisfaction for some, but not optimal on keto
PREPARATION SUGGESTIONS
VERY LIMITED OCCASION
If choosing beer, cap at a small pour (4–6oz / 120–180ml), track carbs, and pair with a high-fat, protein-rich keto meal.
LIGHT BEER ALTERNATIVE
Swap to light-beer (often ≈2–3g carbs per 100ml; check labels) to reduce total carbs per serving.
SPIRITS SUBSTITUTE
Choose zero-carb spirits like whiskey or vodka with club-soda or diet-soda and a squeeze of lime.
SPECIAL OCCASION ONLY
Reserve for rare events; budget the day’s carbs accordingly and prioritize nutrient-dense foods.