Is Rum Keto?

Alcoholic Beverages

KETO VERDICTYES

Pure, unflavored rum is a zero-carb spirit—distillation removes sugars. It’s keto-friendly when mixed with zero-carb options (diet soda, sparkling/club soda, lime). Avoid sweetened or flavored rums.

Each 100g serving delivers 0g net carbs, making it easy to keep things keto-friendly.

Net carbs (100g)0g
Protein (100g)0g
Fat (100g)0g
Keto verdictKeto-friendly

NUTRITION FACTS

Per 100g (raw)

Net Carbs
0g

Total Carbs

Fiber

Protein

Fat

Calories

97 (per 1.5 oz / 44 ml)

Source: USDA FoodData Central

WHY IT'S KETO-FRIENDLY

Zero net carbs: distillation strips residual sugars from fermented sugarcane
Plain (unflavored) rum does not raise carbs; choose brands without added sugar
Versatile with zero-carb mixers (diet soda, sparkling/club soda, lime)
Works for keto cocktails when syrups/juices are avoided
Predictable macros: alcohol calories without carbs—plan within your daily targets
Aged rums keep carbs at 0g if unsweetened

HEALTH BENEFITS

Minimal direct glycemic impact (no sugar/carbs)—but alcohol affects metabolism
Unflavored rum is typically free of gluten and common allergens
Aged varieties may contain trace congeners/polyphenolic compounds (taste complexity, not a nutrient source)
Lower sulfites than wine for many products
Hydration awareness: pairing with water or soda can reduce next-day effects
Cleaner label when choosing unsweetened, additive-free brands

PREPARATION SUGGESTIONS

RUM AND DIET COLA

1.5 oz rum + 4–6 oz diet cola over ice; squeeze of lime for aroma—classic and zero-carb.

RUM AND SODA

1.5 oz rum with club soda or sparkling water over ice; garnish with lemon or lime.

TIKI (KETO) REIMAGINED

Shake rum with coconut milk (unsweetened), ice, and a few drops of sugar-free syrup; top with sparkling water.

AGED RUM, NEAT

Savor 1–2 oz of quality aged rum neat or on the rocks to enjoy flavor without mixers.

BACK TO ALL BEVERAGES