This guide covers the best low calorie rum cocktails, explains which rum drinks to avoid, and teaches you how to enjoy this versatile spirit without the caloric consequences.
Rum Nutrition Basics
Standard 80 proof rum contains:
- Calories: 97 per 1.5 oz shot
- Carbohydrates: 0 grams
- Sugar: 0 grams
- Fat: 0 grams
This applies to white rum, gold rum, dark rum, and aged rum. The color difference comes from barrel aging and caramel coloring, not sugar content. Spiced rums may contain slightly more calories due to added flavorings, but most remain under 100 calories per shot.
The Exception: Flavored and Cream Rums
Flavored rums like Malibu (coconut) or RumChata (cream based) are different. Malibu contains about 51 calories per ounce due to added sugar. RumChata has 140 calories per 1.5 oz shot with significant sugar content. These should be treated as liqueurs, not standard rum.
The Best Low Calorie Rum Drinks
1. Rum and Diet Cola
Calories: 97 | Carbs: 0g
The simplest swap with enormous impact. A rum and regular Coke has about 200 calories; the diet version cuts that in half while tasting nearly identical.
Recipe:
- 2 oz rum (white or dark)
- Diet cola to top
- Lime wedge
- Ice
Tips: Coke Zero tastes closer to regular Coke than Diet Coke. Pepsi Zero is another good option. Dark rum tends to pair better with cola flavors than white rum.
2. Skinny Mojito
Calories: 115 | Carbs: 3g
The traditional mojito uses 2 tablespoons of sugar, adding over 100 calories. This skinny version uses zero calorie sweetener with no taste compromise.
Recipe:
- 2 oz white rum
- 10 to 12 fresh mint leaves (muddled)
- 1 oz fresh lime juice
- 5 to 6 drops liquid stevia
- Club soda to top
- Mint sprig garnish
Tips: Muddle mint gently to release oils without pulverizing leaves. Fresh mint is essential; dried will not work. Adjust sweetener to taste.
3. Dark and Stormy (Diet Version)
Calories: 100 | Carbs: 2g
Traditionally made with Gosling’s dark rum and ginger beer. The diet version uses zero calorie ginger beer for the same spicy satisfaction.
Recipe:
- 2 oz dark rum
- 4 oz diet ginger beer
- 0.5 oz fresh lime juice
- Lime wheel garnish
Tips: Zevia and Q Mixers make quality diet ginger beer. Regular ginger beer has 20+ grams of sugar per serving.
4. Rum and Soda
Calories: 97 | Carbs: 0g
The rum equivalent of vodka soda. Simple, refreshing, and easy to make anywhere.
Recipe:
- 2 oz rum
- Club soda to top
- Lime wedge
- Ice
Tips: Use aged rum for more complexity if drinking slowly. White rum works fine for casual consumption. A squeeze of lime adds brightness.
5. Daiquiri (Skinny Version)
Calories: 120 | Carbs: 4g
The classic daiquiri is not the frozen sugar bomb you get at beach bars. It is a sophisticated shaken cocktail that works beautifully with alternative sweeteners.
Recipe:
- 2 oz white rum
- 1 oz fresh lime juice
- 0.5 oz simple syrup (or 6 drops stevia for zero cal)
- Lime wheel garnish
Tips: Shake vigorously with ice to achieve proper dilution and that signature frothiness. Strain into a chilled coupe glass.
6. Cuba Libre (Light Version)
Calories: 100 | Carbs: 1g
A rum and coke with fresh lime. The extra citrus elevates the simple highball.
Recipe:
- 2 oz white rum
- 4 oz diet cola
- 0.5 oz fresh lime juice
- Lime wedge garnish
7. Rum Sour
Calories: 125 | Carbs: 5g
Sours traditionally use simple syrup, but alternative sweeteners work perfectly. Egg white is optional but adds silky texture with minimal calories.
Recipe:
- 2 oz rum
- 0.75 oz fresh lemon juice
- 0.5 oz simple syrup (or 5 drops stevia)
- Optional: egg white or aquafaba
- Cherry garnish
8. Jamaican Mule
Calories: 105 | Carbs: 3g
Dark Jamaican rum adds complexity to the Moscow Mule template.
Recipe:
- 2 oz dark Jamaican rum
- 4 oz diet ginger beer
- 0.5 oz fresh lime juice
- Angostura bitters (2 dashes)
- Lime wheel and candied ginger garnish
9. Coconut Rum and Diet Sprite
Calories: 80 | Carbs: 5g
Malibu coconut rum is lower proof (42 proof vs 80 proof) with added sugar, but the total is still reasonable. Combined with diet lemon lime soda, it creates a tropical sipper.
Recipe:
- 1.5 oz Malibu coconut rum
- Diet Sprite or 7 Up to top
- Lime wedge
10. Rum Old Fashioned
Calories: 110 | Carbs: 1g
Aged rum works beautifully in an Old Fashioned. The vanilla and caramel notes from barrel aging complement the bitters perfectly.
Recipe:
- 2 oz aged rum
- 1 teaspoon simple syrup (or 3 drops stevia)
- 2 dashes Angostura bitters
- Orange peel expressed over drink
Rum Drinks to Avoid
These popular rum drinks are diet disasters:
| Drink | Calories | Carbs | Problem |
|---|---|---|---|
| Pina Colada | 650+ | 75g+ | Coconut cream and pineapple juice |
| Frozen Daiquiri | 450+ | 55g+ | Sugar loaded frozen mix |
| Hurricane | 400+ | 50g+ | Passion fruit syrup and juices |
| Mai Tai | 350+ | 35g+ | Orgeat and curacao |
| Painkiller | 500+ | 50g+ | Cream of coconut and juices |
| Rum Punch | 300+ | 40g+ | Multiple fruit juices |
| Zombie | 400+ | 45g+ | Multiple rums plus sweet mixers |
The pattern is clear: tropical rum drinks with cream of coconut, fruit juices, and sweet syrups are calorie catastrophes. Stick to clear mixers and citrus.
Choosing the Right Rum
White Rum
Best for: Mojitos, daiquiris, cuba libres. Light and clean, lets mixers shine through.
Good options: Bacardi Superior, Havana Club 3, Flor de Cana 4
Gold Rum
Best for: Rum and cola, dark and stormy. Adds more flavor than white rum without heavy molasses notes.
Good options: Appleton Estate Signature, Mount Gay Eclipse
Dark Rum
Best for: Sipping, Old Fashioned variations. Rich molasses and caramel notes.
Good options: Gosling’s Black Seal, Myers’s Dark
Aged Rum
Best for: Sipping neat or in spirit forward cocktails. Complex flavors from barrel aging.
Good options: Appleton 12 Year, Ron Zacapa 23, Diplomatico Reserva Exclusiva
Spiced Rum
Best for: Rum and cola when you want more complexity. Watch for added sugar in some brands.
Good options: Captain Morgan Original Spiced, Sailor Jerry, Kraken
Ordering Rum at Bars
Safe Orders
- Rum and diet cola: Available everywhere
- Mojito, light on sugar: Ask for less simple syrup or none
- Rum and soda with lime: Always available
- Dark and stormy with diet ginger beer: Ask if they have it
Questions to Ask
- Can you make the mojito with less sugar?
- Do you have diet ginger beer?
- Can I get a daiquiri with fresh lime and minimal sweetener?
Red Flags
- Anything from a frozen machine
- Drinks with coconut cream or pina colada mix
- Multiple fruit juices listed
- Drinks described as tropical or island style
Building a Diet Friendly Rum Bar
Essential Rums
- White rum for mojitos and daiquiris
- Dark rum for cola drinks and sipping
Mixers
- Diet cola
- Diet ginger beer
- Club soda
Fresh Ingredients
- Limes
- Fresh mint
- Lemons
Extras
- Liquid stevia
- Angostura bitters
Conclusion
Rum is a perfectly diet friendly spirit when you avoid the tropical drink trap. Stick to diet cola, ginger beer, club soda, and citrus mixers. Learn to make a proper skinny mojito and daiquiri. Avoid anything with coconut cream, multiple juices, or frozen machine preparation.
The versatility of rum makes it valuable in any low calorie home bar. From simple rum and diet cokes to sophisticated aged rum Old Fashioneds, there is a diet friendly rum drink for every occasion.
Use our DrinkLeader database to look up specific rum cocktails and find the lowest calorie options for your next order.
Nutritional values based on standard recipes using 80 proof rum. Flavored rums and cream rums may contain additional calories. Drink responsibly.
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