Carbs in Coconut Rum: Savoring the Flavor while Watching Your Carb Intake!

Indulge in the Delicious Flavor of Coconut Rum without Compromising Your Carb Goals!

Coconut rum is a popular alcoholic drink with a unique tropical flavor. However, for those watching their carb intake, it’s important to know that a 1.5 oz serving contains around 5-8 grams of carbs on average. To enjoy coconut rum while watching your carb intake, opt for high-quality brands that are not overly sweetened and avoid mixers containing sugar or other carbohydrates. Low-carb cocktail recipes featuring coconut rum include the Coconut Lime Cooler, Skinny Pina Colada, and Coconut Mojito. While coconut rum may offer some health benefits such as anti-inflammatory properties, excessive alcohol consumption can lead to health issues and should always be consumed in moderation.


The popularity of coconut rum has been on the rise in recent years, with its unique tropical flavor appealing to many. However, for those who are watching their carb intake, the question of how many carbs are in coconut rum is a valid concern. In this article, we will delve into the world of carbs in coconut rum, and how to enjoy this delicious drink while still keeping an eye on your carb intake.

What is Coconut Rum?

Coconut rum is a type of flavored rum that is infused with coconut flavor. It is made by combining white or dark rum with coconut flavoring and often sweetened with sugar. Coconut rum is a popular ingredient in many tropical cocktails, including the famous pina colada.

How Many Carbs are in Coconut Rum?

The number of carbs in coconut rum can vary depending on the brand and type of rum used. However, on average, a 1.5 oz serving of coconut rum contains around 5-8 grams of carbs. This number can increase if you add mixers that contain sugar or other carbohydrates.

How to Enjoy Coconut Rum While Watching Your Carb Intake

If you are watching your carb intake but still want to enjoy coconut rum, there are a few things you can do. First, opt for a high-quality brand of coconut rum that is not overly sweetened. This will help reduce the overall carb content of your drink. Secondly, avoid mixers that contain sugar or other carbohydrates, such as fruit juice or soda. Instead, opt for sugar-free mixers such as sparkling water or diet soda.

Low-Carb Coconut Rum Cocktail Recipes

There are many low-carb cocktail recipes that feature coconut rum as the main ingredient. Here are a few examples:

1. Coconut Lime Cooler: Mix 1.5 oz coconut rum, 1 oz lime juice, and a splash of sparkling water. Serve over ice.

2. Skinny Pina Colada: Mix 1.5 oz coconut rum, 1 oz pineapple juice, and 1 oz coconut milk. Serve over ice.

3. Coconut Mojito: Mix 1.5 oz coconut rum, 1 oz lime juice, 1 oz sugar-free simple syrup, and a handful of fresh mint leaves. Serve over ice.

The Benefits of Coconut Rum

Aside from its delicious flavor, coconut rum may also offer some health benefits. Coconut is known for its anti-inflammatory properties, and rum has been shown to have some antioxidant benefits. However, it is important to remember that alcohol should always be consumed in moderation.

The Risks of Coconut Rum

As with any alcoholic beverage, there are some risks associated with consuming coconut rum. Excessive alcohol consumption can lead to liver damage, high blood pressure, and other health issues. It is important to drink responsibly and in moderation.


In conclusion, coconut rum can be enjoyed while still watching your carb intake. By choosing a high-quality brand, avoiding sugary mixers, and trying out some low-carb cocktail recipes, you can indulge in the delicious tropical flavor of coconut rum without worrying about derailing your diet. Remember to drink responsibly and in moderation, and always consult with a healthcare professional if you have any concerns about your alcohol consumption.

Frequently Asked Questions – FAQs

Is coconut rum high in carbs?

For individuals on a keto diet, coconut rum, such as Malibu Original, is a suitable alcoholic beverage option as it has low carbohydrate content. The nutritional information on the label lists 16.3 g of carbs and 5 g of dietary fiber per serving.

How many net carbs are in coconut rum?

With 6.5g total carbs, 6.5g net carbs, 0g fat, 0g protein, and 108 calories, a 44 ml serving of Captain Morgan Coconut Rum is low in carbs and calories.

How much sugar and carbs are in coconut rum?

The nutrition facts state that one serving size contains 151 calories or 633 kilojoules. It has 0 milligrams of cholesterol and 16.3 grams of total carbohydrates, including 0 grams of dietary fiber. There are also 16.3 grams of sugar in one serving.

Is coconut rum high in sugar?

Malibu rum is not usually high in sugar content. Although it does contain some sugar, it is not as sweet as other types of rum drinks. The sweetness in Malibu comes from the flavor of coconut, rather than from added sugar.

Can I drink rum on a low carb diet?

Moderate consumption of certain types of alcohol can be incorporated into a low-carb diet. Wine and light beer have low carb content, with only 3-4 grams per serving. On the other hand, rum, whiskey, gin, and vodka are completely free of carbs.

What kind of rum has no carbs?

Distilled spirits such as rum, vodka, gin, tequila, and whiskey do not contain any carbohydrates. Furthermore, some cocktails, wine, and light beers can also be low in carbs.

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