Cookie, rum ball, no bake
Common food
Photo: Wikipedia
A no-bake rum ball is a rich, fudgy confection made from crushed cookies, cocoa, and rum, rolled in powdered sugar or coconut. Its texture is dense and chewy, with a deep, boozy sweetness that intensifies as it ages. Nutritionally, it's a high-energy treat, packing over 500 kcal per 100g, with most calories coming from carbs and fat.
Calorie split: 4% protein · 50% carbs · 46% fat
↓ Full nutrition💚 Why it's loved
People love rum balls for their intense, nostalgic flavor and the fact that they require no baking, making them a classic holiday and party staple. Their versatility allows for endless flavor tweaks, and they're a beloved way to transform simple ingredients into a decadent, shareable treat.
⚠️ Watch-outs & how to enjoy it better
Due to their high sugar and calorie density, they can cause rapid blood-sugar spikes, making them a poor choice for those managing diabetes or watching caloric intake. The alcohol content, while usually mellowed by aging, is a concern for children, pregnant individuals, or those avoiding alcohol. To counteract, practice strict portion control (1-2 small balls), pair with a source of protein or fat to slow sugar absorption, or use a non-alcoholic rum flavoring.
Key benefits
- Quick, no-oven preparation.
- Excellent for using up leftover cookies or cake.
- Long shelf life when refrigerated.
- Can be made non-alcoholic with rum extract.
- Customizable with nuts, spices, or coatings.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The traditional recipe often calls for 'stale' cookies or cake, not just for texture, but because the drier base absorbs the rum and other liquids better, resulting in a firmer, more flavorful ball.
Full nutrition (USDA data · scales with serving)
| Water | 3.6 g |
| Energy | 514 kcal |
| Protein | 5.4 g |
| Total lipid (fat) | 26.2 g |
| Carbohydrate, by difference | 63.8 g |
| Fiber, total dietary | 1.3 g |
| Total Sugars | 21.6 g |
| Calcium, Ca | 13.0 mg |
| Iron, Fe | 3.0 mg |
| Magnesium, Mg | 14.0 mg |
| Phosphorus, P | 66.0 mg |
| Potassium, K | 88.0 mg |
| Sodium, Na | 353 mg |
| Zinc, Zn | 0.49 mg |
| Copper, Cu | 0.09 mg |
| Selenium, Se | 6.2 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.35 mg |
| Riboflavin | 0.31 mg |
| Niacin | 3.3 mg |
| Vitamin B-6 | 0.07 mg |
| Folate, total | 81.0 ug |
| Folic acid | 61.0 ug |
| Folate, food | 20.0 ug |
| Folate, DFE | 124 ug |
| Choline, total | 0.90 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 | 1.0 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 29.0 ug |
| Vitamin E (alpha-tocopherol) | 2.4 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 11.0 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 8.1 g |
| SFA 4:0 | 0.09 g |
| SFA 6:0 | 0.07 g |
| SFA 8:0 | 0.04 g |
| SFA 10:0 | 0.10 g |
| SFA 12:0 | 0.13 g |
| SFA 14:0 | 0.46 g |
| SFA 16:0 | 5.1 g |
| SFA 18:0 | 1.8 g |
| Fatty acids, total monounsaturated | 6.7 g |
| MUFA 16:1 | 0.09 g |
| MUFA 18:1 | 6.5 g |
| MUFA 20:1 | 0.05 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 8.3 g |
| PUFA 18:2 | 7.4 g |
| PUFA 18:3 | 0.92 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.02 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 |
| Cholesterol | 0.00 mg |
Amino acid profile (per 100g)
Estimated from Pie Crust, Cookie-type, Chocolate, Ready Crust — USDA does not publish this profile for Cookie.
| Tryptophan | 0.08 g |
| Threonine | 0.20 g |
| Isoleucine | 0.23 g |
| Leucine | 0.38 g |
| Lysine | 0.24 g |
| Methionine | 0.07 g |
| Cystine | 0.11 g |
| Phenylalanine | 0.28 g |
| Tyrosine | 0.16 g |
| Valine | 0.32 g |
| Arginine | 0.29 g |
| Histidine | 0.11 g |
| Alanine | 0.24 g |
| Aspartic acid | 0.45 g |
| Glutamic acid | 1.3 g |
| Glycine | 0.24 g |
| Proline | 0.42 g |
| Serine | 0.26 g |
FAQ
Why are they called 'no-bake' if they use rum?
The 'no-bake' refers to the cooking method—there is no oven involved. The ingredients are simply mixed, chilled, and shaped. The rum is added for flavor and acts as a preservative.
How long do rum balls last?
When stored in an airtight container in the refrigerator, they typically keep well for 2-3 weeks. The flavor often improves after a few days as the ingredients meld.
Can I make them without alcohol?
Absolutely. Substitute the rum with a non-alcoholic rum extract, vanilla extract, or even a bit of strong brewed coffee or fruit juice to maintain moisture and add flavor.
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 5.14 kcal/g · 4% calories from protein · 1.3 g fiber · 21.6 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: 4.01 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.