Rum balls - Carbs, Glycemic Index, Fats, Minerals, Vitamins & much more

Picture of Rum balls

Rum balls consist of 10% fat, 2% protein, 69% carbs, 3% fiber and 11% water. With 408 of calories per 100g Rum balls are 93% lower than other foods in Sweets. In total 22% of the calories in Rum balls are from fat, 2% from protein and 68% from carbohydrates.

  • High Glycemic Index Glycemic Index: 70
  • High in carbs 13.8g carbohydrates per portion of 20g
  • Low Glycemic Load Glycemic Load: 9.7
  • High in iron Covers 0.1% of Iron RDA per portion
  • High in magnesium Covers 0.0% of Magnesium RDA per portion
  • High in potassium Covers 0.0% of Potassium RDA per portion

Can you eat Rum balls for a low carb diet?

With 13.8g of carbs and a Glycemic Load of 9.7 in a portion of 20g, Rum balls should be avoided for a ketogenic diet due to the high percentage of carbs. Rum balls contain high amounts of Fructose, are Gluten free and have a high amount of Lactose.

Rum balls: nutrition facts & data

Nutrition facts
per 100g
Rum balls
avg Sweets[1]
Calories (kcal) 408.0 437.8
Fat (g) 10.0 16.9
Protein (g) 2.0 6.7
Carbohydrates (g) 69.0 61.5
Mono- & Di-Saccharides (g) 69.0 61.5
Polysaccharides (g) 0.0 61.5
Fibers (g) 2.6 3.8
Sodium (mg) 80.0 71.4
Water (g) 11.0 4.9
[1] average of Sweets

Breakdown in percent (%) of total calories

An average portion size (20g) of Rum balls contain:

  • 81.6 Calories
  • 2.0g of Fat
  • 0.4g of Protein
  • and 13.8g of Carbs
  • 16.0mg of sodium - 0.0% of the RDA for sodium.
  • 11.0mg of Magnesium, that covers 0.0% of the recommended daily allowance (RDA) for Magnesium.
  • 0.1mg of Zinc - 0.0% of the RDA for Zinc.
  • 1.0mg of Iron - 0.1% of the RDA for Iron.
  • 83.0mg of Potassium - 0.0% of the RDA for Potassium.
  • No Vitamin C
  • No Vitamin B12

For every gram of carbs in Rum balls you get

  • 0.03 grams of protein compared to the average of 0.46g per gram of carbs among all foods. Other foods in Sweets have on average 0.11g of proteins per 1 gram of carbs.
  • 0.14 grams of fat (total average 0.66g, other foods in Sweets 0.28g)
  • 0.04 grams of fibers (total average 0.13g, other foods in Sweets 0.06g)

Nutrient distribution per gram

What vitamins are in Rum balls?

per 100g
Rum balls
Vitamin C (mg) 0.0 0.3
Vitamin E (mg) 0.5 1.7
Vitamin B1 / Thiamine (mg) 0.0 0.1
Vitamin B2 (mg) 0.0 0.1
Vitamin B6 (mg) 0.0 0.1
Vitamin B9 / Folate (μg) 5.0 12.2
Vitamin B12 (μg) 0.0 0.1
Retinol (μg) 0.0 11.0
beta-Carotene (μg) 0.0
[1] average of Sweets

Are Rum balls rich in vitamins?


The following chart displays the amount of vitamins per portion Size (20g) for Rum balls of the recommended daily allowance (RDA[1]) for each vitamin in percent.

[1]Avg. RDA for a 19-30 year old adult
Learn more about RDA values for vitamins by clicking on the names in the table above.

Minerals in Rum balls

per 100g
Rum balls
Magnesium (mg) 55.0 76.6
Zinc (mg) 0.7 1.1
Sodium (mg) 80.0 71.4
Calcium (mg) 20.0 70.0
Iron (mg) 5.0 3.9
Potassium (mg) 415.0 402.8
Phosphorus (mg) 80.0 162.0
[1] average of Sweets

Are Rum balls high in minerals?


Again, for every mineral contained in Rum balls we looked at the portion size (20g) and applied it to the recommended daily allowance (RDA[1]). Data is shown in percent of RDA per portion size.

[1]RDA for a 19-30 year old adult
Learn more about RDA values for minerals by clicking on the names in the table above.

Carbohydrates in Rum balls

69.0% of Rum balls are carbs, per serving of 20g that makes 13.8g of carbs.

Monosachharides and polysaccharides

per 100g
Rum balls
Monosaccharides (g) 69.0 44.8
Polysaccharides (g) 0.0 16.6
Total carbs (g) 69.0 61.5
[1] average of Sweets

How high are the Glycemic Index and the Glycemic Load for Rum balls?

The Glycemic Index of Rum balls is 70, which would be considered as high. The Glycemic Load in a normal serving is 9.7 and can be regarded as low.

Allergens in Rum balls

  • are Gluten free
  • have a high amount of Lactose
  • high amounts of Fructose

Fatty acids and cholesterol in Rum balls

Of the 10.0g total fat per 100g in Rum balls, 6.2g are saturated fatty acids (SFA), 0.2g are monounsaturated fatty acids (MUFA) and 3.2g are polyunsaturated fatty acids (PUFA). The amount of cholesterol is 0.0mg.