Recipes Nutrients Lower Carbohydrate A Healthier Pina Colada Recipe By Verywell Editor Updated on September 20, 2019 Print Steve Lupton/Photolibrary/Getty Images (48 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 may make us feel like we're on a beach somewhere with steel drums in the background, but it shouldn't make us feel guilty because we've reached our daily calorie intake in just a few sips. A typical pina colada is loaded with sugar thanks to the cream of coconut and pineapple juice. But there are ways to achieve the same level of sweetness without all of the added calories. This recipe minimizes the sugar by replacing the canned pineapple juice with fresh pineapple and reducing the amount of cream of coconut. Also, by using frozen pineapple you can cut back on the ice and create a thicker, richer cocktail. Of course, you can create a "virgin" version by omitting the rum. Ingredients 1 jigger light rum (1.5 ounces/3 tablespoons) or a mix of light and dark rums 1 tablespoon cream of coconut 1/2 cup pineapple chunks, frozen 2 tablespoons pineapple juice 1/4 cup ice Preparation Put all ingredients in a blender and blend until slushy. If you want a non-frozen version, put ingredients in a cocktail shaker, shake, and strain out the ice. Ingredient Substitutions and Cooking Tips Usually, pina coladas are made with white rum but this lighter version works well with a combination of white and dark rum. 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. 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