Starbucks Pumpkin Spice Latte calories measure the food energy in a seasonal espresso drink built from espresso, steamed milk, pumpkin spice sauce, whipped cream, and pumpkin pie spice topping. A Grande Pumpkin Spice Latte (PSL) with 2% milk and whipped cream carries 390 calories and 50 g of sugar, and every part of that number traces back to one variable: how many pumps of pumpkin spice sauce, which milk, and whether the whipped cream stays on top.
Knowing the PSL calorie count gives you 4 practical benefits: accurate calorie tracking, faster menu decisions at the counter, sugar control across a full day, and a fair comparison between Starbucks, Coffee Bean & Tea Leaf, and Peet’s Coffee. The main uses are daily fitness tracking, Weight Watchers point math, keto and dairy-free planning, and building a lower-sugar custom order that still tastes like fall.
This guide breaks down PSL calories by size (Short, Tall, Grande, Venti), lists PSL macros, names the Starbucks PSL ingredients, compares hot and iced PSL calorie differences, and gives a DIY Pumpkin Spice Latte from Vibrant at roughly one-quarter of the sugar.
Starbucks
Starbucks sells the Pumpkin Spice Latte in 4 hot sizes, and the calorie count rises with each size because the number of pumpkin spice sauce pumps and the volume of steamed milk both increase.
| Size | Volume | Pumps of sauce | Espresso shots | Calories (2% milk + whip) | Sugar |
|---|---|---|---|---|---|
| Short | 8 oz (237 ml) | 2 | 1 | 200 | 25 g |
| Tall | 12 oz (355 ml) | 3 | 1 | 300 | 39 g |
| Grande | 16 oz (473 ml) | 4 | 2 | 390 | 50 g |
| Venti | 20 oz (591 ml) | 5 | 2 | 470 | 62 g |
The Grande PSL nutritional facts sit in the middle of that range and account for most orders. Caffeine tracks the espresso, not the sauce: 75 mg in a Short or Tall, 150 mg in a Grande or Venti.
Starbucks in the UK builds the drink with a slightly different recipe and less sauce, so a Grande Pumpkin Spice Latte with semi-skimmed milk and whipped cream lands near 300 kcal rather than 390. Check the in-store nutrition panel, because Starbucks adjusts the sauce and cream formulas by market and by year.
Coffee Bean & Tea Leaf
Coffee Bean & Tea Leaf sells its Pumpkin Latte at roughly 420 to 480 calories in a 16 oz (473 ml) regular size with whole milk and whipped cream, which places it above the Starbucks Grande PSL. The chain builds the drink with a sweetened pumpkin powder base, so the sugar content lands near 55 to 65 g. Ordering it with nonfat milk and no whipped cream drops the drink to roughly 320 calories.
Peet’s Coffee
Peet’s Coffee prices its Pumpkin Latte near 350 calories in a 16 oz (473 ml) medium with 2% milk and whipped cream, with about 43 g of sugar. Peet’s uses fewer sauce pumps per ounce than Starbucks, which explains the lower calorie count at the same volume. A medium Peet’s Pumpkin Latte with almond milk and no whip falls to roughly 230 calories.
How many calories are in a Starbucks Pumpkin Spice Latte
A Starbucks Pumpkin Spice Latte holds 200 to 470 calories, depending on size, milk, and whipped cream. A Grande PSL with 2% milk and whipped cream contains 390 calories.
Milk choice and the whip move the number more than anything else. Whipped cream adds about 80 calories to a Grande. These are the main Grande PSL calorie variations:
| Grande PSL variation | Calories |
|---|---|
| Whole milk + whip | 420 |
| 2% milk + whip (standard) | 390 |
| Oat milk + whip | 400 |
| 2% milk, no whip | 310 |
| Oat milk, no whip | 320 |
| Soy milk, no whip | 290 |
| Nonfat (skim) milk, no whip | 280 |
| Coconut milk, no whip | 260 |
| Almond milk, no whip | 240 |
A Tall Starbucks Pumpkin Spice Latte with 2% milk and whipped cream holds 300 calories, and the same Tall with almond milk and no whip drops to about 180 calories. A Venti Pumpkin Spice Latte with almond milk and no whip lands near 300 calories, matching a standard Tall.
The iced PSL calorie difference runs about 80 to 100 calories lower per size, because ice replaces part of the steamed milk. A Grande Iced Pumpkin Spice Latte with 2% milk and whipped cream sits near 300 calories, and a Starbucks Iced Pumpkin Spice Latte with almond milk and no whip falls to roughly 190 calories in a Grande.
A PSL vs regular latte comparison shows the gap clearly: a Grande latte with 2% milk carries 190 calories and 18 g of naturally occurring milk sugar, so the pumpkin spice sauce and whipped cream add roughly 200 calories and 32 g of added sugar.
One PSL calorie myth debunked: the drink is not high in calories because of the espresso or the pumpkin. Espresso contributes 5 calories, and the sauce contains only a small share of real pumpkin. Sugar and dairy fat carry the load.
How much sugar is in a Starbucks Pumpkin Spice Latte
A Grande Starbucks Pumpkin Spice Latte contains 50 g of sugar, equal to about 12.5 teaspoons. A Venti holds 62 g (about 15 teaspoons), a Tall holds 39 g (about 9 teaspoons), and a Short holds 25 g (about 6 teaspoons).
Each pump of pumpkin spice sauce contributes roughly 6 g of sugar and 30 calories, so a Grande gets 24 g of added sugar from 4 pumps. The rest comes from lactose in the milk plus the sweetened whipped cream.
The American Heart Association caps added sugar at 25 g per day for women and 36 g per day for men. A single Grande PSL passes both limits. That PSL sugar content analysis is the reason to cut pumps before you cut sizes.
PSL Macros
PSL macros for a Grande with 2% milk and whipped cream break down into 4 numbers: 14 g fat, 50 g carbohydrates, 14 g protein, and 390 calories.
| Nutrient | Grande (2% + whip) | Grande (almond, no whip) |
|---|---|---|
| Calories | 390 | 240 |
| Total fat | 14 g | 7 g |
| Saturated fat | 9 g | 0.5 g |
| Calories from fat | 126 | 63 |
| Total carbohydrates | 50 g | 37 g |
| Sugar | 50 g | 34 g |
| Protein | 14 g | 3 g |
| Sodium | 240 mg | 190 mg |
| Caffeine | 150 mg | 150 mg |
Weight Watchers members log a Grande PSL at roughly 15 to 17 points, and an almond-milk no-whip Grande at roughly 8 to 10 points, depending on plan year.
Pumpkin spice latte keto options exist only through heavy modification, because 50 g of carbohydrates rules out the standard build. Order a Grande Americano with heavy cream, sugar-free vanilla syrup, and a pumpkin pie spice topping for a vegan-free keto version near 3 g of carbohydrates. A vegan PSL calorie estimate runs near 240 calories in a Grande, since Starbucks pumpkin spice sauce contains condensed skim milk in the US — ask your store to confirm the current formula before ordering it as dairy-free.
For fitness tracking, log the PSL as a snack rather than a drink. A Grande carries the calories of a turkey sandwich and the sugar of two glazed doughnuts.
Starbucks PSL Ingredients
Starbucks PSL ingredients consist of 5 components: espresso, steamed milk, pumpkin spice sauce, whipped cream, and pumpkin pie spice topping.
- Espresso delivers the coffee base and 150 mg of caffeine in a Grande.
- Steamed milk supplies protein, calcium, and most of the drink’s fat.
- Pumpkin spice sauce contains sugar, condensed skim milk, pumpkin puree, natural flavors, annatto, potassium sorbate, and salt.
- Whipped cream contains cream, milk, mono and diglycerides, carrageenan, and vanilla syrup.
- Pumpkin pie spice topping blends cinnamon, ginger, nutmeg, and clove with sulfiting agents.
PSL historical calorie changes have stayed modest since the 2003 launch. Starbucks reformulated the sauce in 2015 to remove caramel coloring and add real pumpkin puree, and the Grande calorie count has held near 380 to 390 through that period.
A taste of a PSL with far less sugar
A PSL with far less sugar starts with 1 pump of pumpkin spice sauce instead of 4. That single change cuts 18 g of sugar and 90 calories from a Grande, and the pumpkin pie spice topping keeps the flavor intact.
A Grande built with 1 pump, almond milk, and no whipped cream lands near 150 calories and 16 g of sugar. The drink still tastes like the sauce, because the cinnamon, nutmeg, ginger, and clove in the topping carry the aroma while the sugar carries very little of it.
Ask for extra pumpkin pie spice topping and a light dusting of cinnamon. Both additions cost 0 calories.
How to order lower-sugar coffee
To order lower-sugar coffee at Starbucks, name the pump count first and the milk second. These are 8 PSL calorie reduction tips that work at any counter:
- Request 1 or 2 pumps of pumpkin spice sauce in place of the default 4 in a Grande.
- Choose almond milk or coconut milk, which cut 100 to 150 calories versus whole milk.
- Skip the whipped cream and save 80 calories in a Grande.
- Order a Tall instead of a Grande and save 90 calories at the same recipe ratio.
- Switch to the iced version and save 80 to 100 calories per size.
- Add pumpkin pie spice topping and cinnamon for flavor at 0 calories.
- Order an Americano with a splash of milk and 1 pump of sauce for a 60-calorie option.
- Ask for the sauce on the side, then add half of it yourself.
A PSL serving size calorie guide helps at the register: 1 pump equals 30 calories, 1 whipped cream serving equals 80 calories, and each size step up equals 80 to 90 calories. Run those 3 numbers as a PSL custom order calorie calculator, and you can price any build in your head.
The Vibrant DIY Pumpkin Spice Latte: A Healthier and Equally Delicious Choice
The Vibrant DIY Pumpkin Spice Latte holds 110 calories and 8 g of sugar per 12 oz (355 ml) serving, which cuts 280 calories and 42 g of sugar from a Grande Starbucks PSL. Vibrant builds the drink from real pumpkin puree, whole spices, and a small amount of maple syrup, so the pumpkin flavor comes from pumpkin rather than sauce.
The method takes 5 minutes. Whisk the puree, spices, and syrup into warm milk, pull or brew the coffee, combine, and top with spice.
Vibrant’s DIY PSL Ingredients:
- 2 tablespoons (30 g) pumpkin puree
- 1 cup (240 ml) unsweetened almond milk or soy milk
- 1 shot espresso or 1/2 cup (120 ml) strong brewed coffee
- 1 to 2 teaspoons (5 to 10 ml) maple syrup
- 1/2 teaspoon pumpkin pie spice (cinnamon, ginger, nutmeg, clove)
- 1/4 teaspoon vanilla extract
- 1 pinch salt
Skip the maple syrup entirely and the drink drops to 85 calories with 5 g of naturally occurring sugar.
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Starbucks Pumpkin Spice Latte calories run from 200 in a Short to 470 in a Venti, with a Grande PSL at 390 calories and 50 g of sugar. PSL macros, PSL ingredients, and size choice explain every number, and 3 changes — fewer pumps, almond or nonfat milk, no whipped cream — bring a Grande down to 150 calories. The Vibrant DIY Pumpkin Spice Latte holds 110 calories with the same pumpkin pie spice flavor, which keeps the drink in a normal day of eating.
ℹ️ Nutrition figures reflect US Starbucks recipes and standard builds. Starbucks, Coffee Bean & Tea Leaf, and Peet’s Coffee adjust sauce, cream, and milk formulas by season and market, so confirm current numbers on the store menu or app before logging them.