Pumpkin spice latte is a popular fall drink made with espresso, milk, pumpkin pie spice, and often pumpkin puree or flavoring. It’s beloved for its cozy flavors of cinnamon, nutmeg, and cloves. However, a grande (16 oz) pumpkin spice latte from Starbucks contains 380 calories, which is quite high for a single beverage. This article will explore the reasons why pumpkin spice lattes contain so many calories.
Ingredients
The high calorie count in pumpkin spice lattes comes primarily from three ingredients:
Sugary Flavored Syrup
Pumpkin spice lattes contain a sugary syrup that provides the signature pumpkin pie flavor. At Starbucks, this syrup is made from sugar, condensed nonfat milk, pumpkin puree, contains 2% or less of pumpkin spice blend (cinnamon, ginger, nutmeg, cloves), salt, carrageenan. A grande pumpkin spice latte contains 50 grams of sugar just from the syrup alone. Since there are 4 calories per gram of sugar, the syrup contributes 200 calories to the total calorie count.
Whole Milk
Most pumpkin spice lattes are made with whole milk by default. Whole milk contains 150 calories per 8 fluid ounces, compared to just 80-90 calories for the same amount of nonfat milk. So choosing whole milk adds a significant number of calories. In a 16 oz grande pumpkin spice latte from Starbucks, the whole milk contributes about 150 calories.
Whipped Cream
Whipped cream is another common addition to pumpkin spice lattes that packs on the calories. The whipped cream topping alone contributes 50 calories to a grande drink at Starbucks. Other coffee chains use similar calorie-laden whipped cream recipes.
Portion Size
In addition to the high-calorie ingredients, another reason pumpkin spice lattes have so many calories is due to their large portion size. A grande at 16 ounces is considered a single serving. This is larger than the 12 oz “small” size of brewed coffee. Consuming such a large portion of an indulgent drink can quickly add up in calories. The calorie counts for pumpkin spice lattes are as follows:
| Size | Calories |
|---|---|
| Tall (12 oz) | 260 |
| Grande (16 oz) | 380 |
| Venti (20 oz) | 480 |
As you can see, the calorie difference just between a Tall and Grande is 120 calories, simply due to the larger portion size.
Low-Calorie Adaptations
If you want to enjoy a pumpkin spice latte without all the calories, there are a few easy tweaks you can make:
Request Nonfat Milk
Choosing nonfat milk over whole milk reduces the calories by about 60-90 calories depending on the portion size.
Ask for Less Pumps of Syrup
You can ask for fewer pumps of the sugary pumpkin syrup, such as 3 pumps instead of the standard 4-6 pumps for a Grande. Each pump of syrup equals about 20 calories.
Skip the Whipped Cream
Leave off the whipped cream to save 50 calories.
Choose a Smaller Size
Ordering a Tall size instead of a Grande will save you about 120 calories.
Make it at Home
Making your pumpkin spice latte at home allows you to control the ingredients and portions. Choose lower calorie milk, limit the amount of syrup, and leave off whipped cream.
Nutritional Value
While pumpkin spice lattes are high in calories, they do provide some nutritional value:
Protein
The milk provides a good amount of protein. A Grande pumpkin spice latte from Starbucks contains 12g of protein (15% of the daily value).
Vitamin A
The pumpkin puree provides vitamin A in the form of beta carotene. A Grande contains 10% of the daily value of vitamin A.
Calcium
The milk provides 30% of the daily value for calcium. Calcium is important for bone health.
Antioxidants
Pumpkin is rich in antioxidants like beta carotene which may help fight inflammation and protect cells from damage.
Fiber
A pumpkin spice latte made with real pumpkin puree contains some fiber, whereas flavor-only syrup would not. Fiber helps keep you full and benefits digestive health.
So while pumpkin spice lattes should still be an occasional treat due to their high sugar and calorie content, they do provide important nutrients from ingredients like milk and real pumpkin.
Alternatives
Here are some lower calorie drink options to consider instead of a high-calorie pumpkin spice latte:
Pumpkin Spice Black Coffee
Make your own pumpkin spice flavor using cinnamon, nutmeg, ginger, and cloves to mix into black coffee. Add just a splash of milk if desired.
Pumpkin Spice Latte with Nonfat Milk and Light Syrup
Order it with nonfat milk, less pumpkin syrup, and no whipped cream.
Skinny Pumpkin Spice Latte
Many coffee shops offer lower calorie “skinny” options made with sugar-free syrup and nonfat milk. For example, a Skinny PSL from Starbucks has just 100 calories in a Grande.
Pumpkin Chai Tea Latte
Chai tea mixed with heated nonfat milk and pumpkin puree makes a delicious lower calorie option. Add your own spices.
Hot Pumpkin Cider
Combine apple cider, pumpkin puree, cinnamon, ginger, and nutmeg and heat up for a cozy low-cal sipper.
Pumpkin Protein Smoothie
Blend pumpkin puree with milk or nondairy milk, ice, and vanilla protein powder for a filling and nutritious breakfast or snack.
Healthier Preparations
When you’re craving that pumpkin spice flavor, try these easy tips for a lower calorie latte:
Choose Nonfat or Low-fat Milk
The type of milk you choose makes a big difference in calories. Nonfat is best, but 2% milk or unsweetened soy milk also work.
Limit Added Sugar
Skip the sugary syrups and flavor with spices, pureed real pumpkin, and just a teaspoon of honey if needed.
Include Fiber
Add rolled oats or chia seeds to boost the fiber, keep you full, and curb cravings.
Up the Protein
Add collagen peptides or plant-based protein powder to help build muscle and burn fat.
Boost Nutrition with Antioxidants
Incorporate cacao nibs, cinnamon, turmeric, ginger, cloves, and nutmeg for antioxidants.
Watch Portions
Be mindful of portion sizes. A 12 oz coffee mug is plenty for most.
Substitute Coffee
Replace some of the coffee with decaf or herbal tea to reduce caffeine and calories.
Conclusion
Pumpkin spice lattes have earned a reputation for being a high-calorie indulgence with their sugary syrups, whole milk, and whipped cream topping. However, there are many ways to create a healthier pumpkin spice latte at home or customize your order when getting it from a coffee shop. Choosing nonfat milk, minimizing syrups and toppings, and opting for a smaller size can all help reduce the calorie count substantially. Focusing on the flavor from real pumpkin, spices, and moderate amounts of milk allows you to satisfy that pumpkin craving guilt-free! Moderation and customization are key to enjoying this fall favorite without sabotaging your health goals.
