3 Tips to Order a Healthier Pumpkin Spice Latte at Starbucks this Fall Season

Disclaimer: I also blog about mental health/eating disorders and it should be noted that if you follow me for that content this post does contain talk of calories and could be triggering to some.

Fall is here, the leaves are changing, the rain and chilly weather has come swooping in and pictures of Pumpkin Spice Lattes can be seen filling Starbucks windows.

If you’re a basic white girl like me, or sugary coffees are your guilty pleasure (no shame mean…cough cough my husband who only drinks Frappuccinos😅) you’re probably yearning to pick up a Pumpkin Spice Latte from Starbucks.


If you’re also trying to stick to a diet and eat healthy like me, you’ve probably already googled the nutrition facts of a PSL and let me tell you. It’s not good.

To break it down,

A grande PSL contains 380 calories 120 of which come from fat, 55mg of cholesterol, 240mg of sodium and the worst part-50g of Sugar.

That’s double what the American Heart Association recommends in grams of sugar a day for women (they recommend 25 grams).

So now that we know PSL’s are not the epitome of healthy eating, and that certainly doesn’t mean you shouldn’t indulge in treats you love every once in a while…but if you’re like me and trying to eat healthy over the holidays, then I’ve got you.

Here are my best tips for enjoying that taste of Fall but sticking to your committed to healthy eating.

1. Order it with Almond Milk

Ordering your PSL with almond milk brings it down to 300 Calories for a grande and 40g of sugar. This still allows you to get all the Pumpkiny flavor too. Note that if you’re trying to avoid dairy, the Pumpkin Spice syrup itself does contain condensed milk.

2. Hold the Whip

By just removing the whip cream, you take the grande size down from 380 calories to 310. By removing the whip and using almond milk, you’re only at 230 calories and 38g of sugar.

3. Order a Sugar Free Vanilla Latte w/One Pump Pumpkin Spice

If you still want your coffee sweet, order a latte with sugar free vanilla syrup and one pump of Pumpkin Spice. The sugar free vanilla has zero calories and the Pumpkin Spice has around 30 calories and 5 grams of sugar per pump.

What’s my go to? For this fall season I have been ordering a Grande Sugar free vanilla latte made with almond milk and one pump of Pumpkin Spice sauce. It satisfies my sugary coffee addiction w/o sacrificing my health.

I should note, the sugar free syrup is packed with artificial sweeteners which although low in calories and sugar are controversial on their effects on the body.

So there you have it, my top 3 tips to order a healthier Pumpkin Spice Latte. Go out there and get your coffee girl!