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

Rum balls consist of 10% fat, 2% protein, 69% carbs, 2.6% fiber and 11% water. With 408 of calories per 100g it's 93% lower than other foods in Sweets. In total 22.06% of the calories in Rum balls come from fat, 1.96% from protein and 67.65% from carbohydrates.

  • high GI Glycemic Index: 70
  • high carb 13.8g carbohydrates per portion
  • low GL Glycemic Load: 9.7
  • high Fructose
  • Gluten free
  • high Lactose
  • high Iron Covers 8.33% of Iron RDA per portion
  • high Magnesium Covers 3.44% of Magnesium RDA per portion
  • high Potassium Covers 2.08% 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. It contains high amounts of Fructose, is Gluten free and is high in Lactose.

Nutrition facts

Nutrition facts
per 100g
Rum balls
avg Sweets[1]
Calories (kcal) 408 437.8
Fat (g) 10 16.9
Protein (g) 2 6.7
Carbohydrates (g) 69 61.5
Mono- & Di-Saccharides (g) 69 61.5
Polysaccharides (g) 0 61.5
Fibers (g) 2.6 3.8
Sodium (mg) 80 71.4
Water (g) 11 4.9
[1] average of Sweets

Breakdown in percent (%) of total calories

An average portion size (20g) of Rum balls contains

  • 81.6 Calories
  • 2g of Fat
  • 0.4g of Protein
  • and 13.8g of Carbs
  • 16mg of sodium - 1.07% of the RDA for sodium.
  • 11mg of Magnesium, that covers 3.44% of the recommended daily allowance (RDA) for Magnesium.
  • 0.14mg of Zinc - 1.4% of the RDA for Zinc.
  • 1mg of Iron - 8.33% of the RDA for Iron.
  • 83mg of Potassium - 2.08% 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 0.27g)
  • 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 0.3
Vitamin E (mg) 0.5 1.7
Vitamin B1 / Thiamine (mg) 0.02 0.1
Vitamin B2 (mg) 0.03 0.1
Vitamin B6 (mg) 0.02 0.1
Vitamin B9 / Folate (μg) 5 12.2
Vitamin B12 (μg) 0 0.1
Retinol (μg) 0 11
beta-Carotene (μg) 0 52.6
[1] average of Sweets

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]RDA for a 20+ year old male

Minerals in Rum balls

per 100g
Rum balls
Magnesium (mg) 55 76.6
Zinc (mg) 0.7 1.1
Sodium (mg) 80 71.4
Calcium (mg) 20 70
Iron (mg) 5 3.9
Potassium (mg) 415 402.8
Phosphorus (mg) 80 162
[1] average of Sweets

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 20+ year old male


69% of Rum balls are carbs, per serving (20g) that is 13.8g of carbs.

Monosachharides and polysaccharides

per 100g
Rum balls
Monosaccharides (g) 69 44.8
Polysaccharides (g) 0 16.6
Total carbs (g) 69 61.5
[1] average of Sweets

How high is 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

  • is Gluten free
  • is high in Lactose
  • high amounts of Fructose

Fatty acids and cholesterol

Of the 10g total fat per 100g, 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 0mg.