How many calories are in 2 ounces of Captain Morgan spiced rum?

Quick Answer

2 ounces of Captain Morgan spiced rum contains approximately 96 calories.

Calories and Nutrition Facts for Captain Morgan Spiced Rum

Captain Morgan spiced rum is a popular brand of rum produced by the company Diageo. It’s an amber-colored rum flavored with spices and other natural flavors, giving it a distinct vanilla, caramel and oak taste.

Some key nutrition facts for Captain Morgan spiced rum:

  • Serving Size: 1 fluid ounce (30ml)
  • Calories: 96 calories
  • Carbohydrates: 0 g
  • Protein: 0 g
  • Total Fat: 0 g

As you can see, there are 96 calories in 1 fluid ounce of Captain Morgan spiced rum. Since there are approximately 29.57 ml in 1 fluid ounce, we can calculate:

  • 2 oz Captain Morgan spiced rum = 2 * 29.57 ml = 59.14 ml
  • 59.14 ml Captain Morgan spiced rum * (96 calories / 30 ml) = 191 calories

So in 2 fluid ounces of Captain Morgan spiced rum, there are approximately 191 calories.

Alcohol Content of Captain Morgan Spiced Rum

In addition to calories, another important consideration is the alcohol content of spiced rum.

Captain Morgan spiced rum contains 35% alcohol by volume (70 proof). This equates to 17.5 ml of pure alcohol in each 1 fluid ounce serving.

So in 2 ounces of Captain Morgan spiced rum, there is approximately:

  • 2 oz * 17.5 ml of alcohol/oz = 35 ml of pure alcohol

The alcohol content contributes a significant amount of the calories found in rum. Alcohol contains 7 calories per gram, compared to 4 calories per gram for carbs and protein.

Captain Morgan Spiced Rum Nutrition Facts Summary

To summarize the key nutrition facts:

  • Serving size: 2 fluid ounces
  • Calories: 191 calories
  • Carbs: 0 g
  • Protein: 0 g
  • Fat: 0 g
  • Alcohol: 35 ml

So in a typical 2 ounce serving of Captain Morgan spiced rum, you can expect it to contain approximately 191 calories and a substantial amount of alcohol.

Comparing Captain Morgan to Other Types of Alcohol

It can be useful to compare the calorie and carb content of Captain Morgan spiced rum to other popular alcoholic beverages.

Here is how a 2 ounce serving of Captain Morgan compares:

Beverage Calories Carbs
Captain Morgan Spiced Rum (2 oz) 191 calories 0 g
Vodka (2 oz) 124 calories 0 g
Gin (2 oz) 124 calories 0 g
Whiskey (2 oz) 150 calories 0 g
Red Wine (5 oz) 125 calories 3.8 g
Beer (12 oz) 153 calories 12.6 g

As you can see, a 2 ounce serving of 80 proof Captain Morgan spiced rum contains more calories than vodka, gin or whiskey. This is primarily due to the additional carbohydrates and sugars added to spiced rum during the production process.

However, rum has fewer carbs and calories than beer or wine. The main trade-off is rum has a higher alcohol content per serving compared to beer and wine.

Does Captain Morgan Spiced Rum Have Sugar or Carbs?

Some people may wonder – does Captain Morgan spiced rum have sugar or carbs?

The answer is that compared to “straight” rums that are just distilled from sugarcane juice, spiced rums like Captain Morgan do contain small amounts of added sugar. However, the total carb and sugar content is still very low.

According to the USDA Nutrition Database, a 1.5oz serving of Captain Morgan spiced rum contains:

  • Total carbohydrates: 0.75 g
  • Sugars: 0.4 g

So while not completely zero carbs and sugar as is the case with vodka or whiskey, a 1.5oz serving still only provides 1% of the daily value for carbs and sugars.

This carb content is low enough for Captain Morgan to be considered keto and low carb diet friendly. The same serving would need to contain at least 5g of net carbs to knock it out of ketosis.

Sugar Content of Different Spiced Rums

To compare, here is the sugar content of a few popular spiced rums per 1.5oz serving:

Rum Sugar (g)
Captain Morgan 0.4
Bacardi Oakheart 1.2
Kraken Black Spiced Rum 1.0
Sailor Jerry 1.8

As you can see, Captain Morgan has the lowest sugar content, followed by Kraken. Rum brands like Sailor Jerry contain a higher sugar content in comparison.

Carbs in Captain Morgan Spiced Rum vs Original Spiced Rum

Within the Captain Morgan lineup, the Original Spiced Rum has slightly more carbs and sugar than the Captain Morgan Spiced Rum:

  • Captain Morgan Original Spiced Rum: 0.9g carbs, 0.6g sugar per 1.5oz
  • Captain Morgan Spiced Rum: 0.75g carbs, 0.4g sugar per 1.5oz

The flavored versions also contain slightly more added sugars. For example, Captain Morgan Pineapple Rum has 1.4g carbs and 1.3g sugar per 1.5oz serving.

So while the differences are quite small, the regular Captain Morgan Spiced Rum has the lowest amount of carbs and sugar overall.

Calories from Different Types of Alcohol

It’s also useful to compare calories per serving across different types of alcoholic beverages.

This comparison can give you a better sense of the calorie impact of enjoying rum versus other options:

Alcohol Type Serving Size Calories
80 Proof Vodka 1.5oz (shot) 96
80 Proof Rum (like Captain Morgan) 1.5oz 96
80 Proof Whiskey 1.5oz 105
80 Proof Gin 1.5oz 96
Dry White Wine 5oz Glass 121
Red Wine 5oz Glass 125
Light Beer 12oz Bottle 103
Craft Beer 12oz 153

A few key takeaways:

  • Hard liquors like rum, vodka, whiskey, and gin have a similar calorie density since they are virtually all alcohol. Light rum has approximately 100 calories per 1.5oz serving.
  • Wine provides 100-125 calories in a typical 5oz glass.
  • Beer ranges from 100-150 calories for a regular 12oz serving.
  • Sweeter mixed drinks heavy on juice, soda or added sugar will have the highest calorie and carb content.

So while Captain Morgan rum is not completely calorie-free, it’s still considered a lower calorie libation compared to beer or wine in terms of standard serving sizes.

Tips for Reducing Calories in Rum Drinks

While rum itself is relatively low in calories and carbs, rum-based cocktails can quickly become high calorie depending on what you mix with it.

Here are some tips for reducing the calories in rum drinks:

  • Drink rum on the rocks or with club soda instead of high calorie mixers like cola or fruit juice.
  • Use zero calorie mixers like diet coke or soda water.
  • Skip high calorie juices and purees. Opt for lighter mixers like lemon juice, lime juice or diet ginger beer.
  • Limit added sugars from simple syrups or flavored liqueurs.
  • Garnish with fresh fruit instead of sugary syrups or sauces.
  • Avoid creamy rum drinks that add a lot of calories from milk, cream or coconut milk.
  • Use smaller servings of mixers to cut back on overall calories.

Making simple swaps like diet cola instead of regular, or skipping sugary fruit purees can make a big difference. This allows you to enjoy the flavor of spiced rum without all the added calories.

Low Calorie Captain Morgan Spiced Rum Drink Ideas

Here are a few ideas for lighter Captain Morgan rum cocktails under 200 calories:

  • Captain Morgan and diet soda or club soda (105 calories)
  • Captain & ginger ale (140 calories)
  • Captain Morgan, lime juice, mint and club soda (120 calories)
  • Captain and soda with a lime wedge (110 calories)
  • Cap’n Cuba Libre (rum, diet cola, lime) (150 calories)

The possibilities are endless for creating great tasting cocktails using spiced rum that don’t break the calorie bank!

Health Concerns Related to Captain Morgan Rum

While rum can be enjoyed responsibly as part of an overall balanced diet, there are some potential health concerns to keep in mind:

  • High in calories and sugar: The calories in rum mainly come from alcohol. Some spiced rums also contain added sugars. Consuming too many calories from alcohol can contribute to weight gain over time.
  • Impacts blood sugar: The carbohydrates and sugars in rum can cause a quick spike in blood sugar levels. This may be a concern for people with diabetes or pre-diabetes.
  • May affect cholesterol levels: Research indicates that excessive alcohol intake can increase triglycerides and lower HDL (good) cholesterol. This may increase heart disease risk.
  • Can be addictive: Alcohol activates reward pathways in the brain and some people may develop an addiction. Binge drinking and alcoholism pose many health risks.
  • May increase cancer risk: Several studies have linked excessive alcohol consumption with a higher risk of certain cancers like breast cancer and colon cancer.

The Dietary Guidelines for Americans recommend limiting alcohol to 1 drink per day for women and 2 drinks per day for men. It’s also advised to have alcohol-free days each week to avoid dependence.

As with any alcohol, enjoying spiced rum in moderation is key. Drinking within limits can allow you to sip mindfully and prevent adverse effects on health.

Is Captain Morgan Keto Friendly?

The keto diet involves restricting carb intake to around 50 grams of net carbs per day in order to achieve ketosis.

Alcohol can be enjoyed in moderation on a keto diet, as long as carbohydrates are limited. Hard liquors like rum, vodka, tequila and whiskey are generally keto friendly since they contain 0 g net carbs.

Captain Morgan spiced rum fits into a keto diet, since there are only trace amounts of carbs and sugar. A 1.5oz serving contains less than 1g net carb, allowing it to fit into even a strict keto macro plan.

Some tips for drinking keto friendly rum cocktails:

  • Opt for low or no carb mixers like soda water, diet soda or unsweetened tea
  • Use fresh citrus juices like lime, lemon or grapefruit instead of sweet juices
  • Avoid added syrups or liqueurs with sugar
  • Garnish with cucumber, mint or berries instead of high carb fruits

Drinking rum on its own or mixed with low carb ingredients can let you imbibe while remaining in ketosis. Just be sure to account for the calories from alcohol in your daily macros.

Low Carb Captain Morgan Cocktail Ideas

Here are some delicious low carb Captain Morgan cocktail recipes to try on the keto diet:

  • Captain Morgan and soda water with lime
  • Captain Morgan mule with ginger beer, lime juice and mint
  • Captain and cola zero
  • Skinny pirate – spiced rum with diet coke
  • Keto Captain Morgan – rum with cold brew coffee or unsweetened iced tea

You can still enjoy flavorful low carb cocktails without kicking yourself out of ketosis. Just mix up your favorite zero carb beverages with Captain Morgan spiced rum.


In summary, a 2 ounce serving of Captain Morgan spiced rum contains approximately 96 calories and trace amounts of carbohydrates.

Compared to other types of alcohol, rum is relatively low in calories by volume and contains minimal amounts of carbs and sugars. While not completely sugar-free, Captain Morgan fits into a low carb or keto diet when consumed in moderation.

To reduce the calorie impact, opt for rum mixed with low calorie or zero calorie beverages. While rum contributes alcohol calories, you can avoid excessive sugar and carb intake with smart mixology choices.

Overall, Captain Morgan spiced rum can be enjoyed sensibly as part of a balanced diet, along with consideration of the potential health impacts of alcohol consumption. Moderation is key when sipping on this popular brand of flavored rum.

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