A Healthier Pina Colada

Sugar-Free Pina Coladas
Steve Lupton/Photolibrary/Getty Images
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
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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.


  • 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


  1. 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.

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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.
  1. Bromelain. National Institutes of Health. National Center for Complementary and Integrated Health. Updated May 2020