Recipes Nutrients Lower Carbohydrate A Healthier Pina Colada By Team Verywell Fit Team Verywell Fit Our team is passionate about being a resource for credible and up-to-date information on all nutrition and exercise topics. Learn about our editorial process Updated on August 05, 2021 Print Steve Lupton/Photolibrary/Getty Images (52 ratings) Total Time: 5 min Prep Time: 5 min Cook Time: 0 min Servings: 1 Nutrition Highlights (per serving) 221 calories 3g fat 25g carbs 1g protein Show Nutrition Label Hide Nutrition Label Nutrition Facts Servings: 1 Amount per serving Calories 221 % Daily Value* Total Fat 3g 4% Saturated Fat 3g 15% Cholesterol 0mg 0% Sodium 9mg 0% Total Carbohydrate 25g 9% Dietary Fiber 1g 4% Total Sugars 21g Includes 8g Added Sugars 16% Protein 1g Vitamin D 0mcg 0% Calcium 16mg 1% Iron 0mg 0% Potassium 150mg 3% *The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calorie a day is used for general nutrition advice. We've all heard the saying, "a pina colada is like a tropical vacation in a glass." It makes us feel like we're on a beach somewhere with steel drums in the background. But a typical pina colada is loaded with sugar thanks to the cream of coconut and pineapple juice. This recipe minimizes the sugar by reducing the amount of cream of coconut. It also replaces the canned pineapple juice with fresh, frozen pineapple. Fresh pineapple contains an enzyme called bromelain which may provide certain health benefits such as relief from muscle soreness and injury after exercise. But studies have yielded mixed results so more research is needed to know for sure if it is effective. Ingredients 1 jigger white rum (1.5 ounces/3 tablespoons) 1 tbsp cream of coconut 1/2 cup pineapple chunks, frozen 2 tbsps pineapple juice 1/4 cup ice Preparation Put all ingredients in a blender and blend until slushy. Variations and Substitutions By using frozen pineapple you can cut back on the ice and create a thicker, richer cocktail. But you can also use fresh (not frozen) pineapple. You will just need to increase the ice according to your preference. If you want a non-frozen version, put ingredients in a cocktail shaker, shake, and strain out the ice When it comes to coconut in liquid form, there are three different products: coconut milk (coconut pulp mixed with water and strained), coconut cream (a richer form of coconut milk made with less water), and cream of coconut (a product containing coconut milk and sugar). Cream of coconut is the choice when it comes to cocktails, but if you would like to try something with a little less sugar you can use coconut cream—it just may not taste as sweet. Usually, pina coladas are made with white rum but this lighter version works well with a combination of white and dark rum. You can also make an alcohol-free version of this drink by omitting the rum completely. Cooking and Serving Tips This recipe is easy to double or triple. Just be sure to use a large blender (rather than a small single-serve style blender).Serve this drink in chilled glasses and garnish with a triangle of fresh pineapple or top with a cherry. Rate this Recipe You've already rated this recipe. Thanks for your rating! Was this page helpful? Thanks for your feedback! Get simple, delicious recipes to help you eat well without feeling deprived. Sign Up You're in! Thank you, {{form.email}}, for signing up. There was an error. Please try again. What are your concerns? Other Inaccurate Hard to Understand Submit 1 Source Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy. Bromelain. National Institutes of Health. National Center for Complementary and Integrated Health. Updated May 2020