Alcoholic beverage, distilled, rum, 80 proof
Whole food · Beverages
Photo: Wikipedia
Rum is a clear to amber distilled spirit made from sugarcane or molasses, offering a smooth, slightly sweet, and often caramel-tinged profile with a warming finish. It is a calorie-dense beverage with 231 kcal per 100g, but contains zero protein, carbs, fat, or sugar, as all its energy comes from alcohol. Its versatile flavor makes it a cornerstone of tropical cocktails and a key ingredient in baking and cooking.
💚 Why it's loved
People love rum for its rich, versatile flavor that ranges from light and fruity to deep and caramelized, making it ideal for everything from a simple rum and coke to a complex tiki cocktail. Its cultural ties to Caribbean history and tropical leisure give it an adventurous, celebratory appeal.
⚠️ Watch-outs & how to enjoy it better
Rum is high in empty calories and can contribute to weight gain and liver strain if consumed excessively; it also lacks any nutritional benefit beyond energy. To mitigate, practice strict portion control (e.g., one 1.5-oz shot), avoid sugary mixers, and pair with protein-rich snacks to slow alcohol absorption. Those with liver issues or alcohol sensitivities should avoid it entirely.
Key benefits
- Provides quick energy due to its high alcohol content.
- Contains antioxidants like polyphenols, especially in darker, aged varieties.
- Used in traditional remedies for digestion and warming the body.
- Adds complex flavor to both sweet and savory dishes without adding carbs or sugar.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The word 'rum' likely comes from the Latin 'saccharum' (sugar), and the first recorded distillation of rum in the Caribbean was in the 1620s on Barbados, where it was called 'kill-devil.'
Full nutrition (USDA data · scales with serving)
| Water | 66.6 g |
| Energy | 231 kcal |
| Energy | 967 kj |
| Protein | 0.00 g |
| Total lipid (fat) | 0.00 g |
| Ash | 0.01 g |
| Carbohydrate, by difference | 0.00 g |
| Fiber, total dietary | 0.00 g |
| Total Sugars | 0.00 g |
| Calcium, Ca | 0.00 mg |
| Iron, Fe | 0.12 mg |
| Magnesium, Mg | 0.00 mg |
| Phosphorus, P | 5.0 mg |
| Potassium, K | 2.0 mg |
| Sodium, Na | 1.0 mg |
| Zinc, Zn | 0.07 mg |
| Copper, Cu | 0.05 mg |
| Manganese, Mn | 0.02 mg |
| Selenium, Se | 0.00 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.01 mg |
| Riboflavin | 0.00 mg |
| Niacin | 0.00 mg |
| Pantothenic acid | 0.00 mg |
| Vitamin B-6 | 0.00 mg |
| Folate, total | 0.00 ug |
| Folic acid | 0.00 ug |
| Folate, food | 0.00 ug |
| Folate, DFE | 0.00 ug |
| Choline, total | 0.00 mg |
| Vitamin B-12 | 0.00 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 0.00 ug |
| Retinol | 0.00 ug |
| Carotene, beta | 0.00 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Vitamin A, IU | 0.00 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 0.00 ug |
| Vitamin E (alpha-tocopherol) | 0.00 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3), International Units | 0.00 iu |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 0.00 ug |
| Alcohol, ethyl | 33.4 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.00 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.00 g |
| SFA 12:0 | 0.00 g |
| SFA 14:0 | 0.00 g |
| SFA 16:0 | 0.00 g |
| SFA 18:0 | 0.00 g |
| Fatty acids, total monounsaturated | 0.00 g |
| MUFA 16:1 | 0.00 g |
| MUFA 18:1 | 0.00 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.00 g |
| PUFA 18:2 | 0.00 g |
| PUFA 18:3 | 0.00 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.00 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Fatty acids, total trans | 0.00 g |
| Cholesterol | 0.00 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.00 g |
| Threonine | 0.00 g |
| Isoleucine | 0.00 g |
| Leucine | 0.00 g |
| Lysine | 0.00 g |
| Methionine | 0.00 g |
| Cystine | 0.00 g |
| Phenylalanine | 0.00 g |
| Tyrosine | 0.00 g |
| Valine | 0.00 g |
| Arginine | 0.00 g |
| Histidine | 0.00 g |
| Alanine | 0.00 g |
| Aspartic acid | 0.00 g |
| Glutamic acid | 0.00 g |
| Glycine | 0.00 g |
| Proline | 0.00 g |
| Serine | 0.00 g |
FAQ
Does rum contain any sugar or carbs?
No, pure distilled rum contains zero sugar, carbs, protein, or fat; all calories come from alcohol.
What's the difference between light, dark, and spiced rum?
Light rum is clear and milder, dark rum is aged longer with a richer, caramel flavor, and spiced rum is infused with spices like cinnamon and vanilla.
Is rum gluten-free?
Yes, rum is naturally gluten-free as it is distilled from sugarcane or molasses, not grains.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 2.31 kcal/g · 0% calories from protein · 0.0 g fiber · 0.0 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 0.50 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.