Calories in Rum: Nutrition Facts & Serving Sizes
Per 1 fl oz (28g)
Per 100g
Source: USDA FoodData Central, SR Legacy, March 2026.
A standard 1.5 fl oz shot of rum contains 97 calories with zero protein, zero fat, and zero carbohydrates. Per 100g, rum delivers 231 calories, all from alcohol. There are no sugars, no fiber, and no meaningful micronutrients, just ethanol calories. Rum is distilled from sugarcane byproducts and aged in oak barrels, with the alcohol content typically ranging from 40% ABV (80 proof) for standard varieties up to higher proofs for overproof rums. Because alcohol provides 7 calories per gram and is metabolized differently from macronutrients, it can disrupt fat burning when consumed. Mixed rum drinks like rum and coke or pina coladas add significant additional sugar and calories beyond the spirit itself. For calorie-conscious drinkers, rum over ice or with diet mixers keeps the calorie count at the base 97 calories per shot.
Nutrition Highlights
Calories by Serving Size
| Serving | Cal | Protein | Carbs | Fat | Fiber |
|---|---|---|---|---|---|
| 1 fl oz (28g) | 64.2 | 0g | 0g | 0g | 0g |
| 1.5 fl oz (42g) | 97 | 0g | 0g | 0g | 0g |
| 100g | 231 | 0g | 0g | 0g | 0g |
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Full Nutrition Facts (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 231 | 12% |
| Protein | 0g | |
| Total Fat | 0g | |
| Total Carbohydrates | 0g | |
| Dietary Fiber | 0g | |
| Sugars | 0g | |
| Sodium | 1mg |
Vitamins & Minerals (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Iron | 0.1mg | 1% |
| Potassium | 2mg | 0% |
| Phosphorus | 5mg | 0% |
| Zinc | 0.1mg | 1% |
% Daily Values based on a 2,000 calorie diet (FDA reference).
Health Benefits of Rum
Rum, like all distilled spirits, provides no meaningful nutritional benefits. Its caloric content comes entirely from ethanol, which the body processes differently from food macronutrients.
From a calorie management perspective, straight rum is one of the lower-calorie ways to consume alcohol. A 1.5 oz shot contains 97 calories, which is comparable to vodka, tequila, and other 80-proof spirits. The zero sugar and zero carb profile of plain rum means it does not spike blood glucose the way beer or sweetened cocktails do.
For people following a ketogenic or low-carb diet, plain rum is technically compatible since it contains no carbohydrates. However, alcohol consumption does pause fat oxidation while the body prioritizes metabolizing the ethanol, so it can slow fat loss progress even without adding carbs.
The main nutritional considerations with rum are the empty calories it adds to your daily total and the appetite-stimulating effects alcohol can have, which may lead to increased food intake.
If you are going to drink, choosing rum neat or on the rocks, or mixing with zero-calorie sodas, is the most calorie-efficient approach compared to mixed drinks loaded with juice or sugary syrups.
Dietary Considerations
Rum is vegan and gluten-free as a distilled spirit. It contains zero carbohydrates, zero sugar, zero protein, and zero fat. It is technically compatible with keto diets but alcohol does inhibit fat oxidation. Not recommended for weight loss as alcohol provides 7 calories per gram and offers no satiety or nutritional benefit. Rum and diet mixers is a lower-calorie option compared to rum with juice or sugary sodas. Drink responsibly.
Daily Intake (100g)
100g of rum provides 12% of a 2,000-calorie diet.
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Frequently Asked Questions
How many calories in rum?
A standard 1.5 fl oz shot of rum contains 97 calories. A 1 fl oz pour has about 64 calories. Per 100g, rum is 231 calories. All calories come from alcohol, with zero carbs, fat, or protein.
Is rum good for weight loss?
Rum is not ideal for weight loss. Even though it has zero carbs and sugar, alcohol provides 7 calories per gram and temporarily pauses fat burning while your body processes the ethanol. If you drink, straight rum or rum with diet mixers is a lower-calorie choice than mixed cocktails.
How much protein in rum?
Rum contains 0g of protein. It provides no macronutrients other than calories from alcohol.
Does rum have carbs?
Plain rum contains 0g of carbohydrates and 0g of sugar. However, rum-based cocktails like rum and coke, mojitos, or pina coladas add significant carbs and sugar from mixers. Always account for the full drink, not just the spirit.
Is rum keto-friendly?
Plain rum has zero carbs, making it technically compatible with a ketogenic diet. However, alcohol inhibits ketosis by interrupting fat oxidation, so frequent consumption can slow keto progress even without breaking your carb limit.
How does rum compare to other spirits in calories?
Rum at 97 calories per 1.5 oz shot is comparable to vodka, tequila, and gin, all of which are around 97-100 calories per shot at 80 proof. The calorie differences between spirits are minimal; the bigger calorie variable is what you mix with them.
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