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The Starbucks fan-favorite seasonal Pumpkin Spice Latte (aka PSL) first debuted in 2003. That 20-year-old "pumpkin" drink with more sugar than pumpkin is back on the menu at Starbucks this week, but you can do better.
How many calories are in a Starbucks Pumpkin Spice Latte
A grande (16 oz.) hot Pumpkin Spice Latte made with 2 percent milk has 390 calories—even more than a Starbucks Chocolate Croissant (300), Pumpkin Cream Cheese Muffin (350), or Cinnamon Coffee Cake (380).
But only about half of the Pumpkin Spice Latte's 390 calories come from the milk and espresso you'd get in a regular latte (190 calories). The rest comes from pumpkin spice sauce—with more sugar and condensed milk than actual pumpkin purée—and whipped cream.
How much sugar is in a Starbucks Pumpkin Spice Latte
All told, the grande PSL has 50 grams of sugar. Some of that sugar occurs naturally in the latte's milk. But we estimate that roughly 7½ teaspoons (32 grams) are added sugar, from the PSL's sweet pumpkin sauce and whipped cream. That's more than half the 50-gram Daily Value (DV) for added sugar.
The Starbucks Pumpkin Cream Cold Brew isn't much better. A grande packs 250 calories and 31 grams of sugar—much of it added sugar. (There's not much milk...or protein.) Blame its sugary pumpkin cream cold foam plus vanilla syrup.
How much sugar is in a Dunkin' Pumpkin Spice Latte
This year, Dunkin' released the chain's Pumpkin Spice Signature Latte on August 16. At Dunkin', a medium hot PSL made with whole milk has 420 calories. Switching to skim milk cuts that to 340 calories. Either way, it comes with 36 grams (8½ teaspoons) of added sugar—nearly three-quarters of the 50-gram DV.
A taste of a PSL with far less sugar
For a taste of pumpkin spice in your hot or iced coffee at home—with a small fraction of the sugar—try a creamer like Silk Dairy-Free Pumpkin Spice Almond Creamer. A tablespoon adds 4 grams of sugar (1 teaspoon) and 25 calories to your cup. Even better: Califia Farms Pumpkin Spice Creamer with Almondmilk, which has 3 grams of sugar and 20 calories per tablespoon.
In search of some real pumpkin to celebrate the impending arrival of autumn? Get cooking with fresh pumpkin or purée.
How to order lower-sugar coffee
If you couldn't care less about pumpkin or its spice, keep in mind that the best drinks mix coffee or espresso with milk, water, or ice, not sugary syrups, cream, or whipped cream:
- Espresso, Americano, or coffee: Each has next to no calories. A packet of sugar adds 10 to 20.
- Iced coffee: Go unsweetened to skip the syrup’s 5 teaspoons of sugar in a Starbucks grande.
- Cappuccino, misto, or latte: A regular cappuccino (espresso plus foamed milk) or misto (coffee with steamed milk) has a nice dose of protein and calcium with no added sugar. Ditto for a regular latte (which has more milk, calcium, protein, and calories).
FAQs
All told, the grande PSL has 50 grams of sugar. Some of that sugar occurs naturally in the latte's milk. But we estimate that roughly 7½ teaspoons (32 grams) are added sugar, from the PSL's sweet pumpkin sauce and whipped cream. That's more than half the 50-gram Daily Value (DV) for added sugar.
Is pumpkin spice latte healthy? ›
Drinking a pumpkin spice latte can add up to a significant amount of calories and added sugar. These drinks can be enjoyed on occasion, but aren't the best to be consumed daily if you are supporting a healthy lifestyle.
How much sugar is in a skinny pumpkin spice latte? ›
How to order a 'skinny' pumpkin spice latte at Starbucks. Ask for nonfat milk and no whipped cream, says Martin. This will reduce the calories in a grande cup by 120, making it 260 calories, 0 grams of fat, 51 grams carbs and 49 grams sugar.
How much sugar is in one pump of Starbucks pumpkin spice syrup? ›
One pump of pumpkin spice syrup adds around 30 calories and 7.5 grams of sugar; a Grande drink has four pumps of pumpkin spice syrup, so the standard order has 120 calories and 30 grams of sugar in syrup alone.
How many pumps of sugar are in a pumpkin spice latte? ›
At Starbucks, the pumpkin spice latte is usually served with 3 pumps of the brand's signature Pumpkin Spice Syrup, which gives the drink roughly 40 grams of sugar. Ask your barista to opt for 2, or even 1 pump instead to keep up healthy eating habits while maintaining delicious flavor.
Is pumpkin spice latte high in sugar? ›
All told, the grande PSL has 50 grams of sugar. Some of that sugar occurs naturally in the latte's milk. But we estimate that roughly 7½ teaspoons (32 grams) are added sugar, from the PSL's sweet pumpkin sauce and whipped cream. That's more than half the 50-gram Daily Value (DV) for added sugar.
How to order a sugar free pumpkin spice latte at Starbucks? ›
Unfortunately, whipped cream at Starbucks is made with vanilla syrup and heavy whipping cream, which together pack a pretty sugary punch at 80 calories. You can ask the barista to omit the whipped cream and the pumpkin spice topping and enjoy a healthy Pumpkin Spice Latte without extra sugar getting in the way.
How to reduce sugar in pumpkin spice latte? ›
How to make a pumpkin spice latte healthier
- Ask for sugar-free syrup.
- Reduce the number of syrup pumps added to the drink.
- Use a sugar substitute like stevia, aspartame, or sucralose in place of syrup.
- Add cinnamon in place of sugar.
- Eliminate or decrease the amount of whipped cream.
first, you're gonna ask for a grande iced coffee. ask for no classic syrup, one pump of pumpkin sauce, 3 pumps of sugar free vanilla syrup, light cream, and of course, extra pumpkin spice. and there you have it. the tastiest, lowest caled pumpkin spice latte ever.
How much sugar is in 2 pumps of Starbucks syrup? ›
With five grams of sugar in every pump of vanilla syrup, a made-to-order grande vanilla latte contains 35 grams of sugar in total. Before ordering, ask your barista how many pumps of syrup they'd recommend based on your preferences, and specify if you want your drink unsweetened.
In addition to the flavors of pumpkin, cinnamon, nutmeg, and clove, Starbucks' Pumpkin Spice Latte contains one shot of espresso for a short or tall cup and two shots for grande and venti sizes. Simply ask your barista to add an extra shot of espresso to boost the coffee flavor of your PSL and reduce the sweetness.
How to make a Starbucks pumpkin spice latte with less calories? ›
Swap the milk: You can shave off some calories by swapping the 2% milk for skim milk or almond milk. Decrease the pumpkin sauce: A Grande has four pumps of the Pumpkin Sauce. Another way to shave off some calories is taking it down to three pumps (or one pump less than the recommended amount).
How to make a cheaper PSL at Starbucks? ›
ask for a splash of milk, and you're good to go. This gives you that same pumpkin spice taste. for almost $2 less. And if you skip the pumpkin spice topping, you save another 50 cents every time.
What is the benefit of pumpkin spice latte? ›
The spices in pumpkin spice have anti-inflammatory properties, which may help to reduce chronic inflammation. Boosts the immune system: Some of the spices in pumpkin spice, such as ginger and cloves, have immune-boosting properties. This means that they may help to protect your body from infection.
Why do people like pumpkin spice lattes so much? ›
The truth is, we don't love pumpkin spice because of its taste, but because of its smell — and even more than that, because it's nostalgic. When you use your other senses (like sight, hearing, touch, and taste) that information is first sent to an area in the brain called the thalamus.
Is pumpkin spice good for you? ›
From its antioxidant-rich components to its anti-inflammatory properties, pumpkin spice can contribute to overall well-being. Whether sprinkled into oatmeal, blended into smoothies, or added to savory dishes, this aromatic blend of spices has the potential to enhance your health and elevate your culinary experiences.
Does pumpkin spice latte have a lot of caffeine? ›
For this we will go straight to the source, Starbucks. For comparisons sake, we will choose the Short Pumpkin Spice Latte, which is 8oz, contains 210 calories, 27 grams of sugar and 75 mg of caffeine. This is in comparison to other flavored lattes that have an average of 134 calories and 63 mg of caffeine.
