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Is Rum Keto-Friendly?

Rum on a kitchen counter

Is Rum keto-friendly? The short answer is yes! The beauty of a ketogenic diet is its compatibility with a range of foods and beverages, and Rum is no exception.

In this comprehensive breakdown, we'll explore rum's carb content, how to incorporate it into a keto diet, and its overall nutritional benefits.

From understanding its glycemic index to discovering delicious keto-friendly Rum recipes, we've got you covered.

So, grab your cocktail glasses, and let's dive in!


  • Yes, Rum is keto-friendly with zero net carbs per 1 fl oz serving.
  • Rum provides trace amounts of various minerals that contribute to overall health.

Is Rum Keto-Friendly?

Rum is indeed keto-friendly. The primary reason lies in its carbohydrate content, or rather, the lack thereof. As per the nutritional data, a one fl oz (27.8g) serving of Rum contains 0.0 g of net carbs.

This means it doesn't contribute to your daily carbohydrate intake, crucial for those adhering to the strict carb limitations of a ketogenic diet.

Can You Have Rum on a Strict Keto Diet?

Yes, Rum fits into a strict keto diet. For those unfamiliar, a strict keto diet restricts carbohydrate intake to less than 20g of net carbs per day. Due to its 0.0 g of net carbs per 1 fl oz (27.8g) serving, Rum can typically be incorporated into this diet without exceeding this daily limit.

Additionally, Rum can be included in low-carb diets, where individuals limit their daily net carb intake to 30-50g.

Carbs In Rum

Rum contains 0.0 g of net carbs per 1 fl oz (27.8g) serving. This low carbohydrate content makes it a suitable choice for those following a keto or low-carb diet.

Furthermore, Rum has a low glycemic index of 0 [source], meaning it has minimal effect on blood sugar levels. Foods with a lower GI digest slowly, leading to a steady rise in blood sugar levels, whereas foods with a high GI are quickly digested, causing a rapid spike.


Rum Nutrition Facts

Rum, in a 1 fl oz (27.8g) portion, presents an interesting nutritional profile. Providing 268.826kJ of energy, it has no net carbs. The majority of its composition is Water, amounting to 18.5148g. A negligible amount of Ash at 0.0028g is also present.

Delving into its micronutrients, Rum offers a trace of minerals. It has 0.0334mg of Iron, Fe, 1.39mg of Phosphorus, P, 0.556mg of Potassium, K, and 0.278mg of Sodium, Na. It also includes smaller quantities of other minerals, with 0.0195mg of Zinc, Zn, 0.0139mg of Copper, Cu, and 0.005mg of Manganese, Mn.

Furthermore, in terms of vitamins, it has 0.0022mg of Thiamin. The intriguing part of Rum's nutritional profile is its alcohol content. There's 9.2852g of Ethyl Alcohol which is a significant component of its overall composition.

Nutrient NameAmount and Unit per 1 fl oz (27.8g)
Net Carbs0.0g
Iron, Fe0.0334mg
Phosphorus, P1.39mg
Potassium, K0.556mg
Sodium, Na0.278mg
Zinc, Zn0.0195mg
Copper, Cu0.0139mg
Manganese, Mn0.005mg
Alcohol, ethyl9.2852g

Nutritional data is sourced from the US Department of Agriculture's FoodData Central system. Please see Cast Iron Keto's editorial and research standards for more information.

Health Implications of Rum on a Keto Diet

Rum contains trace amounts of various minerals, such as Iron, Phosphorus, Potassium, Sodium, Zinc, Copper, and Manganese, albeit in very small quantities per 1 fl oz (27.8g) serving.

These minerals can contribute to overall health, supporting bodily functions like maintaining bone health and electrolyte balance. However, Rum, like any alcoholic beverage, should be consumed in moderation as excessive consumption can lead to health issues.

Incorporating Rum into Your Keto Meal Plan

  1. Tips for Including Rum in Keto Diets: Rum can be used in moderate amounts as part of a ketogenic diet. It can add flavor to marinades for meats or be a component of a low-carb cocktail.
  2. Keto Recipe Ideas with Rum: Some keto-friendly recipes that include rum are Keto Rum Balls, Keto Mojito, or a Rum-based keto-friendly BBQ sauce. These recipes utilize the unique flavor of Rum while keeping the carbohydrate content minimal.
  3. Importance of Portion Control and Counting Carbs: Remember, even though Rum is keto-friendly, it's crucial to control portions and keep track of the carbs from all sources throughout the day to maintain ketosis. Use carb tracking tools to ensure you're not exceeding your daily carb limit.

Keto-Compatible Alternatives for Rum

  1. Whiskey: Like Rum, Whiskey is also keto-friendly, containing 0.0g net carbs per 1 fl oz (27.8g). It can be used in similar ways as Rum, for example, in low-carb cocktails or marinades for meats.
  2. Vodka: Vodka is another alternative to Rum. It too has 0.0g net carbs per serving and can be effectively used in a variety of keto recipes. For instance, it can be used to make a keto-friendly version of a Moscow Mule.
  3. Gin: Gin is low in carbs, just like Rum and can be used as an alternative in keto-friendly recipes. A gin and tonic with a slice of cucumber or lime can be a refreshing low-carb cocktail.

Concluding Thoughts on Rum and Keto

In summary, Rum is quite compatible with a ketogenic diet due to its zero net carb content per 1 fl oz (27.8g) serving. This makes it a flexible choice for individuals on strict keto or low-carb diets. Careful tracking of carbs is essential when incorporating Rum into your meal plan, but tools and apps can help make this task easier.

Rum also offers trace amounts of various minerals, contributing to your overall nutrient intake. However, moderation is always key when it comes to alcohol consumption.

Explore our Is It Keto Knowledge Hub.

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Cast Iron Keto's Editorial and Research Standards

Certain rare or exotic food items may not have nutritional profiles in the FoodData Central database. If an exact match is not found in the FoodData Central database, then, the Cast Iron Keto team utilizes a three-prong approach to provide readers with the closest relevant nutritional data, where possible.

First, in the event that nutritional profiles for a rare or exotic food item is not available in the FoodData Central database, we investigate alternative names for that particular food item and use that data, when possible. Second, in cases where no alternate names exist, Cast Iron Keto will use nutritional data for a close relative or similar food item. Finally, if no close relatives or similar items exist, we refrain from publishing nutrient data tables.

When making dietary or health decisions based on FoodData Central's data, we suggest readers consult with a nutritionist or other health experts, particularly if the food in question has a significant role in your diet or if you are using the food item to treat any health disorder(s).

Furthermore, it is important to note that even if a close relative or similar item is used to approximate the nutritional data, different food items can have varying levels of nutrients due to factors such as soil quality, farming practices, and regional differences.


The information on this website is only intended to be general summary information for public use, designed for educational purposes only and is not engaged in rendering medical advice or professional services. This information does not replace written law or regulations, nor does it replace professional medical advice, diagnosis, or treatment. If you have questions about a medical condition or are seeking to evaluate the health merits of certain food items for the treatment of any medical condition, you should seek the advice of a doctor or other qualified health professionals.

The views expressed at, or through, Cast Iron Keto are for informational purposes only. Cast Iron Keto cannot guarantee the validity of the information found here. While we use reasonable efforts to include accurate and up-to-date information, we make no warranties as to the accuracy of the content and assume no liability or responsibility for any errors or omissions in the content. All liability with respect to actions taken or not taken based on the contents of this website are hereby expressly disclaimed. The content on this posting is provided "as is;" no representations are made that the content is error-free.

Frequently Asked Questions

Yes, Rum is keto-friendly as it contains zero net carbs per 1 fl oz serving.

While Rum should always be consumed in moderation, it provides trace amounts of various minerals which contribute to overall nutrient intake.

Some of the keto-friendly recipes that include Rum are Keto Rum Balls, Keto Mojito, and a Rum-based keto-friendly BBQ sauce.

There are different varieties of Rum such as white, gold, dark, and spiced Rum. All these variants are similar in terms of carb counts and can be included in a keto diet, but their flavors can vary significantly.