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Is Marsala Wine Keto-Friendly?

Marsala Wine on a kitchen counter

Marsala Wine, despite its rich flavor and versatility in cooking, doesn't make the cut for the keto diet due to its high carbohydrate content.

If you're following a ketogenic diet, you're likely aware that the focus is on consuming high-fat, moderate-protein, and very low-carb foods, making Marsala Wine a less than ideal choice.

In this article, we delve into the specifics of Marsala Wine's carbohydrate content, the challenges it presents for maintaining ketosis, and how to navigate these obstacles.

We'll also explore some keto-friendly alternatives that can be used in place of Marsala Wine, ensuring you can still enjoy a range of flavors on your keto journey.

So let's get started on this deep dive into Marsala Wine and its compatibility, or lack thereof, with the keto diet.


  • Marsala Wine is not keto-friendly due to its high carbohydrate content of 10.0g per 100g.
  • While flavorful, Marsala Wine's high carb count can be a challenge for maintaining ketosis, the state where your body burns fat for energy.
  • One major drawback to consider is Marsala Wine's high sodium content.

Is Marsala Wine Keto-Friendly?

Based on the nutritional content, Marsala Wine is not keto-friendly. With 10.0g of net carbs per 100g, it has quite a high carb count, which is not conducive for a diet that primarily focuses on low carb intake.

The reason Marsala Wine does not pass as a keto-friendly option is due to its carbohydrate content. In a keto diet, the goal is to minimize carb intake to allow the body to enter a state of ketosis, where it burns fat for fuel instead of carbohydrates. With 10.0g carbs per 100g, Marsala Wine consumption could potentially halt this process.

Moreover, considering a typical serving size of 100g, Marsala Wine delivers 10.0g of net carbs. This amount could be significant for those following a strict keto diet, as it could take up a large portion of their daily carb allowance, especially given how some individuals may consume Marsala Wine on a regular basis.

Can You Have Marsala Wine On a Strict Keto Diet?

Considering Marsala Wine's high carbohydrate content, it's not a suitable choice for those on a strict keto diet. A strict keto diet typically limits carb intake to less than 20g per day. With Marsala Wine containing 10.0g of net carbs per 100g, consuming it would use up a significant portion of that daily limit, potentially disrupting ketosis.

For those following a more relaxed keto or low-carb diet, where daily net carb intake ranges from 30-50g, including Marsala Wine still poses a challenge. Even with a higher daily allowance of carbs, Marsala Wine's carbohydrate content can quickly add up and interfere with ketosis, particularly for those who might be inclined to consume it more frequently.

Carbs In Marsala Wine

Marsala Wine contains a notable amount of carbohydrates, with 10.0g per 100g and 10.0g of net carbs per typical serving size of 100g. Net carbs, which are the total carbohydrates minus fiber, are the carbs that your body can digest and use for energy.

The concept of the glycemic index is also important when considering the carb content of foods. The glycemic index (GI) is a ranking of carbohydrates on a scale from 0 to 100 according to the extent they raise blood sugar levels after eating. Foods with a high GI are those which are rapidly digested and absorbed and result in marked fluctuations in blood sugar levels. However, Marsala Wine is not considered a low-GI food due to its high carbohydrate content which could lead to a significant rise in blood sugar levels.

Marsala Wine Nutrition Facts

Marsala Wine provides a variety of nutrients in a 100g serving. First off, it contains 10.0g of carbohydrates. This macronutrient is essential for providing energy to your body. Marsala Wine also contains sodium, amounting to 633.0mg. Sodium plays a crucial role in maintaining the balance of fluids in our bodies, it's also vital for muscle contraction and nerve impulse transmission.

Aside from these, it provides 117.0kcal of energy. This energy content can help fuel your day-to-day activities. It's worth noting that Marsala Wine is relatively low in calories, making it a decent choice for a moderate indulgence.

Nutrient NameAmount and Unit per 100g
Carbohydrate, by difference 10.0g
Sodium, Na 633.0mg
Calories 117.0kcal
Nutritional data is sourced from the US Department of Agriculture's FoodData Central system. Please see Cast Iron Keto's editorial and research standards for more information.

Health Implications of Marsala Wine on a Keto Diet

Including Marsala Wine in a keto diet presents a challenge for maintaining ketosis due to its high carbohydrate content. Consuming it could potentially disrupt the metabolic state of ketosis, where the body burns fat for energy instead of carbs.

Keto-Compatible Alternatives for Marsala Wine

  1. Dry Red or White Wine: Both dry red and white wines have a lower carbohydrate content compared to Marsala Wine, making them a more keto-friendly choice for those who still wish to enjoy a glass of wine. They can also be used as substitutes in recipes that call for Marsala Wine, lending a different yet delightful flavor to dishes.
  2. Cooking Sherry: While it has a slightly higher carb content than dry wines, cooking sherry still clocks in lower than Marsala Wine and can be used in small amounts in a variety of keto recipes. It can add a rich, savory depth to soups, stews, and braises.
  3. Broth or Stock: For those who'd prefer to avoid alcohol altogether, using a flavorful broth or stock in place of Marsala Wine can be an excellent option. While it won't provide the same flavor profile, it can still create a delicious and satisfying dish.

Concluding Thoughts on Marsala Wine and Keto

In consideration of the keto diet's low-carb principles, Marsala Wine's high carbohydrate content makes it a less suitable choice. Its 10.0g of net carbs per 100g could potentially disrupt the state of ketosis and limit the effectiveness of a keto diet.

While Marsala Wine does offer some nutritional benefits, awareness of its high sodium content is necessary. Though it may bring a unique flavor to many dishes, there are several viable keto-friendly alternatives that can be used in its place. Dry red or white wine, cooking sherry, and even broth or stock can deliver delightful flavors while keeping carb counts in check.

One unique perspective to consider is the role of individual preference and lifestyle. A keto diet can be tweaked to fit into one's lifestyle, and while Marsala Wine may not fit into a strict keto diet, those following a more relaxed low-carb diet may still include it in moderation.

Explore our Is It Keto Knowledge Hub.

Are Wines Keto-Friendly

Cast Iron Keto's Editorial and Research Standards

Certain rare or exotic food items may not have nutritional profiles in the FoodData Central database. If an exact match is not found in the FoodData Central database, then, the Cast Iron Keto team utilizes a three-prong approach to provide readers with the closest relevant nutritional data, where possible.

First, in the event that nutritional profiles for a rare or exotic food item is not available in the FoodData Central database, we investigate alternative names for that particular food item and use that data, when possible. Second, in cases where no alternate names exist, Cast Iron Keto will use nutritional data for a close relative or similar food item. Finally, if no close relatives or similar items exist, we refrain from publishing nutrient data tables.

When making dietary or health decisions based on FoodData Central's data, we suggest readers consult with a nutritionist or other health experts, particularly if the food in question has a significant role in your diet or if you are using the food item to treat any health disorder(s).

Furthermore, it is important to note that even if a close relative or similar item is used to approximate the nutritional data, different food items can have varying levels of nutrients due to factors such as soil quality, farming practices, and regional differences.


The information on this website is only intended to be general summary information for public use, designed for educational purposes only and is not engaged in rendering medical advice or professional services. This information does not replace written law or regulations, nor does it replace professional medical advice, diagnosis, or treatment. If you have questions about a medical condition or are seeking to evaluate the health merits of certain food items for the treatment of any medical condition, you should seek the advice of a doctor or other qualified health professionals.

The views expressed at, or through, Cast Iron Keto are for informational purposes only. Cast Iron Keto cannot guarantee the validity of the information found here. While we use reasonable efforts to include accurate and up-to-date information, we make no warranties as to the accuracy of the content and assume no liability or responsibility for any errors or omissions in the content. All liability with respect to actions taken or not taken based on the contents of this website are hereby expressly disclaimed. The content on this posting is provided "as is;" no representations are made that the content is error-free.

Frequently Asked Questions

Marsala Wine contains a high carbohydrate content of 10.0g per 100g, which can disrupt the state of ketosis, crucial for a successful keto diet.