These low-calorie rum drinks will give you vacation vibes without the excess calories. A fruity cocktail and weight loss don’t typically go hand in hand. One serving of light rum contains around 96 calories and often gets mixed with sugary and caloric ingredients.
In this article, we’ve rounded up refreshing rum cocktail recipes that pack tons of flavor but fewer calories. Get ready to set sail on a tropical vacation with these 12 low-calorie rum drinks.
12 Super Refreshing Low-Calorie Rum Drinks
Skinny Pineapple Coconut Cocktail
This refreshing cocktail uses Sparkling Ice Coconut Pineapple Fruit-flavored water. Low in calories and ultra-flavorful, Sparkling Ice is the perfect light mixer to pair with rum.
Pour over crushed ice along with rum and a splash of triple sec. Stir, sip, and enjoy! This Skinny Pineapple Coconut cocktail is full of tropical flavors, fizzy and refreshing — a combination that screams summer.
Easy Keto Rum Punch
A pitcher of this low-calorie rum punch is just what you need at your next outdoor get-together. This is not your average overly sweet rum punch. This lightened-up variation is perfectly balanced and refreshing. Even better, it’s low calorie and low carb.
Easy Keto Rum Punch is made up of Diet V-8 Splash Tropical Blend, unsweetened Kool-aid Tropical Punch powder, and white rum. Combine it all in a cocktail shaker and pour over ice. Don’t forget the umbrella garnish to finish off your refreshing rum punch.
A mojito is the ultimate warm-weather drink. At roughly 240 calories, it’s unfortunately not a low-calorie cocktail. Lucky for us, this Skinny Mojito recipe provides a diet-friendly version coming in at only 79 calories per serving.
This lightened-up cocktail uses no mix – just fresh and simple ingredients. Start by muddling lime and mint in a glass. Pour in white rum, add ice, and finish with a lemon-lime diet soda or even sparkling water for a less sweet option.
Cranberry Mojito Recipe
We love this tart spin on the classic Mojito cocktail. Not only is this recipe low-calorie, but it is also low-carb and keto-friendly. Start by placing lime wedges and mint in a glass.
Add sugar, and muddle the mixture about 6 to 8 times. This will release the oils and juices without making the mint bitter. Next, add rum, cranberry juice, crushed ice, and tonic water.
Finish off with additional lime juice until the flavors sing. This fun cocktail is perfect for any occasion, whether it’s a hot summer day or a festive holiday party.
Berry Rum Soda
Low-calorie cocktails are typically made with light alcohol and replace the simple syrup with diet-friendly sweeteners. This Berry Rum Soda involves making homemade blueberry syrup using your favorite sugar alternative.
Once the blueberry syrup is finished, this recipe could not be more simple! Just add club soda and rum, and strain it into your favorite cocktail glass. Enjoy this super refreshing and complex berry cocktail.
Spiced Rum Apple Cider Cocktail
Rum cocktails are often associated with summertime, but this Rum & Apple Cider Cocktail packs the best flavors of fall. The base of this low-calorie cocktail consists of spiced rum and apple cider.
A mixture of all-natural, zero-calorie brown sugar and pumpkin pie spices makes for a delicious yet low-calorie rim decoration. Add in ice, and garnish with an apple slice. Tart, crisp, and refreshing – we think this apple cider cocktail is worthy of enjoying all year long.
Rum Grapefruit Smash
This cocktail features the refreshing and sweet flavors of grapefruit juice, lime juice, and simple syrup, with a dash of salt to balance out the sweetness. Ten To One White Rum adds complex herbal notes that elevate the overall flavor profile of this low-calorie drink.
This delicate cocktail is topped with sparkling wine or soda water. Serve in a highball glass with a large grapefruit wedge garnish for a beautiful and low-calorie refreshing drink.
Here’s another delicious and easy-to-make cocktail that lets the flavors of high-quality rum shine. This sweet and refreshing cocktail features white rum, fresh lime juice, cucumber syrup, and coconut water.
To make homemade cucumber syrup, start by boiling water and sugar. After removing from heat, add a chopped cucumber and lime zest. Garnish with a cucumber for the ultimate cool and refreshing summer drink.
Skinny Piña Colada
by Cake N Knife
A piña colada is probably not front of mind when considering low-calorie cocktail options. Thanks to this recipe, you can enjoy all the rich and creamy tropical goodness for way fewer calories than the traditional recipe.
This piña colada recipe replaces coconut cream with light coconut milk. Blend together with fresh pineapple, pineapple juice, coconut rum, and ice for a guilt-free dreamy tropical cocktail.
A painkiller is a Caribbean cocktail akin to the pina colada but with more complex flavors. The traditional recipe includes dark rum, pineapple juice, orange juice, and cream of coconut.
Coming in at 290 calories, it’s certainly not a drink for someone trying to lose weight. However, this skinny painkiller recipe replaces the cream of coconut with lower-calorie juices and coconut rum. This low-calorie version has all the flavor of a classic Painkiller with way fewer calories!
Dark and Stormy
This recipe is a lighter take on the classic Dark and Stormy cocktail. This recipe calls for spiced rum, fresh lime juice, sugar-free ginger beer, and Angostura bitters. Low carb and with fewer calories, this delicious cocktail is perfect for enjoying guilt-free all year long.
Sugar-Free Skinny Daiquiri
When it comes to low-calorie recipes, a daiquiri would normally not make the cut. Notoriously super sweet and packed with sugar, it’s best to avoid for someone watching calorie intake. This sugar-free skinny daiquiri, however, puts a low-carb, low-calorie spin on the classic cocktail by avoiding any added sugar.
Mix Splenda, lime juice, light rum, and lime zest together and pour over ice. This cocktail is super refreshing and the perfect combination of tangy and sweet.
What is healthy to mix with rum?
Typical rum cocktails are packed with sugar. For healthier, low-calorie, and low-carb cocktails, make sure to mix with ingredients that are low in sugar and calories.
Is rum low in calories?
Rum is fairly low in calories as a standard 1.5 oz serving of light rum contains around 96 calories. For low-calorie cocktails, make sure to choose mixers that are low in sugar and calories.
Is vodka or rum more fattening?
Vodka and rum have a similar caloric value, with higher-proof spirits containing more calories. What really makes the difference is the mixer, and rum is more often mixed with sugary, high-calorie ingredients.
- Rum by itself is relatively low in calories, but many cocktails are made with high-calorie mixers and tons of sugar.
- To lower the calories in your rum cocktail, opt for fresh ingredients instead of mixes.
- Avoid sugary mixers and use drinks like sparkling water or club soda to achieve low-calorie and low-carb cocktails.
- Avoid added sugars and replace the simple syrup with your favorite sweetener alternative.