How Many Carbs in Rum? What You Should Know…


You’ll notice that rum bottles don’t have nutrition facts, and if you go searching online for something like “how many carbs in rum?” you’ll get a wide variety of answers.

Which one is true? Is Bacardi Select 0 carb, or is it 1 carb per ounce? I still have no idea, but straight rum is very low carb – if not zero carb.

I recently bought a bottle of Bacardi Select myself, along with a bottle of Captain Morgan Original Spiced Rum – both after a quick search brought up low carb forums stating that rum was a no / low carb alcohol.

The closest I have come to a straight answer is this “fact” that originally came from the Captain Morgan website (but is no longer there): “Captain Morgan® Original Spiced Rum contains approximately 75 calories per 1 1/4 oz serving size, 0 grams of fat and .4 grams of carbohydrates.”

No worries in my book – it’s obviously a very low carb alcohol, and one I like, so I’m okay with not knowing the exact carb count. That said, there IS something you should think seriously about before mixing a drink if you’re on a low carb diet…

The Alcohol Stall

When you’re eating low carb, you generally lose weight very fast. Noticing pounds lost almost daily even, if not weekly. But when you drink, even low carb alcohol, you get something called “the alcohol stall”.

Sometimes you’ll see a small weight loss immediately since liquor is a diuretic, but then the weight will come back and “stall” for several days. This is because your body has to burn the alcohol before it burns other things you had during and since the drink(s). Your body will STOP burning fat until your body burns off the alcohol.

As long as you know that upfront, and don’t mind, there’s no real harm having a Rum & Diet Coke now and then, or my new personal favorite: Rum & hazelnut coffee. :D

Bottoms up!

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14 Responses to How Many Carbs in Rum? What You Should Know…

  1. Pingback: Day 2: Low Carb Food For Camping | Traveling Low Carb with Lynn Terry

  2. Pingback: Day 3: Low Carb Food For Camping | Traveling Low Carb with Lynn Terry

  3. Missy says:

    Michelob Ultra and Select 55 are low carb beers, many brands now have a LITE version. So drink up!

    • Lynn Terry says:

      LOL *cheers* !!

      I like to “eat clean” (super low carb, mostly meat & eggs) during and after enjoying a drink, just to avoid absorbing too much crap while my body burns off the alcohol.

      Of course, I’m not a huge drinker – but a little stall is not going to stop me from enjoying the occasional drink! ;)

  4. Loretta says:

    You know I love to have a rum & coke in my hand! Interesting that our bodies can’t multitask and burn both the alcohol and the fat – I did not know about that.

  5. Great to know that rum is low in carbs. I’m afraid to ask: how bad is red wine?

    • Lynn Terry says:

      You’ll want to research your favorite brand/type of red wine. I drink white zin (red gives me a migraine) and mine is about 1 carb per ounce – so 6 for a 6oz glass.

      On a day when I’m going to have a drink, I eat super clean (stick to meat & eggs). Of course, the biggest issue is not the carbs, but the fact that it stalls your weight loss for a few days after.

  6. Charlotte Sands says:

    I have noticed that times when I drink no alcohol at all my weight loss is noticable, wheras when I have a drink (usually or three!) my weigh stays the same, or worse :( I thought it was because alchol tends to give me the munchies but the alcohol stall explains everything.

    • Lynn Terry says:

      Yeah, it was news to me as well. Drinking doesn’t induce cravings for me, but I know for some it does – which could be an even bigger issue. I try to “eat clean” before during and after a time when I know I’m going to have a few drinks.

  7. Debra Conrad says:

    This is a great help… Because I like my Rum and Diet Coke.
    I’ve been looking for a tequila drink for my trips to Mexico – Tequila is 0 carb – and I love No Sugar Rock Star with Tequila. We call it Rocking Rita. :)

    I’m glad to know about the Alcohol Stall… and that it’s not just “me” who get’s frustrated with the scale after a trip down south (we go often).

    • Lynn Terry says:

      As long as you know upfront and expect the stall, it’s not so bad. I had a glass of wine over the weekend myself so I’m going to ignore the scales for a few days :P

  8. Rick Wilson says:

    That’s interesting to know. While I’m usually a beer drinker, I LOVE my Bacardi (and sometime CaptainM) and cokes when the chance comes.

    Rick Wilson aka CorpRebel 8-)

  9. Pingback: Weekend Low Carb Diet Journal | Low Carb Diet Tips for Busy People

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