Is Starbucks pumpkin spice latte sugar free?

Starbucks Pumpkin Spice Latte (PSL) has become a cult favorite among coffee drinkers when fall rolls around. With its cozy blend of pumpkin, cinnamon, nutmeg and clove flavors, it’s easy to see why so many look forward to its annual return. But is Starbucks’ famous fall drink sugar-free? Let’s take a look at the nutritional information and ingredients to find out.

Quick Facts on Starbucks Pumpkin Spice Latte

  • Contains 50g of sugar in a grande (16 oz) serving
  • Also includes 380 calories and 14g of fat in a grande
  • Uses a mix of pumpkin puree, pumpkin spice flavoring, milk, espresso, and sugar
  • Comes in hot, iced, and creamer formats
  • Available seasonally in fall and early winter

So no, unfortunately the Starbucks Pumpkin Spice Latte is not sugar-free. A grande serving contains 50g of sugar, which is about 12.5 teaspoons worth. This accounts for most of the 380 total calories.

That said, there are ways to customize your PSL to reduce the amount of sugar it contains. We’ll explore some lower sugar options later on.

Nutritional Information on Starbucks Pumpkin Spice Latte

Let’s take a more in-depth look at the complete nutritional profile of a Starbucks Pumpkin Spice Latte:

Grande (16 oz) Hot Pumpkin Spice Latte with 2% Milk Nutrition Facts

Amount Per Serving
Calories 380
Total Fat 14g
Saturated Fat 8g
Trans Fat 0g
Cholesterol 45mg
Sodium 150mg
Total Carbohydrates 50g
Dietary Fiber 0g
Sugars 50g
Protein 11g

As you can see, a grande PSL contains:

  • 380 calories
  • 50g total carbs, all of which are sugars
  • 14g of fat
  • 45mg cholesterol
  • 150mg sodium
  • 11g protein

The 50g of sugar alone accounts for nearly 200 of the total 380 calories. Sugar is by far the main culprit when it comes to the PSL’s high calorie count.

Grande (16 oz) Iced Pumpkin Spice Latte with 2% Milk Nutrition Facts

Amount Per Serving
Calories 380
Total Fat 14g
Saturated Fat 8g
Trans Fat 0g
Cholesterol 45mg
Sodium 150mg
Total Carbohydrates 50g
Dietary Fiber 0g
Sugars 50g
Protein 11g

The iced version contains the exact same nutrition facts as the hot PSL. The only difference is the temperature.

So in summary, while delicious, the Starbucks Pumpkin Spice Latte is very high in both calories and sugar. A grande serving contains 12.5 teaspoons of added sugar – well over the recommended daily limit.

Pumpkin Spice Latte Ingredients

Now let’s look at what ingredients go into making Starbucks’ famous autumnal beverage so high in sugar:

Hot Pumpkin Spice Latte

  • Brewed Espresso
  • Pumpkin Spice Flavored Sauce (sugar, condensed nonfat milk, pumpkin puree, contains less than 2% of ginger, cinnamon, nutmeg, and clove, natural and artificial flavors)
  • Steamed Milk (2% milk)
  • Whipped Cream
  • Pumpkin Spice Topping (cinnamon, sugar, salt)

The main sources of sugar are:

  • Pumpkin Spice sauce – contains sugar as the first ingredient
  • Whipped cream – contains sugar
  • Pumpkin spice topping – contains sugar as the first ingredient

So while real pumpkin puree provides some of the flavor, most of the signature sweetness comes from added sugars.

Iced Pumpkin Spice Latte

  • Milk
  • Pumpkin Spice Flavored Sauce (sugar, condensed nonfat milk, pumpkin puree, contains less than 2% of ginger, cinnamon, nutmeg, and clove, natural and artificial flavors)
  • Brewed Espresso
  • Ice
  • Whipped Cream
  • Pumpkin Spice Topping (cinnamon, sugar, salt)

Again, the main sources of added sugars are the pumpkin spice sauce, whipped cream, and topping.

So in both the hot and iced versions, most of the sugar content comes from the flavored syrups used to create that signature pumpkin spice taste.

How to Order a Lower Sugar Pumpkin Spice Latte

If you want to enjoy your Pumpkin Spice Latte with less sugar, here are some ways to customize your order:

Ask for Less Pumpkin Spice Sauce

The flavored sauce adds the most extra sugar. Ask for half or a quarter of the usual amount to significantly cut down on sugar without losing the pumpkin spice taste.

Use Sugar-Free Syrup Instead

Opt for a sugar-free flavored syrup like the sugar-free vanilla or cinnamon dolce syrups. You’ll still get sweetness without the added sugar.

Ask for Light Whipped Cream

Whipped cream piles on extra sugar. Light whipped cream reduces the amount. Or skip it altogether.

Choose Sugar-Free Milk Options

Go for unsweetened dairy alternatives like almond milk or coconut milk to avoid the naturally occurring sugars in dairy. Or use nonfat milk which contains less naturally occurring sugar than 2% or whole milk.

Skip the Pumpkin Spice Topping

The topping adds extra sugar you don’t really need, so you can ask them to leave it off.

Order a Smaller Size

Go for a tall rather than a grande or venti to cut down on overall sugar and calories.

Follow those tips, and you can enjoy your PSL with the sugar content reduced by half, or even more.

Other Low Sugar Starbucks Fall Drink Options

If you want to skip the PSL altogether, Starbucks offers several other lower sugar fall-flavored drinks:

Chestnut Praline Latte

This holiday drink features flavors like chestnut and vanilla without as much added sugar as the PSL.

Skinny Vanilla Latte

Made with sugar-free vanilla and nonfat milk, this can be a low sugar option.

Cinnamon Dolce Latte

Uses sugar-free cinnamon dolce syrup for a lower sugar spiced latte.

Crème Brûlée Latte

Has a third the sugar of the PSL thanks to sugar-free caramel brûlée syrup.

Teavana Pumpkin Spice Chai Tea Latte

Chai concentrate gives you pumpkin spice flavor with less sugar than the espresso PSL version.

So if the PSL is just too sugar-loaded for you, any of those drinks make a flavorful lower sugar alternative.

DIY Lower Sugar Pumpkin Spice Latte

Making your own pumpkin spice latte at home gives you full control over the sugar content:

Ingredients

  • 2 shots espresso or strongly brewed coffee
  • 1/4 cup nonfat or almond milk
  • 1 tbsp pumpkin puree
  • 1 tsp pumpkin pie spice
  • 1 tsp vanilla extract
  • Pinch of nutmeg
  • Optional: sugar-free sweetener like stevia to taste

Instructions

  1. Brew the coffee or espresso
  2. Whisk together the milk, pumpkin puree, pumpkin pie spice, vanilla and nutmeg in a small saucepan until smooth. Gently warm over medium heat until steaming but not boiling.
  3. Sweeten with stevia if desired.
  4. Pour coffee or espresso into your mug and top with the pumpkin spice milk mixture.
  5. For an iced latte, let the mixture cool before pouring over ice.
  6. Top with light whipped cream if you want a dollop of sweetness. Enjoy!

Making your PSL from scratch allows you to leave out any unnecessary sugars. You can control sweetness based on the sugar-free sweetener you use.

Health Impact of Too Much Sugar

So we’ve established the Starbucks Pumpkin Spice Latte contains a lot of added sugar. But is that sugar load so bad for your health?

Unfortunately, yes – consuming too much added sugar can negatively impact your health over time. Here’s how:

Weight Gain

The 50g of sugar in a PSL adds up to around 200 empty calories. Consuming excess calories from sugar can easily lead to packing on unwanted pounds. Over time, this contributes to obesity risk.

Blood Sugar Issues

Large amounts of added sugars can spike your blood sugar levels and cause them to crash later. This promotes insulin resistance over time, potentially leading to type 2 diabetes.

Inflammation

Excess sugar intake is linked to higher inflammatory markers in the body. Chronic inflammation is tied to various diseases.

Heart Disease

High sugar loads are associated with increased heart disease risk by negatively impacting cholesterol, blood pressure, and blood triglycerides.

Fatty Liver

Excess fructose from added sugars promotes liver fat buildup, which can progress to chronic liver disease.

Cancer

Some research shows high sugar intake may raise risk for certain cancers like breast and colon cancer.

Cutting back on added sugars provides health benefits for most people. Enjoying an occasional PSL as a treat won’t harm your health. But daily sugar-laden drinks can negatively impact your wellbeing over time.

Conclusion

Starbucks’ Pumpkin Spice Latte is iconic, but it’s far from a sugar-free beverage. With 50g of sugar in a grande serving, the PSL packs in over 12 teaspoons of added sugar. All those extra sugars contribute to its high 380 calorie count for a 16 oz drink.

But you can customize your order to make it lower sugar. Options include asking for less syrup, low sugar milk, skipping whipped cream, and choosing a smaller size. Or opt for other lower sugar fall-flavored lattes Starbucks offers.

An occasional PSL won’t ruin your diet. But regularly drinking sugar-loaded coffee drinks can increase your risk for obesity, diabetes, and other chronic illness. Making your own lower sugar version at home gives you control over the sugar content.

So can you enjoy pumpkin spice latte sugar-free? Not from Starbucks specifically. But with some simple tweaks and substitutions, you can create a lower sugar PSL to prevent overdoing it on the added sweetness. Savor the cozy flavor of fall without sabotaging your health goals.

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