How to Navigate Starbucks' PSL Season

by Anthony Tassoni, RDN, CSOWM, LDN

Published August 23rd, 2024

It's sunny out. The bugs are buzzing. The birds are chirping and it is HOT. That must mean one thing:  It's time for pumpkin everything?

It seems that the seasons change more quickly anymore, and companies are capitilizing on it. As we start to yearn for cooler weather in the NorthEast, Starbucks has launched it's Fall themed menu including the classic Pumpkin Spice Latte.

For those who are managing their health and weight loss efforts, these beverages can be challenging. Liquid calories like this tend to not provide us with much satisfaction and of course these drinks can be loaded with sugar. Here are the nutrition facts for the grande version of these fall favorites:

Pumpkin Spice Latte

Pumpkin Cream Cold brew

Iced Pumpkin Cream Chai

Chai Latte

Iced Apple Crisp Nondairy Cream Chai

Apple Crisp Oatmilk Macchiato

Iced Apple Crisp Oatmilk Shaken Espresso

Consider the following changes to reduce added sugars and calories:

• Switching from 2% to nonfat milk typically shaves off 10-20 calories.

• With 4 pumps of syrup standard in most grande drink options, you have some wiggle room to reduce the sugar content and still have some flavor.

  • Each pump of syrup accounts for 20 calories and 5 grams of sugar. See if you can get by with a pump or 2 less.

• Do you need the whipped cream? The sweetened whipped cream topping accounts for 60 calories for a tall and 70 for grande/venti hot drinks and 80 calories for a tall cold drink and 110 calories for grande venti cold drinks.

Keep in mind that the American Heart Association recommends limiting daily added sugar consumption to 25grams or less for women and 36grams or less for men.

Things in life are best in moderation and nutrition is no different. Indulging once in a while won't be a big deal, but be informed of your choices.