How many calories are in a pina colada?
A bar-sized pina colada is 225 g of blended rum, pineapple juice and cream of coconut, and it carries 340 calories. Per 100 g the drink runs 151 calories, which sounds mild until you notice the glass holds more than two servings of that. The coconut cream, not the rum, does most of the damage.
You'd need to walk about 68 minutes to burn the 340 calories in one drink (225 g).
How long does it take to burn off a pina colada?
One drink (225 g) is 340 kcal. Enter your weight and the amount you ate to see how long it takes you to burn that off:
lb
| Activity | Time to burn 340 kcal |
|---|---|
| Walking, brisk | 1 hr 8 min |
| Cycling, moderate | 42 min |
| Swimming, moderate | 49 min |
| Jogging | 40 min |
| Weight training, moderate | 1 hr 16 min |
Times are for a 155 lb adult at a steady pace; change the weight to see yours. The amount is set to the portion in the text (225 g); change it to what you actually ate. BodyPal works this out from your steps automatically.
On this page
- Pina colada quick facts
- US servings, from one ounce to an 8 fl oz glass
- Virgin, canned and homemade pina coladas
- Saturated fat is the row nobody expects
- How does a pina colada compare?
- Most popular pina colada brands
- FAQ
Pina colada quick facts
The number above comes from FNDDS 2710662, "Pina Colada", the entry in USDA's most recent food survey release. It carries a real household portion — "1 drink" at 225 g — and it describes exactly what the photo shows: a blended cocktail with rum, pineapple and cream of coconut, poured over ice into a tall glass.
Two older SR Legacy records also exist, one for a recipe-built cocktail and one for the canned product. They are not wrong, they are simply different drinks, and both get their own numbers further down. Nothing here is averaged between them.
| Nutrient | Per 100 g | Per 1 drink (225 g) | % Daily Value |
|---|---|---|---|
| Calories | 151 | 340 | — |
| Total fat | 2.14 g | 4.8 g | 6% |
| Saturated fat | 1.96 g | 4.4 g | 22% |
| Carbohydrate | 19.48 g | 43.8 g | 16% |
| Dietary fiber | 0.1 g | 0.2 g | 1% |
| Total sugars | 17.58 g | 39.6 g | — |
| Protein | 0.36 g | 0.8 g | 2% |
| Sodium | 6 mg | 14 mg | 1% |
% Daily Value is based on a 2,000-calorie diet.
Verified nutrition data
Numbers on this page come from USDA FoodData Central, the U.S. Department of Agriculture’s food composition database, and from manufacturer labels where a branded product is named. Last verified September 2026. How we verify our data →
There is no added sugars row on this page because the FNDDS release does not publish added sugars for this record, and there is no trans fat row for the same reason. Cholesterol is 0 mg, and potassium comes to 203 mg a glass, 4% of the Daily Value — the pineapple juice showing up in the only place it can. If you want the full label logic behind those percentages, the FDA keeps it on the Daily Value page.
US servings, from one ounce to an 8 fl oz glass
| Serving | Weight | Calories |
|---|---|---|
| 1 fl oz | 30 g | 45 kcal |
| 1 oz | 28.4 g | 43 kcal |
| 4 fl oz, small tasting glass | 120 g | 181 kcal |
| 1 drink, 7.5 fl oz | 225 g | 340 kcal |
| 8 fl oz glass | 240 g | 362 kcal |
| Per 100 g | 100 g | 151 kcal |
Only the 1 fl oz, 1 oz and 1 drink lines are USDA household measures. The 4 fl oz pour and the 8 fl oz glass are our own arithmetic from the USDA 100 g figure, not USDA servings — useful, because almost nobody drinks a measured 7.5 fl oz.
That is the practical trap. A pina colada is poured to fill the glass, not to hit a portion size, and the glassware in most bars runs 12 to 16 fl oz. Fill a 12 fl oz hurricane glass and you are at roughly 543 calories, again by scaling the 100 g figure ourselves. The drink did not change; the glass did.
Virgin, canned and homemade pina coladas
| Version | Per 100 g | Typical serving | Calories |
|---|---|---|---|
| Classic bar drink | 151 kcal | 1 drink, 225 g | 340 kcal |
| Virgin, nonalcoholic | 128 kcal | 1 drink, 225 g | 288 kcal |
| Homemade, from recipe | 174 kcal | 1 cocktail, 4.5 fl oz (141 g) | 245 kcal |
| Canned | 237 kcal | 1 can, 6.8 fl oz (222 g) | 526 kcal |
The virgin version is the one people get wrong. Dropping the rum takes the drink to 128 calories per 100 g, so a matched 225 g glass is 288 calories — a saving of 52. But sugar goes the other way, from 17.58 to 23.17 g per 100 g, because juice and coconut cream expand to fill the space the rum vacated. That is 52.1 g of sugar in a virgin glass against 39.6 g in the rum one, our own scaling from the 100 g figures.
The can is the real outlier. At 237 calories per 100 g it is the densest pina colada USDA publishes, and a single 6.8 fl oz can lands at 526 calories — 186 more than a full bar glass, out of a container that looks like a soda. Nothing waters it down: no ice, no shaker, no melt. USDA does not publish a total sugars value for that canned record, so we are not going to invent one, but the fat tells the story on its own at 7.6 g per 100 g.
The homemade record sits at 174 calories per 100 g, higher than the bar version per gram, and it is the same reason in reverse: a recipe measured before dilution has no melted ice in it. Its 4.5 fl oz cocktail is 245 calories, the lightest actual drink on this table.
Store shelves add a category that is not really a cocktail. USDA's Branded set lists a Naked pina colada juice at 62 calories per 100 g, a LALA yogurt smoothie at 72, and a Happy Hour mixer at 133 before any rum goes in. They share a flavor, not a recipe, and none of them should be logged against the numbers above.
Saturated fat is the row nobody expects
Here is the part that surprises people who came looking for a sugar number. Of the 2.14 g of fat in 100 g of pina colada, 1.96 g is saturated — over 90% of it. One 225 g drink therefore delivers 4.4 g of saturated fat, 22% of the Daily Value, while total fat is only 6%. A cocktail is quietly doing the work of a small scoop of ice cream.
Scale that to the can and it gets loud: 6.57 g of saturated fat per 100 g means about 14.6 g in a 6.8 fl oz can by our own arithmetic, roughly 73% of the day's Daily Value. The Dietary Guidelines for Americans put the saturated fat ceiling at under 10% of daily calories, which is about 22 g on a 2,000-calorie day. One can uses most of it.
None of this makes the drink off-limits. It does mean that if you are watching saturated fat, the pina colada is a worse pick than nearly any other tropical cocktail, and the canned format is worse again. On the alcohol side, the CDC counts a standard drink as 0.6 fl oz of pure alcohol, so a generously poured colada can be more than one — worth knowing before you count the standard drink sizes in a night out.
How does a pina colada compare?
| Cocktail | Per 100 g | US serving | Calories |
|---|---|---|---|
| Pina colada | 151 kcal | 1 drink, 225 g | 340 kcal |
| Mai tai | 149 kcal | 1 drink, 225 g | 335 kcal |
| Frozen daiquiri | 127 kcal | 1 drink, 225 g | 286 kcal |
| Margarita | 122 kcal | 1 drink, 225 g | 275 kcal |
Serving calories for the mai tai, daiquiri and margarita are our own arithmetic from each record's 100 g figure at a matched 225 g glass, so the four are directly comparable.
Our take: the pina colada is the heaviest of the four, and it is not close on composition even where it is close on calories. The mai tai comes within 5 calories a glass, but it carries 0.07 g of fat per 100 g against the colada's 2.14 g, so the calories arrive as sugar and alcohol rather than as coconut fat. If you want the same beach and 65 fewer calories, order the margarita. If you want the colada, order it in a small glass and let the 4 fl oz pour at 181 calories be the whole decision.
Most popular pina colada brands in the United States
Ranked by how widely each product appears among foods sold in the United States, from the BodyPal food database of over 3.3 million products. Calories are the figures printed on each Nutrition Facts label, checked against USDA FoodData Central.
| Product | Calories (per 100 g) |
|---|---|
| LALA Pina Colada Yogurt Smoothie | 72 cal |
| SSIPS Pina Colada Flavored Drink | 42 cal |
| Naked Pina Colada Juice | 62 cal |
| Danone Pina Colada Dairy Drink | 83 cal |
| Happy Hour Pina Colada Mixer | 133 cal |
Brand popularity: BodyPal food database. Nutrition: manufacturer labels / USDA FoodData Central.
Pina colada FAQs
How many calories are in a pina colada?
A 7.5 fl oz bar pina colada holds 340 calories, based on the FNDDS record at 151 calories per 100 g. A 4 fl oz tasting pour is about 181 and an 8 fl oz glass about 362, both scaled from the same 100 g figure rather than a USDA serving.
How many calories are in a virgin pina colada?
A virgin pina colada is 288 calories for the same 225 g drink, at 128 calories per 100 g. It saves 52 calories against the rum version, but the sugar climbs from 39.6 g to 52.1 g per glass, because juice and coconut cream fill the space the rum left.
How much sugar is in a pina colada?
One 225 g pina colada carries 39.6 g of total sugars, which is 17.58 g per 100 g. USDA's FNDDS record does not publish added sugars separately, so there is no official split here, but cream of coconut and sweetened pineapple mix supply most of it.
How many calories are in a canned pina colada?
A 6.8 fl oz can works out to 526 calories, because canned pina colada is 237 calories per 100 g against 151 for the poured bar drink. Nothing dilutes it: no ice, no water, and a thicker coconut base. That single can beats a full bar glass by 186 calories.
Is a pina colada more fattening than a margarita?
Yes. Matched at 225 g per drink, a pina colada is 340 calories and a margarita 275, a gap of 65. Per 100 g it is 151 against 122. The coconut cream is the difference; the margarita has almost no fat at 0.08 g per 100 g.
How many carbs are in a pina colada?
A 225 g pina colada has 43.8 g of carbohydrate, 16% of the Daily Value, and 39.6 g of that is sugar. Fiber is negligible at 0.2 g. The virgin version is higher, not lower, at 57.7 g of carbohydrate per glass by our own scaling from the 100 g figure.
How many calories are in a homemade pina colada?
A recipe-built pina colada is 174 calories per 100 g, and a 4.5 fl oz cocktail of 141 g comes to 245 calories. It is denser than the bar version per gram because the USDA recipe record is measured without the melted ice that fills a blended glass.
Why is a pina colada so high in saturated fat?
Cream of coconut. Of the 2.14 g of fat per 100 g, 1.96 g is saturated, so one 225 g drink delivers 4.4 g and 22% of the Daily Value while total fat sits at only 6%. Almost every gram of fat in the glass is saturated.
Similar foods
- Eggnog — 112 cal for 1/2 cup
- Steak — 368 cal per regular steak
- Protein Shake — 156 cal per cup
- Bubble Tea — 239 cal per drink
- Apple cider — 114 cal per cup
- Root beer — 152 cal for 12 fl oz glass
Count it without the math
Point the camera at the glass and BodyPal counts the pina colada for you, coconut cream and all.
