How Much Sugar Is in Your Pumpkin Spice Latte?

As autumn rolls in, so does the return of a fan-favorite drink: the pumpkin spice latte (PSL). For many, the rich blend of cinnamon, nutmeg and all things cozy is a must-have treat to celebrate the season. But behind that comforting flavor, how much sugar is hiding in your cup?

The pumpkin spice latte (PSL) nutritional breakdown

A typical 16-ounce pumpkin spice latte contains around 50 grams of sugar—roughly equivalent to 12 teaspoons. For context, this amount is double the recommended daily limit of added sugars for most people. While this might not be shocking to some, it’s important to recognize how quickly sugar can add up, especially when indulging in seasonal beverages.

Besides sugar, let’s consider the drink’s overall nutritional content. A 16-ounce PSL made with two-percent milk and whipped cream clocks in at around 380 calories and contains about 14 grams of fat, which can contribute significantly to your daily calorie and fat intake. Staying mindful of your choices—especially throughout the holiday season—can help you enjoy this festive favorite without overdoing it.

“Consistently high sugar intake can contribute to health issues like energy crashes and an increased risk of conditions like type 2 diabetes,” said Rachel Altobell, RDN, clinical and outpatient dietitian at Inspira Health. “While the occasional indulgence is perfectly fine, being mindful of your sugar consumption is important for maintaining your overall health and well-being.” 

A healthier pumpkin spice experience

Indulging in a PSL or other sweet and cozy drink doesn’t have to derail your nutrition goals. Here are a few tips to enjoy the drink more mindfully:

• Choose a smaller size: “Opting for a 12-ounce drink instead of a 16-ounce one can help cut sugar without sacrificing flavor,” said Altobell. “The smaller size contains fewer pumps of syrup, meaning less added sugar.”
• Request fewer pumps of syrup: Most PSLs come with four pumps of syrup by default. Ask for fewer pumps—one or two can provide enough flavor without the sugar overload.
• Consider alternative milk options: Dairy milk contains natural sugars, but many non-dairy alternatives, like almond milk, have lower sugar content. When ordering, request unsweetened varieties to avoid hidden sweeteners.
• Skip the whipped cream: Whipped cream may add a festive touch, but it also adds extra sugar and calories. Consider enjoying your latte without it, or ask for a small dollop.

If you love the taste of pumpkin spice but want a healthier option, try making your own version at home. Use unsweetened almond milk, a dash of cinnamon, nutmeg and cloves and sweeten your beverage with maple syrup or stevia. If you’re looking to make your drink more nutritionally dense, try adding some protein to it. By making your own PSL, you can control the amount of sugar and ingredients used, making it easier to enjoy your fall favorite in a more balanced way.

Mindful eating and drinking

“Taking the time to savor your pumpkin spice latte rather than rushing through it can enhance the experience and help you feel satisfied with a smaller portion,” said Altobell. “Practicing mindfulness while eating or drinking allows us to enjoy our favorite treats without feeling like we need to overconsume.”

At Inspira, we understand the importance of making informed choices about your health. Our nutrition team is here to help you find balance and create a strategy that works for your lifestyle.

Are you interested in improving your overall health and wellness? Learn more about nutrition counseling at Inspira.