It seems like brown spirits get a bad rap for being not only less approachable but also less healthy than their clear counterparts. But when it comes to brown liquors like whisky and rum, is there one that’s a better option for you than the other?
According to dietician Amy Brownstein, MS, RDN, neither is inherently “healthier” than the other, but there are some key considerations to keep in mind before reaching for a bottle. Both spirits have approximately the same amount of calories—around 100 per 1.5 ounces (a shot) for both 80-proof whiskey and rum, along with 14 grams of alcohol per serving. Whiskey, however, contains polyphenols, antioxidants known to decrease your risk of heart disease. The spirit also contains ellagic acid, which may lower the risk of obesity and reduce inflammation, although more research is needed.
Rum similarly contains antioxidants, which may help improve the immune system. The darker the rum, the higher the levels of antioxidants, thanks to longer aging in wooden barrels. Like whiskey, it also has potential cardiovascular benefits when consumed in moderation, including a lowered risk of heart disease and improved blood circulation.
However, keep in mind that the overall antioxidant content in spirits is much lower than in nutrient-rich foods like fruits and vegetables. Major health organizations, including the American Heart Association, CDC, and World Health Organization, warn that any potential benefits of moderate drinking are outweighed by the risks—such as cancer, liver disease, and other serious health issues—and that no amount of alcohol is completely safe.
Different proofs, flavors, and colors can influence either spirit’s nutritional profile. For example, flavored or spiced rums may contain added sugars and other ingredients that contribute additional calories, Brownstein tells us. “Darker colored rums result from barrel aging or the inclusion of coloring additives like caramel—double check the label to see if its color is natural or from an additive,” she recommends.
Additionally, the higher the proof, the higher the calorie count, no matter the spirit. So, depending on your preferences, you’ll want to also check the label for its ABV.
Lastly, keep in mind exactly how you’re consuming your selected spirit. “Cocktails or mixed drinks contribute significant calories and can quickly result in an increased sugar intake,” says Brownstein. Drinking whiskey or rum neat, or mixed with seltzer, will likely be a healthier option.
At the end of the day, neither spirit is healthier than the other. The better option is the one that leads to less alcohol intake overall, as Brownstein suggests.
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