Pumpkin Spice Latte – Friend or Foe?

Pumpkin Spice Latte – Friend or Foe?

Written by: Omar Guerrero, Dietetic Intern and Masters Student at Florida State University
Precepted by: Afaf Qasem, MS, RDN, LDN, Community Wellness Dietitian at Tallahassee Memorial HealthCare

It is fall and Pumpkin Spice Latte season is among us! This popular drink has become a staple in many individuals’ lives. However, how many of us really know what is in the pumpkin spiced latte and the nutrition it brings? Although it may not be the best choice, our team has ways to enjoy this fall favorite while not sacrificing your health.

Here are the nutritional facts of a Grande (16oz) Pumpkin Spice Latte:

Calories 380
Total Fat 14 g
Saturated Fat 8 g
Cholesterol 55 mg
Total Carbohydrates 52 g
Dietary Fiber 0 g
Sugars 50 g
Protein 14 g


Pumpkin, cinnamon and nutmeg are great sources of antioxidants which prevent chronic diseases. Yet, the added sugar and saturated fat content of this beverage can hurt a healthy lifestyle. The American Heart Association (AHA) recommends that women should not consume more than 25g of added sugar, with men consuming no more than 37g a day, along with 11 to 13g of saturated fat per day (based on a 2,000 calorie diet).

One Pumpkin Spice Latte drink alone has approximately 50g of sugar and 8g of saturated fat.

Now, that doesn’t mean you can’t enjoy your favorite fall beverage. Here are a few ways to make more health friendly

  • Order with almond milk (80 less calories and 10g less sugar).
    • If you prefer to keep protein content, go with Soy milk (40 less calories and 10g less sugar).
  • Order with no whipped cream (70 less calories and 2g less sugar)
  • Order half of the pumpkin syrup pumps (60 calories less and 15 g less in sugar)
  • Order a tall instead of a Grande (80 less calories and 11g less sugar)

With all these changes you reduce the calories to 120 and the sugar content to 13g. Enjoy your Pumpkin Spice Latte knowing you made the effort to make your drink healthier!

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