Rum is a popular spirit that is commonly consumed in cocktails, straight up, or mixed with other beverages. Many people enjoy rum for its sweet, smooth taste. However, rum also contains calories and should be consumed in moderation as part of a balanced diet. In this article, we will explore how many calories are in an average shot of rum.
What is Rum?
Rum is a distilled alcoholic spirit made from sugarcane byproducts such as molasses or sugarcane juice. The sugarcane is fermented with yeast, distilled, and then usually aged in oak barrels. The aging process gives rum its characteristic amber color and rich, smooth flavors. Rum can be distilled in different styles, giving it a range of flavors from light and crisp to rich and spicy. Some of the major types of rum include:
- White rum – Typically unaged and lighter in flavor. Used in cocktails like the Mojito and Daiquiri.
- Gold rum – Aged briefly in oak barrels to give it a golden hue and light vanilla flavors. Often used for cocktails.
- Dark rum – Aged for longer periods in charred oak barrels to impart deeper flavors and a darker color. Used in Tiki cocktails and classics like the Dark ‘n Stormy.
- Spiced rum – Infused with spices and flavors like vanilla, cinnamon, or ginger. Often sweeter and bolder in taste.
- Premium aged rum – Aged for many years in barrels. Smooth and complex rum for sipping straight.
The aging process, distillation method, and ingredients used impact the final flavor, color, and aroma of the rum. But in general, rum tends to have sweet, tropical flavors with hints of caramel, vanilla, spices, or nuts from the oak barrel aging.
Standard Rum Serving Sizes
Before determining the calories in rum, it’s important to establish what counts as one shot or serving. In the United States, a standard drink size for rum is:
- 1.5 ounces (44 ml)
This is the typical amount used to make one rum cocktail. Other common rum serving sizes include:
- 1 ounce (30 ml) – A jigger or pony shot
- 2 ounces (60 ml) – A double shot
For the purposes of determining calories for one shot of rum, we will use the standard 1.5 ounce serving size.
Calories in Different Types of Rum
The number of calories in rum depends on the specific type and brand. However, most rums have a similar calorie count per serving. Here are some general calorie guidelines for different rum varieties:
White Rum
- Calories per 1.5 oz serving: Around 97 calories
White rum tends to be on the lighter end of the calorie spectrum since it is unaged. A 1.5 oz serving containsminimal natural sugars and no caramel coloring from barrel aging.
Examples:
- Bacardi Superior White Rum: 96 calories per 1.5 oz
- Malibu White Rum: 92 calories per 1.5 oz
Gold Rum
- Calories per 1.5 oz serving: Around 105 calories
Gold rum gets some of its color and flavor from brief aging in charred oak barrels. This process adds slight vanilla notes and a bit more calories per serving compared to white rum.
Examples:
- Captain Morgan Original Spiced Gold Rum: 108 calories per 1.5 oz
- Bacardi Gold Rum: 104 calories per 1.5 oz
Dark Rum
- Calories per 1.5 oz serving: Around 110 calories
Dark rum is aged for years in charred oak barrels, taking on deeper flavors and a rich amber or brown color. The longer barrel aging process increases the sugar content slightly, resulting in additional calories.
Examples:
- Myers’s Original Dark Rum: 109 calories per 1.5 oz
- Gosling’s Black Seal Rum: 110 calories per 1.5 oz
Spiced Rum
- Calories per 1.5 oz serving: Around 110 calories
Spiced rum has added flavors like vanilla, cinnamon, or ginger. These extra ingredients add natural sugars, resulting in slightly higher calorie counts. The sugars complement the bolder, sweeter taste profile.
Examples:
- Captain Morgan Spiced Rum: 124 calories per 1.5 oz
- Sailor Jerry Spiced Rum: 108 calories per 1.5 oz
Flavored Rum
- Calories per 1.5 oz serving: Around 105 calories
Flavored rums like coconut, mango, or banana rum have added fruit juices or artificial flavorings. The extra flavors add some calories but not a significant amount more than an unflavored white rum.
Examples:
- Malibu Coconut Rum: 108 calories per 1.5 oz
- Cruzan Mango Rum: 104 calories per 1.5 oz
Premium Aged Rum
- Calories per 1.5 oz serving: Around 110 calories
Premium aged rums are smoother and more complex thanks to long barrel aging. But this doesn’t drastically increase the calories compared to other dark rums. The sugar content remains similar.
Examples:
- Appleton Estate 12 Year Old Rum: 110 calories per 1.5 oz
- Santa Teresa 1796 Rum: 108 calories per 1.5 oz
Average Calories per Shot of Rum
Given the calorie counts above for different rum types, we can determine that on average, a 1.5 ounce shot of rum contains about 105 calories.
This accounts for the calories in popular white, gold, dark, spiced, and aged rums. The calorie content can range from around 95 for an unaged white rum to 124 for a sweet, bold spiced rum. But overall, most standard rum servings will fall right around that 105 calorie mark.
Factors Affecting Calories in Rum
There are a few factors that cause some fluctuation in the calories for different rums:
- Aging – The barrel aging process adds flavor, color, and increments of calories as the rum absorbs sugars from the wood.
- Added sugar – Some rums and spiced rums contain added sugars for extra sweetness, adding slightly more calories.
- Proof – Higher proof rums (over 100 proof) will have slightly more calories due to higher alcohol content.
- Mixers & flavors – Mixing rum with juices, sodas, or flavoring syrups will increase calorie counts.
So darker, aged rums or those with flavorings will trend a bit higher in calories, while light white rums tend to be the lowest in calories.
Does Rum Have Carbs?
Pure rum does not contain any carbohydrates or sugar. During the distillation process, the sugarcane byproducts are fermented then distilled, removing all of the original plant sugars.
However, some spiced rums or flavored rums do contain added sugars. A 1.5 ounce serving may have 1-3 grams of carbohydrates from these added sweeteners.
The calories in rum mostly come from the alcohol itself. Pure alcohol contains 7 calories per gram. The rest of the calories are from congeners and compounds imparted during aging for rum flavor.
Calories from Mixers and Cocktails
When served in cocktails or mixed with sodas, juices, or syrups, the total calorie count for a rum drink will increase. Here are some common rum cocktail recipes with estimated calorie counts:
Piña Colada
- 2 oz white rum: approx. 200 calories
- 1.5 oz coconut cream: approx. 125 calories
- 4 oz pineapple juice: approx. 100 calories
Total: Around 425 calories per cocktail
Mojito
- 2 oz white rum: approx. 200 calories
- 1 oz simple syrup: approx. 105 calories
- 5 mint leaves
- 1.5 oz lime juice: approx. 15 calories
- 3 oz club soda: approx. 0 calories
Total: Around 320 calories per cocktail
Rum and Coke
- 2 oz white rum: approx. 200 calories
- 6 oz cola: approx. 90 calories
Total: Around 290 calories per serving
As you can see, even simple mixed drinks with fruit juice, sodas, or syrups can add 100 or more extra calories to a rum beverage. Keep this in mind when making cocktails.
Ways to Enjoy Rum with Fewer Calories
If you want to keep your rum drink under 100 calories, here are some serving tips:
- Ask for light rum instead of darker, aged rums to save around 10 calories per serving.
- Stick to a 1 oz pour (vs 1.5 oz) to cut around 60 calories.
- Skip the syrups and sodas and enjoy rum on the rocks or muddled with fresh fruit and herbs.
- Mix with plain seltzer or sparkling water instead of juice/soda.
- Slim down colorful cocktails by asking for less fruit juice and fresh sour mix instead.
Choosing lower calorie mixers and less added sugar will keep your rum drink light and refreshing.
Nutrition Facts for Rum
Understanding the nutrition information for rum can help you keep tabs on your calorie intake. Here are the key nutrition facts for a typical 80 proof white rum:
Serving Size: 1.5 oz or one shot (44 ml)
Calories: 97
Carbohydrates: 0 g
Sugar: 0 g
Protein: 0 g
Fat: 0 g
As you can see, a 1.5 oz rum serving contains minimal carbs, sugar, protein and zero fat. Nearly all the calories come from the alcohol. The alcohol content of rum is usually between 37-50%.
Recommended Servings of Rum
Moderation is key when consuming rum and other alcoholic beverages. The Dietary Guidelines for Americans recommend the following limits:1
– Men: No more than 2 drinks per day
– Women: No more than 1 drink per day
One standard drink is considered 1.5 ounces of distilled spirits. So for rum, one drink is a shot or short pour.
The calorie content of rum should also be taken into account for your overall daily caloric intake and nutritional needs.
The Bottom Line
So how many calories are in rum? A typical 1.5 ounce shot of rum contains around 100 calories, with a range of 80-124 calories depending on factors like aging, added flavors, mixers used, and alcohol proof. While rum itself doesn’t have carbs or sugars, mixed rum cocktails can have significantly more calories from added ingredients. Enjoy your favorite rum drinks in moderation by keeping an eye on serving sizes, choosing lighter rum styles and low-calorie mixers. Add rum to your balanced diet without guilt by drinking responsibly within recommended limits.
