Starbucks offers a wide variety of flavor syrups that can be added to coffee, espresso drinks, and Frappuccinos to customize the flavor. These syrups are referred to as “flavor pumps” on the Starbucks menu. Customers can choose from flavors like vanilla, caramel, hazelnut, cinnamon dolce, white chocolate mocha, and many more. But one question that many Starbucks customers have is: how many extra calories do these flavor pumps add?
What are Starbucks flavor pumps?
Starbucks flavor pumps are concentrated syrups that baristas add to drinks to create flavored versions. Each pump dispenses 0.4 fl oz (12 ml) of flavored syrup. Popular options include caramel, vanilla, hazelnut, cinnamon dolce, and pumpkin spice. The flavors are naturally and artificially flavored water-based syrup concentrates produced by companies like Monin, Torani, and Starbucks.
How many calories in one Starbucks pump?
The number of calories in one Starbucks pump varies slightly by flavor:
| Flavor | Calories per pump |
|---|---|
| Sugar Free Vanilla | 0 |
| Skinny Vanilla | 5 |
| Vanilla | 20 |
| Caramel | 20 |
| Cinnamon Dolce | 20 |
| Hazelnut | 20 |
| Raspberry | 20 |
| Sugar Cookie | 25 |
| White Chocolate Mocha | 25 |
| Pumpkin Spice | 25 |
| Peppermint | 25 |
| Mocha | 25 |
| Toffee Nut | 25 |
As you can see, one pump of flavor generally adds 20-25 calories. Sugar free vanilla and skinny vanilla are lower in calories at 0 and 5 calories per pump, respectively.
So if you add 3 pumps of caramel syrup to your coffee, for example, that’s adding about 60 extra calories. Some flavors like white chocolate mocha and pumpkin spice tend to be slightly higher at 25 calories per pump.
Calories in popular Starbucks drinks with flavor pumps
To see how pumps impact total calories, here are some examples of popular Starbucks drinks with and without flavor pumps:
| Drink | Calories without flavor | Calories with flavor pumps |
|---|---|---|
| Tall Caffè Latte | 90 | 150 (with 3 pumps vanilla) |
| Grande Iced Coffee | 5 | 125 (with 4 pumps mocha) |
| Venti White Chocolate Mocha | 420 | 495 (with 3 pumps white chocolate mocha) |
| Tall Caramel Frappuccino | 230 | 290 (with 2 pumps caramel) |
| Grande Pumpkin Spice Latte | 380 | 455 (with 3 pumps pumpkin spice) |
As you can see, adding just a few pumps can increase the total calories by 50-75 calories or more depending on the size of the drink. Obviously ordering flavor-free versions (or asking for sugar free syrups) is an easy way to reduce the calorie count.
How to order a lower calorie Starbucks drink with flavor
If you want to enjoy the delicious flavors at Starbucks without overdoing it on calories, here are some tips:
– Opt for sugar free or skinny versions of syrups when available
– Stick to 1-2 pumps of flavor even in larger drink sizes
– Choose a smaller drink size like tall or grande rather than venti
– Pick lower calorie milk options like nonfat milk or almond milk
– Avoid whipped cream, which can add 50+ calories
You can also ask your barista for other tweaks like using half the usual amount of pumps or blending light and sugar free versions of syrups.
With these customizations, you can craft a flavorful, lower calorie drink like:
– Tall latte with 1 pump sugar free vanilla (90 calories)
– Grande Americano with 1 pump skinny mocha (25 calories)
– Venti iced coffee with 2 pumps sugar free cinnamon dolce (10 calories)
The bottom line on Starbucks flavor pumps
While Starbucks flavor pumps can add delicious taste to coffee drinks, they also increase the calorie count. A single pump generally ranges from 0-25 calories depending on the flavor. Ordering drinks made with sugar free syrups, limiting yourself to 1-2 pumps, and customizing your drink can help keep your Starbucks flavor fix under control calorie-wise. Knowing the calorie content of different flavor pumps makes it easier to make informed choices.
Frequently Asked Questions
How many calories are in the most popular Starbucks flavor pumps?
The most popular Starbucks flavor pumps tend to be caramel, vanilla, hazelnut, and cinnamon dolce. Each pump of these flavors adds around 20 calories.
Do all Starbucks locations have the same flavor pumps?
Most Starbucks locations carry the core flavors like caramel, vanilla, mocha, and hazelnut. Seasonal flavors like pumpkin spice or peppermint are usually available for limited times. Some locations may offer additional flavors based on local preferences.
Are flavor pumps vegan?
Many of Starbucks’ flavor syrups are vegan, including caramel, mocha, white chocolate mocha, cinnamon dolce, hazelnut, raspberry, etc. However, a few contain dairy so always check with your barista if you have dietary restrictions.
Can you order a Starbucks drink with extra flavor pumps?
Yes, you can request extra pumps of any flavor at an additional cost. Keep in mind this will add more calories and sweetness. For example, a grande latte with 6 pumps of vanilla would have around 120 extra calories.
Does the number of pumps change based on drink size?
Starbucks standard recipes call for more pumps of flavor added to larger drink sizes. For example, a tall latte gets 2 pumps while a venti gets 5. Ordering extra pumps beyond the standard amount costs extra.
The Impact of Flavor Pumps on Coffee Drinks
Adding flavor pumps allows Starbucks customers to customize their drinks to their taste preferences. However, the extra flavor comes at a cost of additional calories and sugar. Here is a deeper look at how flavor pumps change coffee-based beverages:
Impact on Macronutrient Profile
– Carbohydrates: Flavor pumps dramatically increase the carbohydrate content of coffee drinks. For example, a tall pike place roast has 0g carbs on its own but 25g carbs with 4 pumps of vanilla syrup.
– Protein: Negligible effect. The small amount of protein from milk is not significantly altered.
– Fat: Minimal effect for most drinks aside from Frappuccinos where flavored pumps replace some of the fat from the cream base.
Impact on Calories
– Adds 20-25 calories per pump depending on flavor
– Increases total calories by 50-100% or more depending on size and number of pumps
– ordering 3-5 pumps in a venti drink can add 150-200 extra calories
Impact on Sugar Content
– Each pump contains about 4-6g of sugar on average
– Ordering multiple pumps dramatically increases total sugars
– A venti cafe vanilla frappuccino goes from 54g to 84g sugar with 4 pumps of vanilla
Impact on Ingredients
– Flavor pumps replace coffee or milk with water-based syrup concentrates
– Ingredients like sugar, natural and artificial flavors, potassium sorbate, and caramel color are added
– Removes coffee as primary ingredient, making flavor and sugar the main taste
Impact on Caffeine Content
– No significant change to caffeine levels
– A 16oz Pike Place roast has 310mg caffeine with or without flavor pumps
– For Frappuccinos, pumps may slightly dilute caffeine from coffee but effect is minor
Impact on Health and Nutrition
– Added sugar from pumps increases risk of weight gain if consumed in excess
– May contribute to higher glycemic load and risk of diabetes
– Provides empty calories without beneficial nutrients
– No health benefits aside from potential emotional/mental benefits of flavor
Impact on Taste and Experience
– Allows for wider range of flavors and customization to individual preferences
– Masks taste of coffee for those who dislike bitterness
– Alters texture and mouthfeel, making drinks creamier or smoother
– Provides enjoyment for many Starbucks customers who view flavors and drinks as a treat
Creating Healthier Drinks with Starbucks Flavor Pumps
For customers looking to make better-for-you choices while still enjoying flavor at Starbucks, here are some tips:
1. Size down
Choose a smaller tall or grande drink instead of a venti to limit calorie and sugar intake from pumps.
2. Limit number of pumps
Stick to 1-2 pumps maximum for all drink sizes to keep calories under control.
3. Use sugar free and skinny versions
Opt for sugar free cinnamon dolce or skinny vanilla when available to reduce sugar and calories.
4. Request half pumps
Ask your barista for half the standard number of pumps to cut added sugars in half.
5. Blend pump flavors
Mix flavors like sugar free vanilla and skinny mocha for a balanced sweetness.
6. Boost nutrition with add-ins
Add a scoop of protein powder or a dash of matcha for extra nutrition without much added sugar.
7. Dilute with milk or water
Ask for an extra splash of milk or water to tone down sweetness and stretch out the drink.
8. Skip the Frappuccino
Frappuccinos already have a high sugar content without pumps. Opt for brewed coffee or cold brew with light pumps instead.
The Bottom Line
Starbucks flavor pumps allow you to customize your drink to your preferences. But they also add extra sugar and empty calories, especially in larger quantities. Enjoy pumps in moderation as part of an overall balanced diet and active lifestyle. Be mindful of your flavor pump choices by ordering sugar free versions, limiting quantities, and choosing smaller sizes. This allows you to satisfy your sweet tooth while keeping your calorie and sugar intake under control.
