Alcoholic beverage, pina colada, prepared-from-recipe
Whole food · Beverages
Photo: Wikipedia
A Pina Colada is a tropical cocktail blending rum, coconut cream, and pineapple juice, often shaken or blended with ice into a creamy, frothy, and sweet drink. Its taste is a rich, sweet balance of tropical pineapple and creamy coconut, with a smooth, velvety texture that can be served on the rocks or frozen. Nutritionally, it is high in carbohydrates and sugar, with minimal protein or fat.
Calorie split: 2% protein · 83% carbs · 15% fat
↓ Full nutrition💚 Why it's loved
People love it for its iconic, vacation-in-a-glass flavor profile that perfectly marries sweet pineapple with rich, creamy coconut. It's a beloved symbol of tropical relaxation and is extremely versatile, easily adapted into frozen, non-alcoholic, or premium versions.
⚠️ Watch-outs & how to enjoy it better
The high sugar content can lead to rapid blood-sugar spikes, and the calorie density makes it easy to overindulge. Those watching their sugar intake, with diabetes, or following a low-carb diet should be cautious. To counteract this, opt for a smaller portion, request light coconut cream, or pair it with a protein-rich snack to slow sugar absorption.
Key benefits
- Provides a quick source of energy from carbohydrates.
- Contains small amounts of minerals from pineapple juice.
- Coconut cream offers medium-chain triglycerides (MCTs).
- Serves as a classic, indulgent vacation or celebration treat.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The Piña Colada was declared the official drink of Puerto Rico in 1978, and its invention is famously contested by multiple bars in San Juan, each claiming to have created it in the 1950s or 60s.
Full nutrition (USDA data · scales with serving)
| Water | 65.0 g |
| Energy | 174 kcal |
| Energy | 728 kj |
| Protein | 0.42 g |
| Total lipid (fat) | 1.9 g |
| Ash | 0.14 g |
| Carbohydrate, by difference | 22.7 g |
| Fiber, total dietary | 0.30 g |
| Total Sugars | 22.3 g |
| Calcium, Ca | 8.0 mg |
| Iron, Fe | 0.21 mg |
| Magnesium, Mg | 8.0 mg |
| Phosphorus, P | 7.0 mg |
| Potassium, K | 71.0 mg |
| Sodium, Na | 6.0 mg |
| Zinc, Zn | 0.13 mg |
| Copper, Cu | 0.08 mg |
| Manganese, Mn | 0.53 mg |
| Selenium, Se | 0.70 ug |
| Vitamin C, total ascorbic acid | 4.9 mg |
| Thiamin | 0.03 mg |
| Riboflavin | 0.02 mg |
| Niacin | 0.12 mg |
| Pantothenic acid | 0.06 mg |
| Vitamin B-6 | 0.04 mg |
| Folate, total | 12.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 12.0 ug |
| Folate, DFE | 12.0 ug |
| Vitamin B-12 | 0.00 ug |
| Vitamin A, RAE | 0.00 ug |
| Retinol | 0.00 ug |
| Carotene, beta | 1.0 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Vitamin A, IU | 2.0 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 0.00 ug |
| Vitamin E (alpha-tocopherol) | 0.02 mg |
| Vitamin K (phylloquinone) | 0.10 ug |
| Alcohol, ethyl | 9.9 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 1.6 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.01 g |
| SFA 8:0 | 0.13 g |
| SFA 10:0 | 0.10 g |
| SFA 12:0 | 0.82 g |
| SFA 14:0 | 0.32 g |
| SFA 16:0 | 0.16 g |
| SFA 18:0 | 0.10 g |
| Fatty acids, total monounsaturated | 0.08 g |
| MUFA 16:1 | 0.00 g |
| MUFA 18:1 | 0.08 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.03 g |
| PUFA 18:2 | 0.03 g |
| PUFA 18:3 | 0.01 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)
Estimated from Alcoholic beverage, distilled, vodka, 80 proof — USDA does not publish this profile for Alcoholic beverage.
| 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
Is a Piña Colada gluten-free?
Generally, yes. The core ingredients (rum, pineapple juice, coconut cream) are naturally gluten-free. However, cross-contamination is possible in some bars, and flavored rums or pre-made mixes may contain additives. Always check labels for certified gluten-free products if you have celiac disease.
Can I make a non-alcoholic version?
Absolutely! A 'Virgin Piña Colada' simply replaces the rum with extra pineapple juice or coconut water, maintaining the signature tropical flavor without the alcohol.
What's the difference between coconut cream and coconut milk?
Coconut cream is the thick, rich layer skimmed from the top of canned coconut milk, with a higher fat content and thicker consistency, making it ideal for cocktails. Coconut milk is thinner and more diluted.
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 1.74 kcal/g · 1% calories from protein · 0.3 g fiber · 22.3 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: 0.08 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.