How many calories in a 20 oz frozen daiquiri?

A frozen daiquiri is a refreshing frozen cocktail that typically consists of rum, lime juice, sugar syrup and ice blended together. It’s a popular drink at bars, restaurants and parties, especially during the warmer months. But like most cocktails, frozen daiquiris can pack a surprising number of calories. So how many calories are actually in a 20 oz frozen daiquiri?

What Is a Frozen Daiquiri?

A frozen daiquiri is a blended cocktail made with rum, lime juice and sweetener, served slushy and ice-cold in a glass. While recipes can vary, the key ingredients are:

– Rum – White rum is traditionally used, but spiced rum or flavors like strawberry or peach are common too. The rum provides the alcoholic kick.

– Lime juice – Freshly squeezed lime juice gives the daiquiri its tangy, tart citrus base.

– Simple syrup or sugar – A sweetener balances out the tart lime. Simple syrup is dissolved sugar and water.

– Ice – Blending ice into frozen crystals gives the daiquiri its signature icy, slushy texture.

Frozen daiquiris are often garnished with a lime wedge around the rim. Their sweet-tart tropical flavor makes them an iconic warm weather drink.

Nutrition Facts for a Frozen Daiquiri

Like any cocktail, the nutrition information for a frozen daiquiri can vary based on the specific ingredients and quantities used. However, here are some general nutrition facts for a 20 oz frozen daiquiri:

– Calories: Around 500-600 calories

– Total fat: 0 g

– Sodium: 5-10 mg

– Total carbohydrates: 50-75 g

– Sugar: 50-60 g

– Protein: 0 g

The main source of calories and carbohydrates in a frozen daiquiri comes from the simple syrup or sugar used to sweeten it. A typical 20 oz daiquiri can contain up to 60 grams of sugar, accounting for over 100% of the daily recommended value.

The lime juice provides a small amount of vitamin C, but otherwise frozen daiquiris have minimal nutritional value. They are considered “empty calories” with no protein, fiber or other nutrients.

Calories Based on Specific Recipes

While nutrition facts can vary, here is an estimate of the calories in some common 20 oz frozen daiquiri recipes:

Basic Frozen Daiquiri

– 2 oz white rum (120 calories)
– 4 oz lime juice (80 calories)
– 2 oz simple syrup (140 calories)
– 12 oz ice

Total Calories: ~340

The basic daiquiri containing just rum, lime and a moderate amount of simple syrup clocks in at around 340 calories for a 20 oz serving.

Strawberry Daiquiri

– 2 oz white rum (120 calories)
– 2 oz lime juice (40 calories)
– 1.5 oz simple syrup (105 calories)
– 5 medium strawberries (25 calories)
– 12 oz ice

Total Calories: ~290

Strawberry daiquiris are flavored with fresh strawberry puree, which adds sweetness so you can use less simple syrup. The strawberries add fiber and vitamins, slightly reducing the calories.

Pina Colada Daiquiri

– 2 oz rum (120 calories)
– 1.5 oz coconut cream (105 calories)
– 1.5 oz pineapple juice (30 calories)
– 2 oz simple syrup (140 calories)
– 12 oz ice

Total Calories: ~395

Pina colada daiquiris are made with coconut cream and pineapple juice instead of lime. The additional ingredients bump up the calorie count compared to a basic daiquiri.

Mango Daiquiri

– 2 oz rum (120 calories)
– 1.5 oz lime juice (30 calories)
– 2 oz mango puree (75 calories)
– 1 oz simple syrup (70 calories)
– 12 oz ice

Total Calories: ~295

Mango daiquiris include fresh mango puree, providing fiber, vitamins A and C, and additional sweetness. This balances out the lime juice and reduces the need for as much simple syrup, lowering the calorie count.

Factors That Increase Calories in a Frozen Daiquiri

While a 20 oz frozen daiquiri generally ranges from 290-395 calories, there are some factors that can significantly increase the calorie count:

– More rum – Additional rum adds roughly 100 calories per ounce beyond the standard 2 oz.

– More sweetener – Simple syrup, sugar or flavored purees add calories. Some specialty drinks may have 3-4 oz of a sweetener.

– Cream – Some recipes add cream for extra richness, which provides 50-100 calories per ounce.

– Large serving size – Jumbo 24 oz daiquiris can have 150+ more calories than a standard 20 oz size.

– Added toppings – Whipped cream, chocolate or candy sprinkles provides extra calories from sugar and fat.

To keep calories in check, order a standard 2 oz rum daiquiri made with fresh juice and ask for less simple syrup. Also opt for a 20 oz versus 24 oz size.

Low-Calorie Daiquiri Options

If you’re looking to cut back on calories, there are some ways to lighten up a frozen daiquiri:

– Use fresh citrus juice – Fresh lime, orange or grapefruit juice has fewer calories than sweetened bottled juices.

– Reduce the sugar – Cut the simple syrup by half or switch to a zero-calorie sweetener like stevia or monk fruit.

– Use soda water – Substitute some of the ice for soda water to reduce the sugar content while maintaining the frozen texture.

– Skip the cream – Coconut or dairy cream adds calories; a squeeze of fresh lime replicates the richness instead.

– Opt for seltzer – A rum seltzer with lime has all the fresh flavors without the added sugars of a frozen slushy.

With some simple tweaks, you can still enjoy a lighter daiquiri without all the excess calories. Just be mindful of added sugars and hidden ingredients that can amplify the calorie count.

Healthiest Options for Frozen Daiquiris

If you want a frozen cocktail but are trying to make healthier choices, here are some of the lowest-calorie daiquiri options:

– Skinny or diet daiquiris – These are made with low-calorie sweeteners, soda water and minimal ingredients. Around 150 calories for 20 oz.

– Fresh fruit daiquiris – Strawberry, peach, mango and other fruit flavors provide vitamins and fiber. Look for less added sugar. Around 250 calories for 20 oz.

– Sparkling rum cocktails – Rum mixed with sparkling water, lime and mint is refreshing at around 120 calories for 6-8 oz.

– Spiced light rum – A daiquiri made with light spiced rum reduces the proof, allowing you to use less rum and thus fewer calories.

– Mini size – Opt for a 100-150 calorie mini daiquiri instead of a large oversized frozen drink.

– Share with a friend – Split one daiquiri between two glasses to halve the calories and control portion size.

While frozen daiquiris may seem indulgent, there are ways to make them a bit healthier while still enjoying their iconic flavors. Just focus on fresh ingredients, easy on the sugar, and reasonable serving sizes.

Alcohol Calorie and Carb Counts

Beyond the blended ingredients, the alcohol itself in a frozen daiquiri also contributes calories and carbohydrates:

– Standard 80-proof rum: Around 100 calories and 0g carbs per 1.5 oz shot

So in a typical frozen daiquiri made with 2 oz of 80-proof rum, the alcohol alone provides about 130 calories and zero carbs.

For comparison, here are the calorie and carb counts for different types of alcohol:

Alcohol Type Calories (per 1.5 oz) Carbs (per 1.5 oz)
80-proof rum 100 0 g
Light beer 100 5 g
Dry wine 120 2-4 g
Sweet wine 165 12 g

While the alcohol itself doesn’t directly impact blood sugar levels, it provides nearly twice as many empty calories as carbs or protein. So the calories in rum, vodka, gin and other spirits used in cocktails should be accounted for.

Low-Carb Alcohol Options

For low-carb dieters, here are some of the best zero-carb alcohol choices to make cocktails:

– Hard liquors like rum, vodka, tequila, gin – Avoid sugary flavored versions.

– Dry wines – Dry reds like Pinot Noir and dry whites like Sauvignon Blanc.

– Dry champagne or dry sparkling wines.

– Low-carb beer or hard seltzers – Michelob Ultra, Corona Premier, White Claw.

– Straight shots – Whiskey, rum, tequila and vodka have zero carbs.

– Diet mixers – Use zero-calorie cola, seltzer or tonic.

While these no-carb options are ideal for low-carb diets, be mindful that the alcohol still provides calories without any nutritional benefit. Moderation is key.

Making Frozen Daiquiris Healthier

Here are some easy tips for lightening up frozen daiquiris:

– Use fresh fruit – Strawberries, mango, peach, etc. add fiber and vitamins.

– Add yogurt – Fat-free yogurt contributes creaminess and protein.

– Use stevia – A natural zero-calorie sweetener instead of sugar syrup.

– Boost nutrition – Add a handful of spinach for antioxidants.

– Use seltzer water – Cuts added sugars while keeping it icy.

– Easy on mixins – Limit high-calorie toppings like whipped cream.

– Control portions – Stick to a standard 20 oz versus jumbo 32 oz size.

– Balance with nutrition – Pair with a salad or grilled chicken.

While frozen daiquiris are high in sugar, you can take simple steps to boost the nutrition without sacrificing the flavor. Focus on high quality ingredients and mindful serving sizes.

Can Frozen Daiquiris Be Part of a Healthy Diet?

Frozen daiquiris are typically considered empty calories and sugar overload. But in moderation, they can be incorporated into an overall healthy diet:

– Occasional treat – Enjoying a daiquiri here and there is fine for most healthy adults. Just don’t make it an everyday habit.

– Watch portion sizes – Stick to standard 20 oz daiquiris instead of oversized 32+ oz servings to control calories.

– Balance with nutrition – Counteract the empty calories by pairing your daiquiri with a nutritious meal containing fiber, protein and healthy fats.

– Burn extra calories – If you indulge in a high-calorie frozen drink, increase your physical activity that day to help burn the extra calories.

– Consider timeframe – Having a daiquiri with dinner is better than late night when the empty calories are more likely to get stored as fat.

– Mind alcohol intake – No more than 1-2 alcoholic drinks per day, per health guidelines. And avoid high-risk situations.

As an occasional warm weather treat, a modest portion of a frozen daiquiri can be part of a healthy lifestyle. Just balance the liquid calories with an overall nutritious diet and regular exercise.

Should You Avoid Frozen Daiquiris on a Diet?

If you’re following a strict diet for weight loss, you may want to avoid frozen daiquiris, for a few reasons:

– High calorie count – A 20 oz daiquiri can provide up to 600 empty calories, which is 30% or more of a daily calorie allotment on many diets. Difficult to fit in and still achieve a calorie deficit.

– Sugar overload – Up to 60g of sugar in a frozen daiquiri is more than the 25-35g of total daily sugar recommended for women and men respectively per health guidelines. Too much sugar promotes fat storage and sabotages weight loss.

– Deceptive serving size – Even a “medium” 20 oz daiquiri is 2-3 actual servings, but most people consume the entire sweet drink quickly, underestimating the calories. Easy to go overboard.

– Alcohol impairs judgment – Drinking lowers inhibitions, making it more tempting to disregard your diet with unhealthy food choices. The liquid courage effect.

– Empty calories – Frozen daiquiris provide zero nutritional value. On a diet, every calorie should count and provide useful nutrition.

While the occasional daiquiri may be fine, abstaining while actively dieting for weight loss can help ensure success thanks to less empty calories and tighter calorie control.

Healthier Frozen Cocktail Alternatives

If you want to sip on a frozen cocktail but avoid the high calories of a daiquiri, consider these refreshing alternatives under 250 calories:

– Frozen grapefruit paloma – Grapefruit juice, tequila, lime, seltzer.

– Frozen strawberry margarita – Strawberries, lime juice, agave nectar, tequila.

– Skinny mojito – Lime, mint, rum, stevia, soda.

– Frozen bellini – Peach puree, prosecco, lemon juice.

– Frozen sangria – Red wine, orange juice, frozen berries.

– Frozen cosmos – Cranberry juice, lime, vodka, fresh orange zest.

– Frozen hot chocolate – Cocoa powder, almond milk, stevia, vanilla.

Experiment with superfood add-ins like kale, avocado or acai to boost nutrition. And use fresh real fruit to naturally sweeten instead of syrups.


A 20 oz frozen daiquiri can pack 500-600 calories, with 60g or more of sugar, accounting for a significant portion of your daily calorie needs. While an occasional daiquiri may be fine for some, limiting portion sizes and frequencies is key. If you’re actively dieting, avoid the empty calories and excess sugar of a frozen daiquiri. For a healthier frozen cocktail alternative, customize recipes using fresh fruit, vegetables, low-calorie mixers and superfoods to lighten up your drink. Mindfully sipping frozen drinks can let you indulge while still honoring your overall nutrition and weight goals.

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