Mai Tai
Common food
The Mai Tai is a classic, rum-based tropical cocktail, traditionally made with rum, lime juice, orange curaçao, and orgeat syrup. It delivers a bright, balanced flavor profile: tart from the lime, sweet and nutty from the orgeat, with a deep, complex rum backbone. Nutritionally, it is a source of quick energy from its high sugar content, with negligible protein or fat.
Calorie split: 1% protein · 98% carbs · 1% fat
↓ Full nutrition💚 Why it's loved
People love the Mai Tai for its perfect harmony of sweet, sour, and rich, nutty flavors, which transport you to a tropical paradise. It's a versatile cocktail that can be tailored from a simple, refreshing sipper to a potent, rum-forward connoisseur's drink.
⚠️ Watch-outs & how to enjoy it better
The high sugar content can lead to blood-sugar spikes and contributes significantly to daily calorie intake. Those monitoring sugar intake, managing diabetes, or prone to hangovers should be cautious. To counteract this, enjoy it slowly with a meal containing protein and healthy fats to slow sugar absorption, or ask for a 'skinny' version with less syrup or a sugar-free substitute.
Key benefits
- Provides a quick source of energy from carbohydrates.
- Contains small amounts of minerals from fruit juice.
- Can be a social lubricant in moderate settings.
- Offers a complex flavor experience from blended spirits and syrups.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The original 1944 Mai Tai recipe by Victor J. Bergeron contained only rum, lime, curaçao, and orgeat—no fruit juices or grenadine, which are common in many modern versions.
Full nutrition (USDA data · scales with serving)
| Water | 71.2 g |
| Energy | 149 kcal |
| Protein | 0.18 g |
| Total lipid (fat) | 0.07 g |
| Carbohydrate, by difference | 16.5 g |
| Fiber, total dietary | 0.10 g |
| Total Sugars | 12.8 g |
| Calcium, Ca | 7.0 mg |
| Iron, Fe | 0.18 mg |
| Magnesium, Mg | 7.0 mg |
| Phosphorus, P | 6.0 mg |
| Potassium, K | 70.0 mg |
| Sodium, Na | 4.0 mg |
| Zinc, Zn | 0.08 mg |
| Copper, Cu | 0.04 mg |
| Selenium, Se | 0.10 ug |
| Vitamin C, total ascorbic acid | 5.1 mg |
| Thiamin | 0.03 mg |
| Riboflavin | 0.01 mg |
| Niacin | 0.10 mg |
| Vitamin B-6 | 0.05 mg |
| Folate, total | 9.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 9.0 ug |
| Folate, DFE | 9.0 ug |
| Choline, total | 1.7 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 | 2.0 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 0.00 ug |
| Vitamin E (alpha-tocopherol) | 0.01 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 0.20 ug |
| Alcohol, ethyl | 11.9 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 | 0.01 g |
| MUFA 16:1 | 0.00 g |
| MUFA 18:1 | 0.01 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.02 g |
| PUFA 18:2 | 0.01 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 |
| Cholesterol | 0.00 mg |
FAQ
What is orgeat syrup?
Orgeat is a sweet syrup made from almonds, sugar, and rose water or orange flower water. It gives the Mai Tai its distinctive nutty, floral sweetness.
Is a Mai Tai strong?
Yes, a traditional Mai Tai is rum-forward and typically contains 2-3 ounces of rum, making it a fairly strong cocktail compared to many mixed drinks.
Can I make a non-alcoholic version?
Absolutely. A 'Virgin Mai Tai' or 'Mai Tai Mocktail' replaces the rum with a non-alcoholic alternative or simply uses more fruit juices (like pineapple and orange) along with the lime, orgeat, and a splash of grenadine for color.
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 1.49 kcal/g · 0% calories from protein · 0.1 g fiber · 12.8 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: 0.06 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.