Coconut Rum Balls
Coconut Rum Balls are no-bake, bite-sized confections made from crushed cookies, cocoa, coconut, and rum, often rolled in additional coconut or powdered sugar. They are a popular holiday treat, especially in the Caribbean and parts of North America, where rum is a key ingredient.
🍽️ Nutrition at a glance
These are typically high in carbohydrates and fat, with moderate protein, primarily from the cookie base and coconut. A single rum ball provides a quick energy boost but is calorie-dense, with roughly 100-150 calories per piece.
Nutrition breakdown
| Calories | 120 kcal |
| Protein | 1.5 g |
| Carbs | 15 g |
| Fat | 6 g |
| Fiber | 1 g |
| Sugar | 10 g |
| Sodium | 45 mg |
| Manganese | 0.3 mg |
| Iron | 0.7 mg |
| Magnesium | 10 mg |
| Phosphorus | 25 mg |
| Copper | 0.1 mg |
| Selenium | 3 mcg |
| Thiamin (B1) | 0.02 mg |
| Folate | 5 mcg |
Per 1 rum ball (30 g) · estimated, varies by recipe
💡 What's interesting
Culturally, they are a festive staple in many holiday baking traditions, often made ahead as the flavors meld and improve over time. Nutritionally, the coconut provides some dietary fiber and minerals like manganese, while the rum adds flavor without significant nutritional value.
