A Healthier Pina Colada Recipe

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 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.


  • 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


  1. Put all ingredients in a blender and blend until slushy.

  2. 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.

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