Diets in Review - Find the Right Diet for You

How Starbucks Pumpkin Spice Latte Fits in Your Diet

starbucks pumpkin spice latteFall is a special time. Lots of great things occur. My kids go back to school. Football season starts again. I can finally stop wearing shorts and can (hopefully!) get back into my favorite jeans. But, even more important to an entire legion of my friends is the return of the Starbucks Pumpkin Spice Latte. I have friends who wait all year long to be able to order this drink. It’s immensely popular and stores have a tough time keeping the syrup on the shelves. Have you ever wondered if this drink was worth it? Let’s take a look.

From the Starbucks website, the 16 ounce Grande size, made with 2% milk, contains 380 calories, 13 grams of fat, 51 grams of carbohydrates and 49 grams of sugar. That’s a hefty dose for one beverage – even if it does just come once a year. How can you enjoy this drink without ruining your daily calorie count? Order a Tall or even a Short size – an option that’s not listed on the menu board but is available. Have your drink made with non-fat milk and one less pump of the flavored syrup. Skip the whipped cream and you’ve dropped the drink into a more tolerable caloric range.

Order a Tall Pumpkin Spice Latte with all of these changes it’s a 170-calorie treat. Order the Short with these changes, and it’s only 100 calories. If you count calories, you can easily work this in to your budget once a week, especially if you have a dedicated workout regimen.

If you really must have the original drink in all its caloric goodness, what are some ways you can work it off? After all, what’s life without a treat now and again, right? Those 380 calories translate to walking a four mph pace for two hours, running a seven mph pace for 20 minutes, bikram yoga for 45 minutes, or bicycling 45 minutes. Is is worth it to you? Only you can decide – but know what you are getting before you step up to the counter.

Another alternative – you could make one yourself at home. While this Biggest Loser Frosty Pumpkin Smoothie isn’t warm, it does only have 132 calories.

Are you a Pumpkin Spice Latte devotee? How do you make it fit in your diet?

September 8th, 2009

> Leave Feedback

User Feedback

(Page 1 of 1, 7 total comments)

Man Bicep

Or maybe you shouldn't make all those ridiculous changes and just save a truly delicious full fat, whipped cream topped pumpkin spiced latte for a cheat meal.

posted Oct 18th, 2011 2:28 pm


Although the language was abbreviated, George, it was uncalled for and definitely not on their menu.

posted Oct 15th, 2011 4:43 pm


Just order a coffee with a "steamed non-fat topper" and 2 pumps of Pumpkin Syrum - comes in much closer to 100 calories (for a venti!)

posted Oct 11th, 2011 3:06 pm


I am shamed 2 admit I order one as often as possible! Iced,hot,dunkin donuts makes a mean one too.

posted Oct 9th, 2011 10:32 pm


I think George has some issues....but what a lucky guy that THIS was the dumbest thing he's read online! If only...

Anyway, a lot of people probably don't think there is a better, less guilty way of enjoying one of these drinks. Or they don't realize how many calories they are sucking down, so I appreciate anyone who helps spread the word.

posted Sep 28th, 2010 6:05 pm


Your suggestion on how to order the pumpkin spice latte is the dumbest thing I've ever read on the Internet. Here's a suggestion, Why don't you order a Grande sized cup of shut the F up?!

posted Aug 31st, 2010 3:09 pm


I do the same thing with my white mocha, 2 pump 4 shot, no whip, skim. Helps me feel less guilty. And I walk as soon as I start drinking and don't stop till midnight LOL

posted Sep 9th, 2009 7:19 am


Leave Feedback

Skip the moderation queue by becoming a MyDIR member.

Already a member?

Need to sign up?
It’s free and only it takes a minute.
There are two ways to join:

Or, proceed without an account