10 Rum Nutrition Facts: Discover Surprising Benefits Of Rum

Rum is a popular alcoholic spirit that is commonly consumed in cocktails and mixed drinks. It is made from sugarcane byproducts such as molasses or sugarcane juice that is fermented and then distilled. The origins of rum date back to the 17th century in the Caribbean and Latin America.

Rum production spread to other sugarcane-growing regions like Asia and Africa during the 18th and 19th centuries. Today, rum is produced in over 80 countries worldwide. But what exactly is rum made of and what are its nutritional facts? Let’s find out.

What Is Rum? How Is It Made?

Rum is made from molasses, which is a viscous byproduct of refining sugarcane into sugar. Molasses is rich in sugars, minerals, and vitamins from the original sugarcane juice. To make rum, molasses is diluted with water and fermented with yeast. This converts the sugars into alcohol.

Rum Nutrition Facts

The fermented molasses mixture is then distilled to concentrate the alcohol and refine the final spirit. The clear rum distillate is usually aged in oak barrels to impart color and flavor before bottling. The longer a rum is aged, the darker it becomes due to the extraction of substances like tannins from the wood. Rums can be blended from rums of different ages for desirable flavor profiles.

Also Check: 10 Must-Know Nutritional Facts of Bourbon

Rum Nutrition Facts

While rum contains no carbohydrates or fat, it does have some nutritional value when consumed in moderation. Here are some key rum nutrition facts:

  • Calories: A 1.5oz (45ml) serving of rum contains around 97 calories. The calories come entirely from the alcohol itself. 
  • Zero carbs and sugar: Rum has no carbohydrates or naturally occurring sugars. However, sugar is often added to spiced and flavored rums.
  • No fat or protein: Rum does not contain fat or protein. However, it may provide traces of amino acids from the fermentation process.
  • Minimal minerals: An ounce of rum can provide less than 1% of minerals like iron, calcium, potassium, magnesium, and zinc.
  • Vitamin B1: Rum contains traces of vitamin B1 (thiamine) from the original molasses. But the amount is negligible at less than 1% of daily needs.  
  • Alcohol content: Standard rum contains around 40% alcohol by volume (80 proof). Overproof rums may go up to 75% alcohol (150 proof).
  • Calories from alcohol: Nearly 100% of rum’s calories come from ethyl alcohol. A typical 1.5oz serving contains around 70-80 calories just from the alcohol alone.
  • No gluten: Rum is naturally gluten-free since it is made from sugarcane juice or molasses. However, some spiced rums may contain malt from barley containing gluten.
  • Vegan-friendly: Most rum is vegan-friendly except those that use animal products to refine the spirit, which is very rare.
  • Low sodium: Rum contains negligible sodium per serving, making it a low-sodium alcohol option. But salt may be added to spiced rums.

So in summary, rum is mostly made up of alcohol and water, contains zero carbs or sugar, and minimal vitamins or minerals. The calories come entirely from rum’s alcohol content rather than proteins, carbs, or fat.

Does Rum Contain Sugar Or Carbs?

Straight rum by itself does not contain any naturally occurring sugars or carbohydrates since these are converted to alcohol during fermentation. However, sugar is commonly added after distillation to sweeten and flavor certain rum varieties:

  • Spiced rum has added sugars like molasses or syrups along with spices and flavors.
  • Flavored rum can have added sugars like vanilla, coconut, or fruit juices to impart desired flavors.
  • Golden and dark rums get their colors and some sweetness from added sugarcane syrups or molasses during aging.

So while most rum has no innate sugars, added sugar content can range widely from 0g to 20g per serving. Check the nutrition labels to confirm the sugar content per serving, especially for spiced and flavored rums.

Read More: Identify The Common Nutritional Deficiencies In Teenagers


Rum has endured over the centuries as one of the world’s most popular spirits due to its unique flavor and Caribbean roots. While rum packs a punch of pure alcohol, it does come with traces of vitamins and minerals from its sugarcane origins.

However, rum truly stands out due to its incredible diversity of brands, styles, flavors, and origins – far more than any other spirit. From light white rums to rich dark rums and everything in between, rum has secured its place as one of the most beloved liquors globally. Just be sure to enjoy your favorite rums responsibly!


Here are some frequently asked questions about rum nutrition:

Q: Is rum keto-friendly?

A: Yes, since rum has zero carbs or sugar, it can fit into a ketogenic diet. However, the alcohol may temporarily pause ketosis. 

Q: Is rum gluten-free? 

A: Most rum is gluten-free except some spiced rums with malt from barley containing gluten. Always check the label if gluten is a concern.

Q: Does rum have any vitamins or antioxidants?

A: Rum contains traces of B vitamins, but not in significant amounts. Rum does contain antioxidants like polyphenols from the oak barrel aging.

Q: Is rum paleo diet compliant?

A: Most paleo diets allow moderate alcohol like rum. However, some very strict paleo diets prohibit any alcohol. Check your specific paleo diet rules.

Q: Is rum healthier than other alcohols?

A: No, rum is not necessarily healthier than other alcohols. All alcoholic drinks should be enjoyed in moderation as part of an overall healthy diet.

About the Author

Nicole Carter is a dedicated and passionate nutritionist, committed to helping individuals achieve their health and wellness goals through the power of proper nutrition. With a Bachelor's degree in Nutritional Science and years of practical experience.

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