Rum and cola
Common food
Photo: Wikipedia
A classic highball cocktail, rum and cola marries the caramel and vanilla notes of rum with the sweet, effervescent bite of cola. The result is a refreshing, deeply brown beverage with a smooth, slightly sticky mouthfeel. Nutritionally, it's essentially a liquid source of simple carbohydrates, offering quick energy but little else.
Calorie split: 0% protein · 95% carbs · 5% fat
↓ Full nutrition💚 Why it's loved
People love its iconic, nostalgic flavor profile—a perfect balance of sweet and spirited that's both comforting and refreshing. It's a versatile drink, equally at home at a casual barbecue or a quiet bar, and carries a cultural cachet from its association with classic Americana and Caribbean relaxation.
⚠️ Watch-outs & how to enjoy it better
The high sugar content (7.48g per 100g) can lead to blood sugar spikes and crashes, and offers empty calories. To counteract this, opt for a diet cola or a smaller pour of regular cola, and always consume with food, especially protein or healthy fats, to slow sugar absorption. Those monitoring calorie intake or managing conditions like diabetes should be particularly cautious.
Key benefits
- Provides quick energy from carbohydrates.
- Contains no protein or significant fat.
- A simple, widely available mixed drink.
- The carbonation can aid digestion for some.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The iconic 'Cuba Libre' name, meaning 'Free Cuba,' was coined in 1900 to celebrate Cuban independence after the Spanish-American War, with the cola representing American influence.
Full nutrition (USDA data · scales with serving)
| Water | 83.7 g |
| Energy | 89.0 kcal |
| Protein | 0.00 g |
| Total lipid (fat) | 0.19 g |
| Carbohydrate, by difference | 7.8 g |
| Fiber, total dietary | 0.00 g |
| Total Sugars | 7.5 g |
| Calcium, Ca | 1.0 mg |
| Iron, Fe | 0.02 mg |
| Magnesium, Mg | 0.00 mg |
| Phosphorus, P | 8.0 mg |
| Potassium, K | 4.0 mg |
| Sodium, Na | 3.0 mg |
| Zinc, Zn | 0.08 mg |
| Copper, Cu | 0.01 mg |
| Selenium, Se | 0.10 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.00 mg |
| Riboflavin | 0.00 mg |
| Niacin | 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 | 0.20 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 |
| 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) | 0.00 ug |
| Vitamin K (phylloquinone) | 0.00 ug |
| Alcohol, ethyl | 8.3 g |
| Caffeine | 7.0 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 |
| Cholesterol | 0.00 mg |
FAQ
Is rum and cola gluten-free?
Yes, both rum (a distilled spirit from sugarcane) and standard cola are naturally gluten-free. However, always check labels for flavored rums or specialty colas that might contain additives.
Why does rum and cola sometimes taste flat quickly?
The carbonation in cola dissipates rapidly, especially when poured over ice or mixed. For a fizzier drink, add the cola last, use chilled ingredients, and consider a splash of soda water.
What's the difference between using dark rum vs. light rum?
Light rum offers a cleaner, crisper taste that lets the cola shine. Dark or aged rum adds deeper notes of caramel, vanilla, and oak, creating a richer, more complex flavor profile.
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 0.89 kcal/g · 0% calories from protein · 0.0 g fiber · 7.5 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: 0.75 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.