Coconut rum, with its sweet and smooth coconut flavor, has become an increasingly popular liquor in recent years. As a rum-based spirit, coconut rum does contain calories and sugar, which leads some people to wonder: is coconut rum actually high in calories compared to other spirits?
Calorie and Sugar Content of Coconut Rum
To understand how many calories are in coconut rum, we first need to look at the calorie content of rum itself. An ounce (30 ml) of regular 80 proof rum contains around 97 calories (1,2). This comes solely from the alcohol itself, as rum contains no carbs or fat.
Coconut rum has a similar calorie count, but the exact amount can vary by brand. According to the USDA, one fluid ounce (30 ml) of Malibu coconut rum contains approximately:
- Calories: 92
- Carbs: 7 grams
- Sugar: 7 grams
So Malibu coconut rum has around 97 calories and 7 grams of sugar per ounce. Other brands may be slightly higher or lower.
Calorie Density of Coconut Rum vs Other Spirits
Now let’s compare the calorie density of coconut rum to other popular spirits:
| Spirit (1 oz) | Calories |
|---|---|
| Vodka | 96 |
| Gin | 97 |
| Rum | 97 |
| Tequila | 96 |
| Whiskey | 96 |
| Coconut Rum (Malibu) | 97 |
As you can see, most mainstream distilled spirits like vodka, gin, rum, tequila and whiskey have right around 100 calories per standard 1 ounce (30 ml) serving.
Coconut rum fits into this same range, containing 97 calories per ounce. So calorie-wise it is quite comparable to other popular liquors.
The Added Sugar in Coconut Rum
Where coconut rum differs from most clear spirits is that it contains added sugar, averaging around 7 grams per ounce.
Most rum and vodka contain zero carbs and sugar. The sweet coconut flavor of coconut rum comes from added sugars.
Therefore, the calories in coconut rum still come predominantly from the alcohol. But some additional calories do come from the added sugars.
Coconut Rum Compared to Other Flavored Spirits
When comparing coconut rum to other flavored liquors like vanilla vodka or cinnamon whisky, the calorie and sugar content is quite similar.
For example, Smirnoff vanilla vodka has 70 calories and 3 grams of sugar per ounce. Fireball cinnamon whisky contains 70 calories and 8 grams of sugar per ounce.
So coconut rum, with 97 calories and 7 grams of sugar per ounce, is in the same ballpark.
In fact, many flavored rums, vodkas, and whiskies contain added sweeteners and extra calories compared to the original, unflavored spirit.
The Bottom Line
So in summary, coconut rum contains roughly the same amount of calories as other unflavored hard liquors like vodka, gin and tequila. The calories are mostly just from the alcohol content.
It does contain more calories than the original rum it’s made from, due to the added sugars to create the coconut flavor. But it’s quite comparable to other popular flavored spirits.
At around 97 calories and 7 grams of sugar per serving, coconut rum is moderately high in calories. But it’s not dramatically higher compared to vodka, gin, tequila, or other flavored liquors which can range from 70-100 calories per ounce.
So if you’re watching your sugar and calorie intake, coconut rum should be enjoyed in moderation – like any liquor. But it’s not the highest calorie or sweetest option out there.
Tips for Drinking Coconut Rum
Here are some tips if you want to enjoy coconut rum as part of a balanced diet:
- Measure your pours – it’s easy to underestimate serving sizes when free-pouring alcohol.
- Mix with soda or healthy juices instead of sugary mixers like cola or sweet & sour drinks.
- Alternate with water to pace yourself and avoid excess calories.
- Eat healthy foods and stay active on days you drink to account for the extra calories.
- Practice moderation – limit yourself to 1-2 servings maximum.
Common Questions
Is coconut rum keto-friendly?
Coconut rum is not considered keto-friendly, because it contains carbs and sugar from added sweeteners. Most keto diet plans strictly limit carbs to 20-50 grams per day. The roughly 7 grams of carbs and sugar in a standard 1 ounce (30 ml) serving of coconut rum take up a good chunk of that allotment.
Does coconut rum have sugar added?
Yes, coconut rum has added sugar to give it the signature sweet coconut flavor. An average serving contains around 7 grams of sugar per ounce.
Is coconut rum gluten-free?
Coconut rum is distilled from sugarcane, so it does not contain gluten. Most major brands of coconut rum are distilled and processed without gluten-containing grains, making coconut rum a gluten-free option.
Is coconut rum dairy-free?
Yes, coconut rum is dairy-free. It does not contain milk, cream, or any other dairy ingredients. Coconut rum is safe for people with lactose intolerance or dairy allergies.
Does coconut rum have carbohydrates?
Coconut rum contains around 7 grams of carbohydrates per ounce, coming from the added sugars used to flavor it. Regular rum contains zero carbs. Vodka, gin, tequila and other clear liquors are also carb-free.
Healthiest Ways to Mix and Drink Coconut Rum
If you want to enjoy coconut rum while keeping calories and sugar lower, here are some of the healthiest mixing ideas:
With Seltzer
Mix coconut rum with plain seltzer water and a squeeze of fresh lime or lemon juice for a refreshing skinny rum and soda.
With Diet Cola
You can mix coconut rum with zero calorie diet/sugar-free cola for a piña colada flavored rum and coke.
With Coconut Water
For an exotic, healthy take on a piña colada, mix coconut rum with unsweetened coconut water and serve over ice.
With Pineapple Juice
Combine coconut rum with 100% pineapple juice for a refreshing, tropical cocktail that’s lower in added sugar.
With Cucumber, Mint and Lime
Muddle fresh cucumber and mint leaves with lime juice, mix with coconut rum and serve over ice for a crisp, herbal mojito-style drink.
Frozen Piña Colada
Blend light coconut milk, pineapple juice and coconut rum for a lower-cal frozen piña colada drink.
References
- USDA FoodData Central. Rum, distilled, 80 proof. https://fdc.nal.usda.gov/fdc-app.html#/food-details/174057/nutrients
- National Institute on Alcohol Abuse and Alcoholism. Alcohol Facts and Statistics. https://www.niaaa.nih.gov/publications/brochures-and-fact-sheets/alcohol-facts-and-statistics
- USDA FoodData Central. Beverages, rum, coconut, distilled. https://fdc.nal.usda.gov/fdc-app.html#/food-details/171077/nutrients
- Smirnoff. Smirnoff Vanilla Vodka. https://www.smirnoff.com/en-us/vodka-smirnoff/smirnoff-vanilla/
- Fireball. Nutrition Facts. https://fireballwhisky.com/en/nutritionfacts.php
