A pumpkin spice latte is a delicious drink that almost everybody loves, but indulging in this drink too frequently could wreak havoc on your diet and healthy eating habits. This is because the pumpkin spice latte contains a high number of calories–the exact number of which depends on how it’s made. A large pumpkin spice latte may contain up to 503 calories and 69 grams of sugar, which is much higher than the recommended daily allowance of sugar for any adult. If watching your weight or sugar intake is important to you, consider asking for sugar-free pumpkin spice syrup.

Breaking Down Calorie Numbers

According to the nutrition page on Starbucks’ website, a grande pumpkin spice latte with 2% milk and whipped cream is 380 calories. This drink also contains 14 grams of fat, 52 grams of carbs, and 50 grams of sugar. 

Fortunately, there are ways you can have your pumpkin spice latte with fewer calories. For instance, you can ask for nonfat milk and no whipped cream to reduce the calories in a grande pumpkin spice latte by 120 calories. This combination means that your pumpkin spice latte will have 260 calories, 0 grams of fat, 49 grams of sugar, and 51 grams of carbs. You can also limit the quantity of sugar in this sweet drink by asking for two pumps of pumpkin sauce rather than four pumps of pumpkin sauce. Ordering a tall size instead of a grande will also result in fewer calories and sugar in your drink.

In addition, if you want fewer calories, you can ask for almond milk and no whipped cream–this can reduce the drink to 230 calories. Of course, the number of calories found in pumpkin spice latte varies depending on the ingredients used to make them. For instance:

• An iced pumpkin spice latte with almond milk has 170 calories.
• A pumpkin spice latte with skim milk has 260 calories.
• A large pumpkin spice latte has 380 calories.
• A small pumpkin spice latte has 300 calories.

Why Does a Pumpkin Spice Latte Have So Many Calories?

The truth is that only half of the average 390 calories in a pumpkin spice latte actually come from the milk and espresso found in a latte. The other ingredient contributing to the calorie count is the pumpkin spice syrup, which contains more sugar and condensed milk than a real pumpkin puree and whipped cream. 

Is a Pumpkin Spice Latte Healthy?

It is no secret that consuming any drink or food with more calories is not good for your health. Fortunately, as already mentioned, there are various ways you can reduce the calories in a pumpkin spice latte, such as asking for nonfat or non-dairy milk and no whipped cream so that you can enjoy your drink in a healthier way while maintaining its delicious taste. Additionally, it’s important to keep in mind how much caffeine is in a pumpkin spice latte, as well.

Of course, if you’re still not sure how much is too much, you should consider consulting a nutritionist or finding a sugar-free pumpkin syrup to add to your own coffee at home.