If you are following a ketogenic diet, you know that counting your carb intake is the most important thing you need to do every single day. Depending on whether you’re on the keto diet to lose weight or for other reasons, you may allow yourself to have more or less carbs throughout the day.
We all know that soda is absolutely forbidden on the ketogenic diet. It’s high in net carbs from simple sugars, full of artificial ingredients and simply not good for your health, whether you’re on a low carb diet or not.
Same goes for alcoholic beverages. Well… sort of.
Although hard liquor is approved on the keto diet, such as vodka, whiskey, rum and others, you have to be careful what you mix it with. When it comes to beer and mixed cocktails, it’s even more difficult to determine which ones are low carb and which ones are not.
Wondering which alcohol you can and cannot drink on keto? Read our Keto Alcohol Guide to find out!
White Claw hard seltzers are one of the best beverages out there when it comes to alcoholic beverages on the keto diet. They’re flavorful, low in net carbs and resemble a tasty light beer.
Which White Claw Flavors Are Keto Friendly?
White Claw hard seltzer water is simply carbonated water with alcohol plus some kind of flavoring. Therefore yes, White Claw is keto and is perfectly acceptable on the ketogenic diet.
Keep in mind that although having one or two White Claw seltzers won’t hurt you, overdoing it is not good either and may kick you out of ketosis sooner than you think.
How many carbs do they have? Well, that depends on the flavor but most of the time it’s somewhere between 1 and 2 grams of carbs.
One thing to keep in mind is that they are sweetened with cane sugar, which is not ideal for anyone who reacts negatively to insulin spikes or is on the keto diet because of blood sugar imbalances. Although cane sugar is not as unhealthy as regular white sugar, in terms of insulin spikes there’s hardly any difference.
I do think it’s safe to say that White Claw is keto friendly, but drink it smart and drink responsibly.
All of White Claw flavors are keto friendly, so you don’t need to worry about choosing one you like. They’re all around 1 to 2 grams of net carbs, which makes them low carb if you’re following a ketogenic diet.
Here are all the White Claw seltzer options:
White Claw Hard Seltzer
- Black cherry
- Natural lime
- Ruby grapefruit
- Passion fruit
White Claw Hard Seltzer Surge
- Natural lime
- Blood orange
White Claw Hard Seltzer Surf
- Citrus yuzu
- Tropical pomelo
- Watermelon lime
- Wildberry acai
White Claw Hard Seltzer Refreshr Lemonade
- Limon (with a hint of calamansi)
- Blood orange (with a hint of raspberry)
- Blackberry (with a hint of red cherry)
- Strawberry (with a hint of kiwi)
White Claw Refrshr Hard Seltzer Iced Tea
Can Drinking White Claws Cause Weight Gain?
Drinking alcohol never comes without repercussions. As you may already know, alcoholic drinks contain empty calories even if they have very few net carbohydrates. Let me break it down to you briefly what happens when you drink alcoholic drinks on keto.
Since the point of the ketogenic diet is to burn fat, once you’re in ketosis your body prioritizes burning fat stores for energy. The moment you start drinking, your body considers any alcoholic drink as a toxin which needs to be secreted from the body ASAP.
Instead of burning fat, your body burns through alcohol first. If you’re consuming alcohol in large quantities, you will not burn fat and you will add unnecessary calories to your daily limit.
Therefore if you’re on the ketogenic diet to lose weight, you can’t drink White Claw seltzers like it’s water. It’s important you drink responsibly and limit yourself to maybe 1-2 White Claws a week or so.
Although White Claw keto friendly drinks are low carb, each can has 100 calories which can add up quickly if you’re not being careful.
White Claw vs. Truly for Keto
I’m quite glad I can compare these two. That simply means we’ve got variety to choose from on the ketogenic diet! The days of trying to make up for all kinds of high carb foods with lousy substitutes are long gone – which makes me nothing less but ecstatic.
If you want to compare White Claw and Truly to determine which one is better than the other, they’re nearly the same.
They’re both sweetened with cane sugar, which, as I’ve mentioned earlier, isn’t ideal when it comes to the ketogenic diet. Although one or two cans won’t kick you out of ketosis, such a small amount can already spike your insulin.
If you’re very sensitive to sugars either limit yourself to one drink or skip on drinking White Claw or Truly altogether.
Other than that, both White Claw and Truly are the same for the most part. The only difference I noticed is that while most of White Claw’s drink contain between 1-2 grams of carbs per can, Truly’s drinks contain 1-4 grams so pay attention while making your choice.
And now for the big winner – which brand is better in terms of taste? Although Truly does have a few interesting flavors, I’d still pick a can of White Claw any day.
Can You Drink White Claw on a Keto diet?
Drinking White Claw on the keto diet is perfectly acceptable! It’s low in net carbs, which makes it okay on a low carb diet.
There are lots of natural flavors to choose from, but my favorite is the Raspberry White Claw and the Mango White Claw. On the other hand, Megha prefers the Ruby Grapefruit White Claw and says it’s her top choice.
The best thing about White Claw is that you don’t need to mix it with anything else – it’s perfectly fine “as is”, no additional ingredients needed.
White Claw Nutrition Facts & Ingredients
Each can of the hard seltzer is very similar to one another, aside from the natural flavors. Here are certain qualities that are the same for each can:
- All White Claw’s have 100 calories (except the Surge line, which has 160 calories per can)
- All hard seltzers have 2 grams of carbs or less per can
- All White Claw seltzers contain 5% of alcohol (except Surge – 8%)
Here are the main ingredients:
- Purified carbonated water – when it comes to nutritional properties, carbonated water is the same thing as regular water just with bubbles. If it’s pure and not mixed with any sugars, carbonated water is low carb and keto.
- Alcohol – although White Claw doesn’t specify exactly what kind of alcohol they’re using, they do state on their website that it’s a gluten free alcohol base. It sounds like a hard liquor type to me, therefore you can drink it on the ketogenic diet without any issues.
- Natural flavors – although these might me made in a lab, as per FDA’s regulations they must come from natural sources, such as fruit and vegetables.
- Cane sugar – as I’ve mentioned before, this isn’t an ideal addition to any White Claw seltzer, but you shouldn’t be too worried about it if you’re not sensitive to glucose spikes. I wish they used erythritol or monk fruit instead, but I won’t complain here at all!
- Citric acid – this ingredient is a natural acid found in all citrus fruits. It helps keep foods fresh and helps improve the taste.
- Sodium citrate – basically a salt derived from the above mentioned citric acid. Used as a flavoring aid and helps the drink hold its consistency.
Our Final Opinion
Is White Claw keto friendly? It’s a great option for a low carb alcoholic beverage without all the unnecessary sugars. They’re low in net carbs, so you can have one or two drinks and not worry about getting kicked out of ketosis.
You can choose from dozens of different flavors such as natural lime, ruby grapefruit and many, many more.
However, keep in mind that if you’re on the keto diet to regulate your blood sugars you might experience insulin spikes since White Claw hard seltzers are sweetened with cane sugar. It’s not an ideal ingredient to have while on a low carb diet, but it does the job and still amounts to very few net carbohydrates.
Have you ever had any of the White Claw’s seltzers? Let us know in the comments which one is your favorite!