Quick answer: The easiest keto drinks are water, sparkling water, unsweetened tea, black coffee and drinks with 0 g sugar and close to 0 g carbohydrate per serving, such as sugar-free drink syrups mixed with water. Watch out for juices, smoothies, sweetened coffee drinks, regular soft drinks, flavoured milks and many "healthy" bottled drinks, which can use up a day's carbohydrate allowance in one glass.
A ketogenic diet typically limits carbohydrate to a small amount per day, often in the range of 20 to 50 g, to encourage the body to use fat for fuel. Food gets most of the attention, but drinks are where carbs sneak in fastest. Here's what fits and what doesn't.
Very low-carbohydrate diets aren't suitable for everyone. If you have diabetes, kidney disease, are pregnant or take medication, talk to your doctor before starting keto.
The keto drinks list
| Drink | Typical carbs per serving | Keto fit |
|---|---|---|
| Water, still or sparkling | 0 g | Perfect |
| Water with a sugar-free drink syrup | about 0 g (check label) | Great for flavour |
| Black coffee, espresso | about 0 g | Yes |
| Unsweetened tea: black, green, herbal | about 0 g | Yes |
| Coffee with a splash of cream | low | Yes, count the cream |
| Unsweetened almond or coconut drink | low | Check the label |
| Diet / zero soft drinks | about 0 g | Fits; many people limit them |
| Cow's milk, laban | around 5 g per 100 ml | Small amounts only |
| Fruit juice, smoothies | high | Not keto |
| Regular soft drinks, sweet iced tea | high | Not keto |
| Flavoured lattes, frappés | high | Not keto unless sugar-free |
Why flavour matters on keto
Many people on keto miss soft drinks, juice and sweet iced tea more than desserts. If plain water feels endless, flavour helps you stick with it, and staying hydrated matters on keto: in the first days, many people lose water and some electrolytes as glycogen stores fall, which is part of what is often described as the "keto flu".
A sugar-free drink syrup lets you rebuild your favourite drinks without the carbs. A prepared glass of ZERUP has 0 g sugar and almost no calories, and you choose the strength yourself. ZERUP uses glycerin as carrier and is sweetened with acesulfame K and sucralose. Peach and Lemon Iced Tea replace bottled iced tea, Cola Orange and Orange replace soft drinks, and Mango or Dragonfruit Passionfruit give you the tropical flavour of a juice without the fruit sugar.
Hidden carbs: where keto drinks go wrong
"No added sugar" juices
"No added sugar" does not mean no sugar. Fruit juices are naturally high in sugar, and WHO counts sugars in juice as free sugars.
Coffee shop drinks
Syrups, sweetened milks, whipped cream and caramel drizzle turn a 0 g carb espresso into a dessert. Ask for sugar-free versions or take black coffee and add a dash of cream.
"Healthy" bottled drinks
Vitamin waters, kombucha, coconut water and some protein drinks can contain a surprising amount of sugar. Always read "carbohydrates, of which sugars" per serving.
Milk-based drinks
Milk contains lactose, a natural sugar. Laban and milk are nutritious, but on strict keto they need counting.
How to read a drink label for keto
- Look at carbohydrates per serving, not only sugars.
- For concentrates and syrups, check the prepared serving.
- Check the serving size: a "per 100 ml" figure on a 500 ml bottle needs multiplying by five.
- Scan the ingredient list for sugars hidden under other names: glucose syrup, fructose, dextrose, honey, agave, fruit juice concentrate.
Electrolytes on keto in the UAE
Low-carb eating and heat both increase fluid and salt losses. Many keto followers add electrolytes, especially in summer or when training. The Abu Dhabi Public Health Centre's heat advice also mentions adding a little extra salt to food and drink to replace salt lost in sweat. If you have high blood pressure or heart or kidney conditions, ask your doctor before adding salt or electrolyte supplements.
Keto drink ideas with ZERUP
- Keto iced tea: 4 ml ZERUP Peach Iced Tea, 500 ml cold water, lemon, ice.
- Zero cola float-style: ZERUP Cola Orange in sparkling water with a spoon of whipped cream on top (count the cream).
- Creamy berry soda: ZERUP Blackberry, sparkling water and a splash of cream.
- Sour apple electrolyte: ZERUP Green Apple in still water with an electrolyte tablet after training.
- Coconut mango cooler: ZERUP Mango with unsweetened coconut drink and ice.
The bottom line
On keto, the best drinks are the simplest: water, tea and coffee, plus 0 g sugar options that make them taste better. Read labels for carbs per prepared serving, beware the health halo of juices and "no added sugar" drinks, and keep electrolytes in mind in the UAE heat.
Frequently asked questions
Is sugar-free syrup keto friendly?
A sugar-free drink syrup with 0 g sugar and close to 0 g carbohydrate per prepared glass fits most keto plans. A prepared glass of ZERUP contains 0 g sugar and almost no calories. ZERUP uses glycerin as carrier and is sweetened with acesulfame K and sucralose; if you count carbs closely, check the carbohydrate value on the label.
What can I drink on keto besides water?
Sparkling water, unsweetened tea, black coffee, coffee with a little cream, unsweetened plant drinks and zero-sugar drinks, including water flavoured with sugar-free syrup.
Can I drink diet soda on keto?
Most diet and zero soft drinks have about 0 g carbohydrate, so they fit. Many people still limit them and prefer water-based drinks.
Does coconut water fit keto?
Coconut water contains natural sugars, so it uses up part of your carbohydrate allowance. Check the label.
Do I need electrolytes on keto?
Many people add electrolytes, particularly in the first weeks and in hot weather. Ask your doctor first if you have blood pressure, heart or kidney conditions.
Shop ZERUP: 0 g sugar per glass, 10 flavours
0 g sugar per glass · 8+ litres per bottle · Halal & vegan · Delivered within 12 hours across the UAE, free over AED 200
Keep reading
- Does sugar-free syrup break a fast
- Sweeteners explained
- How to read sugar on labels
- ZERUP zero-sugar drink syrup
Sources
- WHO (2015). Guideline: Sugars intake for adults and children. www.ncbi.nlm.nih.gov
- Abu Dhabi Public Health Centre. Safety in Heat. www.adphc.gov.ae
- Masood W., Annamaraju P., Khan Suheb M.Z., Uppaluri K.R. Ketogenic Diet. StatPearls (NCBI Bookshelf). www.ncbi.nlm.nih.gov
- Nutrients (2023). The Effect of Non-Nutritive Sweetened Beverages on Postprandial Glycemic and Endocrine Responses: A Systematic Review and Network Meta-Analysis. www.mdpi.com
- NHS. Water, drinks and hydration. www.nhs.uk
This article is general information and does not replace advice from a doctor, dietitian or other qualified professional. Last reviewed: October 2026.