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. 😀

Bottoms up!

About Lynn Terry

I love making the low carb diet EASY for people with a busy lifestyle (like me!) with my KISS / Keep It Simple method. :) About Lynn Terry: Host of the Low Carb Challenge
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36 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

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  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.

    • Lynn Terry says:

      Me either. The wine I like is only 1 carb per ounce. Not so bad – till I read about (and experienced) the “alcohol stall”. 😛

      • Connie says:

        Hi Lynn, Just found your website, FB page, challenge….and am so grateful! Lost over 100 pounds about 7 years ago and kept it off until a year ago when I just started getting “sloppy” with my eating. Started living on Quest and Atkins bars, too much HWC, etc. I’ve gained 15 pounds and am determined to clean up the eating before 15 becomes 100 again – so I’m in for this challenge! Set up My Fitness Pal macros, printed out several of your recipes this morning, and am ready to go! 🙂 Having said all that, I do enjoy a glass of white zinfandel occasionally — and didn’t know the carb count. Which one do you like? Thanks for the help you obviously have been to SO many people! 🙂

        • Lynn Terry says:

          Hi Connie 🙂 I’m so glad you joined us!

          I drink White Zin too, and it is 1 carb per ounce – so 4 carbs for a 4 ounce glass. I just make sure to eat super low carb on days I know I want to have a glass or two of wine, to accommodate those extra carbs. 😉

  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 😛

  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 😎

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

  10. don demyon says:

    Im on a low carb diet so i tried bacardi white with a squirt of MiO water inhancer and top it off with water and ice, A zero carb drink you do not even taste the alcohol

  11. lori says:

    Interested in carb count for champagne (sparkling wine). I like Cooks Extra Dry specifically but any dry or extra dry is good. Thank you!

    • Lynn Terry says:

      Hi Lori,

      Alcohol is not mandated to carry nutrition info on the label, and many don’t publish it publicly – which can make it difficult.

      I’ve looked through a few searches, and the best “guesstimate” I can find on Cooks Extra Dry Champagne is 4 carbs for a 5 ounce glass. Another source says 3 carbs for 3 ounces – so I would count it as 1 carb per ounce to be safe.

  12. Diana says:

    I love margaritas. Jose Cuerva has a light margarita that I just love and it is already mixed. It has a nutrition label and it’s only 3 carbs however that is for only 1.5 oz. but it is still low for a splurge.

  13. Diane says:

    On the very rare occasion, I like my invention…Dr Yum Rum! Diet Dr Pepper and a splash of rum. So yummy.

  14. Ric says:

    Time “flies when you’re having RUM”.

  15. Mary Reading Burton says:

    How about Scotch? Am a scotch drinker,,only twice a week when out to dinner.

    • Lynn Terry says:

      Hi Mary 🙂 Scotch is zero carbs, so as long as you drink it straight or mix it with something that has no carbs you’re good to go. The only thing you have to keep in mind is the “alcohol stall” – because your body metabolizes alcohol MUCH slower than food, so don’t worry if the scales “hold” for a few days after a drink. 🙂 *cheers*

  16. Kit says:

    Also, vodka is also a 0 carb option and I’ve recently discovered a vodka-based beverage called Truly Spiked & Sparkling 5% alcohol/volume, 100 calories and 1 gram sugar in Colima Lime, Grapefruit & Pomelo, Sicilian Blood Orange, Lemon & Yuzu…very light and refreshing. =)

  17. Utopia says:

    I am loving all the very informative info. On alcohol and low carb options .my question is how long DOSE alcohol stall last after a drink fuled girls night ? Days hours ? Also I would like to share my low carb sugar free cocktail soooooo simple iced green tea sugar free lemonade pomagranit juice and vodka or tequila yummmm or play with it by mixing different sugar free options

    • Lynn Terry says:

      That drink sounds fabulous! 🙂

      It takes up to 72 hours give or take (longer for women) to metabolize any foods you eat – longer for alcohol. And alcohol has to metabolize first. So it can be 3-5 days that you might not see the scales move after drinking alcohol, if you’re on a consistent losing streak.

      It’s not uncommon for the scales NOT to move daily anyway, so it’s ideal to only weigh weekly. That said, if you’re on a good losing streak and have a short term goal, it’s best to avoid alcohol. Like if you want to drop a pound or two to fit into a little black dress on Saturday night. 😉

  18. Platta3 says:

    What about working out when you in a alcohol stall. ???

  19. krista tregoning says:

    This is all great to know. I drink 55 but it has 1.8 carbs. I save me about 10 carbs on a Friday or Saturday night so I can have a few with the hubby.

  20. GERARD G BEDARD says:

    This was so helpful,I was ready to through in the towel on the low carb diet because of the alcohol stall, but not anymore,just got got back of on the

  21. kim says:

    Bartender in Lake Tahoe called my Captain Morgan & diet a “Skinny Pirate”. Gotta love that!

  22. Layna says:

    It takes an hour for your body to run through an oz of hard alchohol, regular beer or a small glass of wine. It will not stall you for days, and it will not kick you out of ketosis as long as the carbs aren’t there. Have a couple drinks, within a few hours the alchohol is burned off and you are good to go.

  23. DR says:

    This may sound odd to many of you, but I love Rum and Root Beer!

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