How many calories are in a shot of white rum?

November 28, 2025 •

3 min read

According to the USDA, a standard 1.5-ounce shot of 80-proof white rum contains approximately 97 calories. This makes it a relatively low-calorie option among distilled spirits, with all of its energy coming exclusively from the alcohol itself, as pure rum contains no fat or carbohydrates.

Quick Summary

A standard 1.5-ounce shot of 80-proof white rum contains around 97 calories, with higher proof versions containing more. These are considered 'empty calories' as the rum itself provides no nutritional value, but factors like proof and mixers significantly impact the final calorie count.

Key Points

Standard Calorie Count: A 1.5-ounce shot of 80-proof white rum contains approximately 97 calories, with all calories derived from the alcohol itself.
Effect of Proof: Higher proof white rum will have a higher calorie count per serving. For example, a 94-proof rum contains about 116 calories for the same 1.5-ounce serving.
Mixers are Key: The most significant source of calories in rum-based drinks often comes from high-sugar mixers like soda, juice, or syrups, not the rum itself.
Empty Calories: Like other spirits, white rum provides 'empty calories' with no nutritional benefits from fat, carbs, or protein.
Comparable to Other Spirits: White rum's calorie count is similar to other clear spirits like vodka, gin, and tequila at the same proof, making it a comparable option for moderate drinking.
Moderation is Essential: Mindful consumption is important for health, as excessive alcohol intake can contribute to weight gain and poses numerous health risks.

Understanding the Calories in White Rum

White rum, also known as light or silver rum, is a clear, distilled spirit known for its mild, sweet flavor profile. Like most pure distilled liquors, its calorie content is directly tied to its alcohol content or proof. A standard 1.5-ounce serving of 80-proof (40% ABV) white rum typically contains about 97 calories. These calories are derived entirely from the alcohol, with zero grams of fat or carbohydrates in the spirit itself. This makes it a popular choice for those tracking their caloric intake, as long as it's consumed neat or with low-calorie mixers.

The Impact of Proof on Caloric Content

The proof of a spirit refers to its alcohol content. For hard liquors, a higher proof means a higher concentration of alcohol and, therefore, more calories per serving. While an 80-proof white rum has around 97 calories per 1.5 ounces, a 94-proof rum of the same serving size would contain more, approximately 116 calories. It is important to note the specific proof of your chosen brand when calculating calories, as this is the primary determinant of a spirit's energy content.

The Calorie Trap: Mixers and Cocktails

While white rum itself is relatively low in calories, the real impact on your daily intake comes from what you mix with it. Many classic rum cocktails can add hundreds of calories and grams of sugar. A Mojito, for example, typically includes sugar, lime juice, and soda water, while a Piña Colada can be loaded with sugary coconut cream and pineapple juice. This is why cocktails are often the source of significant extra calories, not the base spirit itself. To keep calorie counts low, opt for sugar-free or low-calorie mixers like diet soda, club soda, or fresh citrus juice.

Calorie Comparison: White Rum vs. Other Spirits

White rum is comparable in calories to other popular 80-proof spirits. This comparison helps in making informed choices, especially when trying to manage weight or track caloric intake. The differences between these standard spirits are minimal, assuming the same proof level. The table below outlines the approximate calories for a 1.5-ounce shot of various 80-proof distilled spirits.


Spirit (80 Proof)	Serving Size (1.5 oz)	Approx. Calories	Carbs	Sugar
White Rum	1.5 fl oz	97	0g	0g
Vodka	1.5 fl oz	97	0g	0g
Gin	1.5 fl oz	97	0g	0g
Tequila	1.5 fl oz	97	0g	0g
Whiskey	1.5 fl oz	97	0g	0g

Potential Health Considerations

Beyond the calorie count, it's important to recognize that the calories in alcohol are considered 'empty' because they provide energy without significant nutritional value. While moderate consumption is generally considered safe for most healthy adults, excessive drinking poses significant health risks, including potential weight gain. Alcohol can affect metabolism and lower inhibitions, which may lead to overeating. Furthermore, chronic heavy drinking is associated with liver disease, cardiovascular issues, and other serious health problems. The key to including white rum in a healthy lifestyle is moderation, always being mindful of both the spirit and any mixers. For those with specific health conditions or weight management goals, consulting a healthcare provider or a registered dietitian is always recommended. For more comprehensive information on alcohol and its health effects, the National Institute on Alcohol Abuse and Alcoholism (NIAAA) provides extensive resources.

Conclusion

In summary, a standard 1.5-ounce shot of 80-proof white rum contains approximately 97 calories. This low-carb, zero-fat profile makes it a diet-friendly base for cocktails, provided you are mindful of the mixers. The true caloric impact often comes from sugary sodas, juices, and syrups that are commonly added. By understanding the link between alcohol proof, serving size, and mixers, you can make smarter choices and enjoy white rum in a way that aligns with your health and fitness goals. For a low-calorie drink, stick to pairing white rum with club soda and a fresh squeeze of lime, or simply enjoy it neat.

Frequently Asked Questions

Pure, distilled white rum has zero sugar or carbohydrates. Any sweetness comes from the original sugarcane base during the fermentation process, but the distillation removes the sugars, leaving only the alcohol and flavoring components.

To create a low-calorie rum drink, use zero-calorie mixers like club soda, diet soda, or sugar-free flavored seltzer. Adding a squeeze of fresh lime, lemon, or a splash of bitters can add flavor without adding calories.

White rum is generally lower in calories than dark rum, primarily because dark rum can contain higher amounts of added sugar or other ingredients. However, the primary determinant is the alcohol proof, and some dark rums may also be similar in calories to white rum if their proof is the same.

Alcohol can contribute to weight gain in several ways: it adds extra 'empty calories' to your diet, it can increase appetite, and the body prioritizes burning alcohol for fuel, which can cause excess food calories to be stored as fat.

A standard 1.5-ounce shot of 80-proof white rum mixed with diet coke would contain approximately 97 calories, as diet coke has zero calories. This is a significantly lower-calorie option than mixing with regular soda.

No, white rum and other distilled spirits are considered 'empty calories' and offer no significant nutritional benefits. They provide energy but no vitamins, minerals, or other essential nutrients.

A standard 'shot' of distilled liquor in the US is typically 1.5 fluid ounces, which is also considered one standard serving of spirits. Other regions may define a shot differently, so always check the serving size.