10 Amazing Benefits of Rum

by John Staughton (BASc, BFA) last updated -

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Drinking rum is not only a wonderful way to enjoy a tropical vacation, but it can also provide a number of health benefits.

What is Rum?

Rum is a type of alcohol that is made from byproducts of sugarcane and is primarily produced in the Caribbean, as well as Central America and Mexico, among many others. This gluten-free alcohol is typically sweet and bitter with a burnt taste, and comes in two main types, light and dark, based on the aging process. Although the exact origins of rum are not known, it has been widely produced in the Caribbean for more than 500 years. It plays an important cultural role in many tropical areas, but it also has an unfortunate part in history, as it was a central element of the slave trade.

The alcohol content of rum ranges from 40 to 60%; this alcohol is also very popular in tropical cocktails as well as common drinks, such as rum and coke. As with most other types of alcohol, it can be perfectly healthy when consumed in moderation, and may even provide a number of surprising health benefits.

Fresh rum mocktails on a cream placemat with blurred background

Rum is a distilled alcoholic drink made by fermenting then distilling sugarcane molasses or sugarcane juice. Photo Credit: Shutterstock

Nutrition Facts

Alcoholic beverage, distilled, rum, 80 proof
Serving Size :
Water [g]66.6
Energy [kcal]231
Energy [kJ]967
Ash [g]0.01
Iron, Fe [mg]0.12
Phosphorus, P [mg]5
Potassium, K [mg]2
Sodium, Na [mg]1
Zinc, Zn [mg]0.07
Copper, Cu [mg]0.05
Manganese, Mn [mg]0.02
Thiamin [mg]0.01
Alcohol, ethyl [g]33.4
Sources include : USDA

Nutrition Facts

In terms of nutrition, a 1-ounce serving of 80 proof rum contains approximately 65 calories and zero carbs, which is similar to other hard alcohols with the same alcohol content. It also contains minimal amounts of potassium and sodium. Certain varieties come at higher proof, which also increases their calorie count.


Although there are not many nutrients in rum, there are a number of health benefits attributed to drinking this popular alcoholic beverage, including reducing muscle pain and preventing common cold and osteoporosis.

  • Improving heart health by lowering blood pressure and relaxing the body
  • Reducing the risk of a common cold
  • Boosting longevity through mild antioxidant and anti-inflammatory effects
  • Strengthening the immune system
  • Preventing arthritis
  • Acting as an antiseptic
  • Reducing your risk of gallstones
  • Preventing mental conditions
  • Managing diabetic symptoms, when consumed in moderation
  • Decreasing muscle pain due to its sedative nature


Rum can be used in many ways in our daily life, both as alcohol and an ingredient in culinary preparations. The sweet flavor of this alcohol makes it a popular addition to the following:

  • Cake
  • Ice cream
  • Baked goods

Most popularly, however, rum is found in cocktails such as Piña coladas and daiquiris.

Side Effects

There are a number of side effects when drinking this beverage, primarily when consumed in excess. These side effects include the following:

Some people also claim to have a higher rate of heartburn and indigestion when consuming this beverage. As with any other alcoholic beverage, binge-drinking can increase your chances of liver cancer and cirrhosis. Consuming rum in moderation should always be practiced.

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About the Author

John Staughton is a traveling writer, editor, publisher and photographer with English and Integrative Biology degrees from the University of Illinois in Champaign-Urbana (USA). He co-founded the literary journal, Sheriff Nottingham, and now serves as the Content Director for Stain’d Arts, a non-profit based in Denver, Colorado. On a perpetual journey towards the idea of home, he uses words to educate, inspire, uplift and evolve.

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