How to Get a Pumpkin Spice Latte That Isn’t Loaded with Sugar

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With the weather getting chillier each day, many of us are reminded of the familiar sights, sounds, and tastes of fall—including Starbucks’ pumpkin spice latte that returns to the menu each year in late August. 

Though the drink is something of a seasonal sensation, it’s also no secret that it comes jam-packed with sugar and fat that can be detrimental to heart health. According to Starbucks’ website, a Grande size of the pumpkin spice latte, made traditionally with 2 percent milk and whipped cream, amounts to roughly 380 calories and 50 grams of sugar.

Luckily, there are a number of ways you can tweak your Starbucks order, make your own version at home, or order a healthier alternative from a local Philly coffee bar when you find yourself in the mood to sip on this fall favorite. 

Size Down

Of course, ordering a smaller size allows you to enjoy the pumpkin-packed flavor of the latte without as many calories. And if you’re looking to exercise portion control when it comes to your sugar intake, you can order black coffee, or use a natural sweetener like Stevia.  

Limit the Sugar Pumps

At Starbucks, the pumpkin spice latte is usually served with 3 pumps of the brand’s signature Pumpkin Spice Syrup, which gives the drink roughly 40 grams of sugar. Ask your barista to opt for 2, or even 1 pump instead to keep up healthy eating habits while maintaining delicious flavor.  

Alternatively, instead of relying on sugar-filled syrup for flavor impact, try spices like cinnamon to add flavor. Health experts note that a dash of cinnamon could help regulate blood sugar levels, offering an added cardiac health benefit to your morning coffee this fall. 

Consider Swapping the Milk

Though the drink is traditionally made with whole or 2% milk, swapping these choices out for skim or a non-dairy alternative, such as almond or coconut, will reduce calories as well. You can also add flavoring to your black coffee or Americano orders to avoid using milk.  For maintaining the maximum level of creaminess, experts say that oat milk will do the trick! And if you’re looking to skip whipped cream as well, you can add half-and-half or coconut oil.