Rum Nutrition Facts



Published: 24 May 2023

Artisanal Rum

Rum, a favorite spirit for many worldwide, is known for its rich, sweet, and bold flavors. Derived from sugarcane or molasses, rum is enjoyed in a variety of forms from light and dark to spiced and flavored. Here, we delve into 18 nutritional facts that you may not know about this popular liquor.

Table of Contents

Zero Fat and Zero Protein

In its pure form, rum contains no fat or protein. This means it doesn’t contribute to your daily intake of these macronutrients, though it does provide energy in the form of alcohol.

Alcohol Content

Rum typically has an alcohol content of 40% ABV, but this can vary between different brands and types, with some rums reaching up to 75% ABV.

Calorie Content

A standard shot of rum (1.5 ounces) contains about 97 calories. Keep in mind that this can increase significantly when mixed with sugary beverages or used in cocktails.


Pure rum contains zero carbohydrates, making it a suitable choice for those following a low-carb or ketogenic diet. However, flavored or spiced rums may contain added sugars and thus, additional carbohydrates.

Sugar Content

While rum is made from sugarcane or molasses, the fermentation and distillation process eliminates sugar. This means that pure rum contains no sugar. However, some types of rum, particularly spiced or flavored ones, may have sugar added post-distillation.


Rum is a sodium-free beverage. This can be beneficial for those watching their sodium intake for blood pressure control or other health reasons.

Rum in Glasses
Image from Flickr


Despite being a grain-based alcohol, the distillation process removes gluten proteins, making rum a gluten-free alcoholic beverage. This makes it suitable for those with gluten intolerance or celiac disease.

Contains No Vitamins or Minerals

Pure rum does not contain vitamins or minerals. As such, it is not a significant source of nutrients.


As with all alcohol, rum can lead to dehydration. It’s important to consume water alongside any alcoholic beverage to maintain proper hydration.

Effect on Metabolism

Consuming rum, like any alcohol, can affect your metabolism. The liver prioritizes metabolizing alcohol over other nutrients, which can lead to fat storage.

Potential Digestive Aid

In moderation, rum has been suggested as a potential aid in digestion. It can help relax the muscles, potentially aiding in digestion and reducing discomfort.

Moderate Consumption and Heart Health

Some research has suggested that moderate consumption of alcohol, including rum, might have a protective effect on heart health. However, excessive drinking can have the opposite effect, leading to a range of health issues including heart disease.

Rum Variants
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Impact on Sleep

While alcohol might help you fall asleep quicker, it can disrupt your sleep cycle, leading to poorer quality sleep.

Potential Antioxidant Properties

Some types of dark rum have been noted to contain antioxidant properties, due to the extended aging process in wooden barrels.

Rum and Weight Gain

While rum itself doesn’t contain fat, its high caloric content can contribute to weight gain if consumed in large quantities and not balanced with physical activity.

Allergen Information

Rum is free from common allergens like dairy, eggs, and nuts, making it suitable for those with these allergies.

Variance in Nutrition Facts

Different types of rum (light, dark, spiced, flavored) may have slightly different nutritional profiles. For example, spiced or flavored rums often have added sugar, which will increase the calorie count.

Moderate Drinking is Key

Like all alcoholic beverages, rum should be consumed in moderation. The Centers for Disease Control and Prevention (CDC) defines moderate drinking as up to one drink per day for women and up to two drinks per day for men.

Final Word

In conclusion, while rum may not contribute significant nutrients to your diet, it can certainly add flavor and enjoyment when consumed responsibly. Keep in mind that mixers often add calories and sugars, so consider your choices carefully if you’re watching your intake of these. And as always, ensure your alcohol consumption fits within a balanced and healthy lifestyle.