What rum can I drink on keto? Your Ultimate Low-Carb Guide

November 7, 2025 •

4 min read

Pure distilled spirits like unflavored rum contain zero carbohydrates, a surprising fact for many new to the keto diet. So, what rum can I drink on keto? The answer depends less on the base spirit and more on any added sugars or flavoring that can quickly derail your carb count.

Quick Summary

Pure distilled rum contains zero carbohydrates, making it a keto-friendly option when consumed in moderation. Flavored or spiced rums often contain added sugars and should be checked for their carb count. Pairing with sugar-free mixers is key.

Key Points

Pure Rum is Carb-Free: Unflavored distilled rum, whether white or dark, contains zero carbs per serving.
Watch Out for Flavored Rums: Spiced and flavored rums often have added sugars and carbs that can impact ketosis.
Mixers are Key: The carb count of your drink depends heavily on the mixers used; opt for sugar-free options like club soda.
Moderation is Crucial: Alcohol can slow down fat-burning, so it should be consumed in moderation on a keto diet.
Labels are Your Best Friend: Always check for nutritional information and ABV, as lower alcohol content can sometimes indicate added sugar.
Easy Keto Drink Swaps: Replace high-sugar rum cocktails with simple, keto-friendly mixes like rum and diet cola or a sugar-free mojito.
Lower Alcohol Tolerance: The keto diet can lower your alcohol tolerance, so be mindful of how quickly you consume drinks.

The Carb-Free Rule for Rum

When it comes to the ketogenic diet, the general rule of thumb for liquor is simple: pure, unflavored distilled spirits contain zero carbohydrates. This applies to plain rum, as well as vodka, gin, and whiskey. Rum is made from sugarcane byproducts like molasses or sugarcane juice, but the distillation process effectively removes all the sugar, leaving only the alcohol and water. This makes standard, unflavored rum a perfectly acceptable low-carb choice when consumed straight or with a keto-friendly mixer.

Why Flavored and Spiced Rums Are Different

While unflavored rum is carb-free, the same cannot be said for all rum varieties. Flavored and spiced rums, popular for their sweet and aromatic profiles, often have added sugars, flavorings, and caramel colorings that significantly increase their carb content. Even some spiced varieties marketed as low-carb may contain a small amount of sugar, so checking the label is essential for staying in ketosis. The alcohol by volume (ABV) can be an indicator, as lower ABV often points to added sugars. Examples of flavored rums with higher carb counts include:

Captain Morgan Parrot Bay: Approx. 7g carbs per fluid ounce.
Bacardi Limon: Contains 8g carbs per 1.5 oz shooter.
RumChata: 16g carbs per serving.
Cruzan Strawberry Rum: 6g carbs per serving.

The Importance of Keto-Friendly Mixers

The biggest danger for keto dieters drinking rum isn't the spirit itself, but the mixers. Popular cocktail ingredients like juice, regular soda, and syrups are packed with sugar and will quickly knock you out of ketosis. Avoiding a high-carb rum punch or piña colada is crucial. Fortunately, there are many delicious, keto-friendly alternatives to traditional mixers. For a guilt-free drink, consider these options:

Diet soda or diet cola
Club soda or sparkling water
Flavored sparkling water (e.g., La Croix)
Fresh lime juice
Sugar-free sweeteners or syrups

Using these mixers, you can easily craft classic cocktails with a low-carb twist, such as a keto rum and diet cola or a sugar-free mojito.

How Alcohol Affects Ketosis and Weight Loss

Even if you stick to a zero-carb rum, it's important to understand how alcohol affects your body on a keto diet. The body prioritizes metabolizing alcohol over fat burning because it perceives alcohol as a toxin it needs to remove. While this won't necessarily kick you out of ketosis, it will temporarily pause fat loss. This effect underscores the importance of moderation. Additionally, people on a ketogenic diet often have a lower alcohol tolerance and may become intoxicated more quickly, so it is wise to drink slowly and be mindful of your intake. The empty calories in alcohol also contribute to overall calorie consumption, which can slow weight loss progress.

Keto-Friendly Rum Brands

For those looking to enjoy a rum cocktail while strictly adhering to a low-carb lifestyle, several brands are a safe bet. Look for pure, unflavored rums, as these are the ones without added sugars. Some reliable options include:

Bacardi Superior: A classic white rum with 0g carbs.
Captain Morgan White Rum: Another great option for mixing with diet sodas.
KLYR Rum: Explicitly advertises as having zero grams of sugar and zero carbs.
Appleton Estate (Jamaica): Jamaican rums are legally prohibited from having added sugar.
Mount Gay (Barbados): Barbados rums are also additive-free.

Comparison of Rum and Mixers for Keto


Item	Carbs (approx. per 1.5 oz/serving)	Keto-Friendly?	Notes
Pure White Rum	0g	Yes	Use with keto mixers.
Pure Dark Rum	0g	Yes	Check for added sugar, but many are zero-carb.
Spiced Rum (e.g., Captain Morgan Original)	~0.4g	Mostly, in moderation	Still contains some carbs from spices and flavorings.
Rum Punch	25g+	No	High sugar content from juices.
Pina Colada	30g+	No	High sugar content from cream of coconut.
Rum & Diet Cola	0g	Yes	A safe, simple option.
Mojito (keto version)	0-1g (varies)	Yes	Use sugar-free syrup and club soda.

Conclusion

For those on a ketogenic diet who wish to enjoy rum, the key is to choose wisely and in moderation. Opt for pure, unflavored white or dark rum to ensure a zero-carb base. Carefully avoid all flavored and spiced rums, unless you have verified their low-sugar content through careful label reading or brand research. The real threat to your diet comes from sugary mixers like juice and regular soda, so always pair your rum with sugar-free alternatives. Finally, remember that while rum itself may not contain carbs, alcohol metabolism temporarily halts fat burning, so responsible consumption is the most important rule for maintaining your ketogenic progress. For more information on the keto diet, visit this comprehensive guide on Healthline: Keto Diet and Alcohol: The Best and Worst Drinks to Choose.

Frequently Asked Questions

Pure, unflavored Captain Morgan White Rum is keto-friendly with zero carbs. However, spiced varieties like Captain Morgan Original Spiced Rum contain a small amount of carbohydrates (approx. 0.4g per 1.5 oz), while flavored products like Parrot Bay are higher in sugar and not keto-friendly.

Spiced rums are generally not recommended for a strict keto diet. They often contain added sugars and caramel coloring, which contribute carbs. While some may have very low carb counts, it's best to check the bottle's label or research the specific brand to be sure.

Drinking pure, unflavored rum will not directly kick you out of ketosis, as it has zero carbs. However, your body will prioritize processing the alcohol over burning fat, which can temporarily slow down your weight loss progress.

Yes, a rum and diet coke is a classic keto-friendly cocktail. Combining pure rum with a sugar-free mixer like diet soda is a safe way to enjoy a drink without consuming carbohydrates.

No, while pure distilled rums are sugar-free, many spiced and flavored rums have added sugar. It is crucial to distinguish between unflavored spirits and sweetened versions.

Excellent keto-friendly mixers for rum include club soda, diet soda, sugar-free sparkling water, and fresh lime juice. You can also use low-carb, sugar-free syrups for sweetness.

A lower alcohol by volume (ABV) on the label, especially below 40%, can be a clue that sugar has been added. You can also check online resources and look for brands that explicitly state they have no added sugars, or that are from regions with strict regulations against additives.

The color of the rum does not inherently determine its carb count. Both pure white and pure dark rums are typically zero-carb. The key is to ensure it is an unflavored, distilled spirit without added sugars or flavorings, regardless of its color.