Every August, Starbucks opens its doors for the eagerly awaited Pumpkin Spice Latte. The popular fall beverage has become a cult favorite, with people all over the country flocking to get their hands on one. But is this drink really as innocent as it seems? How many calories are in a Pumpkin Spice Latte?
A typical 16-oz grande Pumpkin Spice Latte contains around 390 calories. It includes 14 grams of fat, 50 grams of sugar, 14 grams of protein, and 150 milligrams of caffeine. Most of the calories come from the sweetened pumpkin syrup, milk, and whipped cream topping.
Pumpkin is quintessential to fall, and many of us crave the sweet and spicy flavor as soon as the leaves start to change color. But satisfying the craving with a loaded Pumpkin Spice Latte may not be the best idea if you’re trying to watch your waistline. Let’s have a look at where these calories come from and whether you can escape the calorie fest without giving up your favorite drink.
How Many Calories Are in a Pumpkin Spice Latte?

A standard Pumpkin Spice Latte from Starbucks contains 390 calories with 50 grams of sugar in the grande size. A venti, meanwhile, has 470 calories and a whopping 63 grams of sugar. And if you think the tall size will be safe, think again — it still has 300 calories and 38 grams of sugar. Even if you order a short — the smallest option — you’ll still be looking at 210 calories and 25 grams of sugar.
To put this all into perspective, a can of Coke has 140 calories, McDonald’s McDouble cheeseburger has 400 calories, and a big piece of chocolate cake has less than 500 calories. So, for a drink, the Pumpkin Spice Latte really packs in a lot more calories than you might like to have.
Where Do the Calories in a Pumpkin Spice Latte Come From?
Starbucks’ Pumpkin Spice Latte contains espresso and steamed milk flavored with Starbucks’ special pumpkin sauce, which packs spices like cinnamon, nutmeg, and cloves. It’s finished with whipped cream and a sprinkle of pumpkin pie topping. You can also add vanilla bean powder, sprinkles, and caramel syrup on top.
All of these ingredients contribute to the calorie count, so let’s break down each component.
- Espresso: Plain espresso shots are 0 calories, so this is probably the least of your worries.
- Milk: A grande latte at Starbucks is 16 oz; out of that, 8 oz is just steamed milk. If you choose a heavy milk like whole milk for your latte, that’s around 140 calories right there. Skim milk is a little better at around 80 calories.
- Pumpkin Sauce: Each pump of pumpkin sauce has 30 calories. A grande latte usually has 2 pumps, but you can always ask for less or more.
- Whipped Cream: This is probably the biggest calorie culprit. One serving of whipped cream can add 80-100 calories to your drink.
- Pumpkin Pie Topping: The final touch is a sprinkle of pumpkin pie topping. Each gram has about 3-4 calories, so it’s not too bad.
What’s the Healthiest Way to Enjoy a PSL?

As you can see, most of the calories in a pumpkin spice latte come from the milk, sauce, and whipped cream. So one way of lightening up your latte is to ask for fewer pumps of pumpkin sauce and no whipped cream.
You can also choose lower-calorie milk, like almond milk. And if you want to save even more calories, you can ditch the pumpkin topping altogether. However, even with all these changes, you’ll still consume at least 200 calories in a grande PSL.
But if you really want to enjoy a guilt-free pumpkin spice latte, you can always make your own at home. This way, you’ll know exactly what’s going into your drink and can control the amount of sugar and calories. Plus, you won’t have to wait in line, and it’ll be a lot cheaper too!
There are plenty of recipes online, but for a quick and easy version, you’ll need: pumpkin puree (on Amazon), skim milk, strong brewed coffee, sugar/stevia drops (on Amazon), and pumpkin pie spice mix (also on Amazon).
Combine the milk, pumpkin puree, stevia drops, and pumpkin pie spice mix in a saucepan over medium heat. Once it comes to a simmer, remove it from the heat and whisk in the coffee. Pour into your favorite mug and enjoy.
So there you have it: everything you need to know about the pumpkin spice latte. Now you can make an informed decision next time you’re standing in line at Starbucks. Will you go for the full-fat version or lighten it up? The choice is yours!