How many calories in a pumpkin spice latte

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Signals of fall include decrease in temperature, pumpkins everywhere, Halloween costumes – but for me, I know it is fall when I start seeing Pumpkin Spice Latte signs at Starbucks. I love Starbucks. I am not ashamed to admit it. I also love all that is

The first pumpkin spice latte I had I knew I was in trouble. Caffeine and pumpkin all rolled into one in a creamy delicious green and white cup served with a smile and a “have a nice day.” Just how much of a splurge are we talking about here? I knew that the pumpkin syrup that they were so generous with was not sugar free and the whipped cream they automatically added was also packing on the calories. So…oh, so many years ago when this tradition started, I looked into this. Here is what I found

Grande Pumpkin Spice Latte 380 calories

380 calories! No way am I spending that many calories on a beverage. 380 calories is about what I usually eat for lunch. Just how many minutes would I have to spend on the treadmill just to break even? Too many.

Just how can I have my pumpkin spice latte and not blow the calorie bank?

  1. Remove the whip and save 70 calorie – we are down to 310
  2. Switch to nonfat milk and save another 50 calories – we are down to 260

Another way to decrease the calories would be to choose a tall (Starbuck’s small) instead of a grande for 200. However, I think Starbuck’s only has small for two reasons 1) people who don’t drink coffee and just want to absorb the hipness of Starbucks or 2) have already had 4 cups of coffee and find themselves at a Starbucks for a meeting. So, the tall thing does not work for me but may for you.

The real way I handle my pumpkin spice latte love, is to only have 2 per season. That’s right 2 per season. Any more and the specialness of the drink would diminish. Only having 2 forces me to be mindful in drinking and enjoying the latte instead of getting to the bottom of the cup and not remembering how special it was. I have these 2 at times when I can sit and really savor it.

In case you are wondering what my usual Starbucks order is – Grande, 2 pump sugar-free vanilla, non-fat, Misto, rolls right off of the tongue. For the non Starbucks addict, that is ½ coffee and ½ steamed milk. At 50-80 calories not something that will break the calorie bank and cheaper than a latte.



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14 thoughts on “How many calories in a pumpkin spice latte

  1. I have found Jordans Skinny Syrups at Tuesday Morning and online. Literally zero calories. I add that to my Starbucks and avoid ALL of their syrups. That way I get a cold coffee with a small amount of the sweet cream in it and yummo!!! I even add my protein powder to my syrup in a ziploc bag and take it in with me.

    1. Starbucks also has sugar-free syrups – vanilla, cinnamon, and hazelnut I think.

  2. What we like to do at our house is add actual pumpkin pie spice to our coffee grounds (we do both drip coffee and French press). Once it’s finished brewing, we add whatever low-fat creamer and sweetener we like–sometimes even with whipped cream if we’re feeling indulgent.

    Voila! You’ve got rock bottom calories, all the flavor, and virtually no cost comparatively speaking.

    Since most workplaces have a drip coffee machine and/or a Keurig, this is a great workaround for having something special even at your 9-to-5 as long as you change the filter/PSL pod/reusable pod. 🙂

    1. Love the idea of adding pumpkin pie spice directly to the coffee grounds! We will have to try that – especially as a mid-day pick me up at the office. 🙂 Thank you for sharing, Amanda!

  3. Another option is to ask for fewer pumpkin spice syrup pumps! A grande has 4 pumps, but still tastes delicious with just 2. I don’t know how that affects the calorie count but certainly reduces it, and you still get a grande.

    1. Yes, great idea Laura! I have gotten myself down to just one pump for pumpkin spice lattes and think it still tastes great and very sweet! 🙂

    2. This is what I do—lessen the pumps to 1-2 on all of Starbucks flavored drinks and move to skim milk.

  4. Another thought to adding a little holiday cheer to your coffee without adding calories; try adding an herbal tea bag to your coffee or nonfat latte, such as gingerbread spice, pumpkin pie spice, Bengal Spice, etc.

    1. What a great idea, Deni! Getting the spice and flavors without the added syrups. Thank you for sharing!

  5. Thanks for the insight into all that is Starbucks. We have one in the parking lot at work, temptations abound.

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