Even though Fall hasn’t officially arrived, Starbucks has kicked off the season with its eagerly awaited menu, including the iconic Pumpkin Spice Latte.
Coffee lovers across the country are already lining up to sip on their favorite seasonal beverages and indulge in the flavors of autumn.
This year, Starbucks is keeping fan favorites like the Pumpkin Cream Cold Brew, Pecan Crunch Oatmilk Latte, and Pumpkin Cream Chai on the menu, ensuring pumpkin enthusiasts have plenty of options.
Sugar and Calories Add Up Quickly
While these drinks are undeniably delicious, dietitians are raising red flags about their sugar and calorie content.
Many of these seasonal favorites pack far more than most people realize.
For instance, a grande Pumpkin Cream Cold Foam contains 250 calories and 31 grams of sugar, while even the smallest Pumpkin Spice Latte clocks in at 270 calories with 34 grams of sugar.
Some fans have been shocked by the numbers and have been sharing their reactions on social media.
One X user wrote, “Why is a GRANDE Pumpkin Chai at Starbucks 500 calories… insanity,” while another confessed, “Bruh I was going to Starbucks daily getting a Pumpkin Spice Latte and a pumpkin loaf and never realized I was consuming most of my calories in the morning!”
Expert Warnings About Health Effects
Personal trainers and dietitians have also chimed in, pointing out that a Pumpkin Spice Latte has roughly the same calories as 4.5 pumpkins.
Virginia-based dietitian Kaytee Hadley of Holistic Health & Wellness told the Daily Mail, “While the flavors are festive, the drinks are absolutely loaded with sugar.
A grande Pumpkin Spice Latte has about 50 grams of sugar, which is roughly double what most people should have in an entire day.”
Hadley explained that because these drinks lack sufficient fiber and protein, they can trigger blood sugar spikes and potentially impact triglycerides and heart health.
The worst offender? The iced Pumpkin Cream Chai, which contains a staggering 66 grams of sugar in a grande size.
Tips for Enjoying Pumpkin Flavors Without Overloading on Sugar
For those who can’t resist the pumpkin craze, Hadley shared some strategies to make your Fall favorites a bit healthier.
“You can ask for fewer pumps of syrup, opt for unsweetened almond milk, and skip the whipped cream,” she said.
Another option is to make your own version at home.
By choosing unsweetened milk and plant-based creamers without added sugar, you can reduce the sugar content dramatically—from 50 grams to under 10—while still enjoying the seasonal flavors.
With a few small adjustments, Starbucks fans can sip their pumpkin drinks without the guilt and still savor all the cozy flavors Fall has to offer.
