A Detailed Look at the Calorie Count in Starbucks' Tall Pumpkin Spice Latte

A Closer Look at the Calories in Starbucks' Tall Pumpkin Spice Latte

The pumpkin spice latte from Starbucks has become an iconic fall drink. This sweet and spicy coffee drink has a cult following, with many fans eagerly awaiting its return to menus every August. But like many indulgent coffee drinks, the PSL has a high calorie count. So is it possible to enjoy this seasonal beverage while still watching your calorie intake?

In this article, we'll break down the nutrition information for Starbucks' tall pumpkin spice latte. We'll look at how many calories are in a tall PSL, and how that compares to other menu items. We'll also provide tips for lowering the calorie count of your latte.

Nutrition Facts for a Tall Pumpkin Spice Latte

First, let's look at the nutrition information for a grande pumpkin spice latte from Starbucks:

• Calories: 380
• Total Fat: 14g
• Saturated Fat: 9g
• Trans Fat: 0g
• Cholesterol: 55mg
• Sodium: 150mg
• Total Carbohydrates: 50g
• Dietary Fiber: 0g
• Sugars: 50g
• Protein: 14g

As you can see, a tall PSL packs in quite a few calories and carbohydrates. The 380 calories come largely from the high sugar content - a tall PSL contains a whopping 50 grams of sugar!

How Many Calories in Each Size of PSL?

Starbucks offers PSLs in four different sizes: tall, grande, venti and trenta. The calorie count increases with each size up:

• Tall (12 oz): 380 calories
• Grande (16 oz): 490 calories
• Venti (20 oz): 600 calories
• Trenta (30 oz): 920 calories

As you can see, the trenta PSL contains over 900 calories! That's nearly half of the recommended daily calorie intake for most women. The smaller tall size is the lowest calorie option if you want to indulge in a PSL without going overboard on calories.

How Does the PSL Compare to Other Starbucks Drinks?

A tall PSL contains more calories than most of Starbucks' brewed coffees and teas:

• Tall coffee: 5 calories
• Tall americano: 0 calories
• Tall caffe latte: 150 calories
• Tall cappuccino: 90 calories
• Tall tea: 0 calories

It's significantly higher in calories compared to black coffee, americanos, and unsweetened teas. But the PSL has fewer calories than most of Starbucks' other specialty drinks like frappuccinos and macchiatos:

• Tall java chip frappuccino: 290 calories
• Tall caramel macchiato: 250 calories
• Tall white chocolate mocha: 420 calories

So while the PSL is on the higher end for calorie counts, it's not the worst option at Starbucks. Drinks like the white chocolate mocha actually contain more calories.

Ways to Lighten Up Your PSL

If you want to indulge in a PSL but avoid overdoing it on calories, there are a few easy hacks:

1. Size Down

Sticking to the tall size, which is 12 ounces, can trim a significant number of calories.

2. Ask for Less Pumps of Syrup

The flavored syrups add sweetness and calories. Asking for fewer pumps can reduce the calorie count. A tall PSL usually comes with 4 pumps, so you can ask for 2-3 pumps instead.

3. Request Half the Usual Amount of Pumpkin Sauce

Cutting the pumpkin sauce in half reduces calories without compromising on that signature pumpkin spice flavor.

4. Ask for Nonfat or Lowfat Milk

Using nonfat or lowfat milk instead of 2% or whole milk can trim calories and fat.

5. Add a Splash of Sugar-Free Vanilla Syrup

This can help enhance flavor without adding extra sugar.

6. Skip the Whipped Cream

Whipped cream piles on an extra 50 calories. Leave it off to save calories and fat.

7. Choose Sugar-Free Cinnamon Dolce Syrup

Opting for sugar-free syrup over the regular version can further reduce calories and sugar.

8. Order an Iced PSL "Skinny"

This version is made with nonfat milk and sugar-free syrups for a lower calorie option.

Hacks for Vegan and Non-Dairy PSLs

Here are some tips for making dairy-free and vegan PSLs lower in calories:

1. Use Non-Dairy Milk

Opt for unsweetened almond milk, coconut milk, oat milk, or soy milk to avoid the calories in dairy milk.

2. Hold the Whipped Cream

Whipped cream is not vegan. Skipping it removes those extra calories.

3. Ask for a Vegan Sweetener

Order your PSL with a vegan sugar substitute like stevia instead of simple syrup.

4. Add Vegan Protein Powder

A scoop of pea protein powder can boost nutrition without affecting flavor.

5. Easy on the Pumpkin Sauce

The pumpkin sauce adds calories so you can ask for half the usual amount.

Healthy Homemade PSL Alternatives

If you want total control over the ingredients, making a PSL at home can be healthier. Here are some lower calorie DIY options:

Skinny Pumpkin Spice Latte

Brew coffee and mix with warmed unsweetened vanilla almond milk. Add pumpkin pie spice, stevia or monk fruit sweetener, and a dash of pumpkin puree.

Protein-Packed PSL

Make your coffee and mix in a scoop of vanilla protein powder along with unsweetened nut milk. Add pumpkin pie spice and sweeten with maple syrup.

Healthy Mocha PSL

Brew espresso and mix with heated lowfat milk. Add cocoa powder, pumpkin pie spice, and stevia. Top with a dash of cinnamon.

Should You Enjoy PSLs in Moderation or Avoid Them?

Because PSLs are high in calories, sugar, and fat, daily indulgence is not recommended. But an occasional PSL can be worked into a balanced diet using portion control and modifications.

Some dietitians argue against banning any specific foods. Depriving yourself of treats you truly enjoy can backfire, leading to overindulging later on. Finding a balance is key.

If PSLs are your favorite seasonal treat, go ahead and enjoy them in moderation. But order the smallest size possible and modify the drink to lighten it up when you can. Savor every sip of this iconic fall drink!

The Bottom Line

Starbucks' pumpkin spice latte has skyrocketed in popularity every fall for the past decade and a half. But the classic PSL clocks in at 380 calories for a tall size. While that's lower than some ultra-sweet coffee drinks, it's still a high calorie count to swallow.

By ordering a tall rather than a larger size, asking for fewer pumps of syrup and pumpkin sauce, choosing nonfat milk, and skipping the whipped cream, you can shave calories off your PSL. Homemade versions can provide even more control over ingredients.

An occasional PSL won't sabotage your diet. But calories can accumulate quickly if PSLs become a daily habit. Be mindful of portion sizes and sensible customizations to keep this festive drink from expanding your waistline.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.