Rum cocktails don’t have to be calorie bombs. While a traditional piña colada can pack 500+ calories, you can still enjoy tropical flavors with smart ingredient swaps. Here are the best low-calorie rum cocktails that bring the beach vibes without the diet guilt.
The Problem with Traditional Rum Drinks
Classic tiki cocktails are loaded with sugary ingredients:
- Piña Colada: 490 calories, 52g sugar
- Mai Tai: 306 calories, 28g sugar
- Rum Punch: 280 calories, 24g sugar
- Mojito: 217 calories, 22g sugar
The good news? Rum itself is zero-carb. The calories come from mixers, which we can easily fix.
10 Low-Calorie Rum Cocktails
1. Skinny Mojito
Calories: 95 | Carbs: 2g
Muddle fresh mint with lime juice, add white rum and sparkling water, sweeten with stevia. All the freshness, none of the sugar.
2. Rum and Diet Coke
Calories: 96 | Carbs: 0g
Simple and effective. Dark rum works best for that classic Cuba Libre flavor profile.
3. Coconut Rum Seltzer
Calories: 105 | Carbs: 1g
Coconut rum (like Malibu) with lime seltzer. Add a lime wedge for instant tropical vibes.
4. Daiquiri Lite
Calories: 112 | Carbs: 3g
White rum, fresh lime juice, and a touch of simple syrup or monk fruit sweetener. Shake with ice and strain.
5. Rum Rickey
Calories: 100 | Carbs: 1g
Light rum, fresh lime juice, and club soda. A forgotten classic that deserves a comeback.
6. Watermelon Rum Cooler
Calories: 118 | Carbs: 6g
Blend fresh watermelon with white rum and lime. Natural sweetness, no added sugar needed.
7. Skinny Piña Colada
Calories: 145 | Carbs: 5g
Use light coconut milk instead of cream of coconut, add pineapple extract, and blend with ice. A massive calorie savings.
8. Ginger Rum Mule
Calories: 120 | Carbs: 4g
Swap vodka for spiced rum in a mule. Use diet ginger beer for zero-sugar spice.
9. Dark ‘n’ Stormy Lite
Calories: 110 | Carbs: 2g
Dark rum with diet ginger beer and a lime squeeze. Bold flavor, minimal calories.
10. Mango Rum Spritzer
Calories: 125 | Carbs: 7g
Muddle fresh mango with rum, top with sparkling water. Natural fruit sweetness keeps sugar low.
Pro Tips for Low-Calorie Rum Drinks
- Choose white or light rum: Same calories as dark rum but mixes cleaner
- Fresh fruit over juice: More flavor, less sugar
- Sparkling water is your friend: Adds volume without calories
- Skip the pre-made mixes: They’re pure sugar
Find more low-calorie cocktail ideas at DrinkLeader.