Pumpkin Spice:

Table Talk: Pumpkin Spice Latte Season is Back – But Can We Make It Healthier?

It’s that time of year again – the air is getting cooler, the leaves are starting to turn, and Starbucks has officially brought back their famous Pumpkin Spice Latte (PSL). For many, it’s the ultimate cozy fall tradition. But as a dietitian, I can’t help but look beyond the warm vibes and peek at what’s actually in the cup.

What’s in the Classic PSL?

A grande (16 oz) Pumpkin Spice Latte from Starbucks made with 2% milk and whipped cream comes in at:

• 390 calories

• 14 grams of fat (7 g saturated fat)

• 50 grams of sugar (that’s over 12 teaspoons!)

• 14 grams of protein

It’s not a bad treat once in a while, but drinking one every day can sneak in a lot of added sugar. That’s why I love showing people how to enjoy the same fall flavor in a lighter, homemade version or how to order smarter when at out at your favorite coffee shop.

Why Real Pumpkin Matters 🎃

One thing you may not realize: most coffee shop PSLs don’t contain much real pumpkin at all—it’s mostly flavored syrup. That’s a missed opportunity, because pumpkin is a true nutritional powerhouse.

A ½ cup serving of canned pumpkin (the plain kind, not pumpkin pie filling) provides:

• Vitamin A: over 200% of your daily needs (supports eye health & immunity)

• Fiber: 3–4 grams (helps with satiety and gut health)

• Potassium: about 250 mg (supports heart health and blood pressure)

• Vitamin C: About 10% of your daily needs – supports immune health and collagen production.

• Low in calories: Only ~40 calories per ½ cup – nutrient-dense without being energy-dense.

  RD Tip: Pumpkin is rich in antioxidants, especially beta-carotene, which gives it its vibrant orange color. Adding real pumpkin puree to recipes is an easy way to sneak in extra nutrition while enjoying seasonal flavors.

The Dietitian’s Dish: Pumpkin Spice Latte – Healthier Version

Here’s a simple recipe you can make at home in less than 10 minutes:

Ingredients (1 serving):

• 1 cup unsweetened milk of choice (dairy, almond, oat, or soy)

• 2–3 tablespoons pumpkin puree (not pumpkin pie filling)

• ½ teaspoon pumpkin pie spice (or mix cinnamon, nutmeg, ginger, and cloves)

• ½ teaspoon vanilla extract

• 1–2 teaspoons maple syrup or honey (adjust to taste)

• ½ cup strong brewed coffee or 1–2 shots espresso

• Optional: light whipped cream + extra sprinkle of cinnamon on top

Directions:

1. In a small saucepan, heat milk, pumpkin puree, pumpkin spice, vanilla, and maple syrup until warm (don’t boil).

2. Whisk or froth until smooth and foamy.

3. Pour into a mug with coffee or espresso.

4. Top with a little whipped cream and cinnamon if you want the full PSL experience!

Nutrition Per Serving (with almond milk + 2 tsp maple syrup):

• About 120 calories

• 2 g fat

• 22 g carbs (18 g sugar)

• 3 g protein

That’s about ⅓ of the sugar and less than half the calories of the Starbucks version – but still full of cozy fall flavor.

Ordering Smarter at Your Favorite Coffee Shop 🍁

Sometimes, you just want the real thing. Here are some tips to make your PSL a little lighter:

1. Choose a smaller size – A tall (12 oz) automatically trims calories and sugar compared to a grande or venti.

2. Ask for fewer pumps of syrup – A grande PSL comes with 4 pumps; asking for 1–2 pumps cuts sugar almost in half.

3. Skip or lighten the whipped cream – That saves ~80 calories and 7 g fat.

4. Try a different milk – Nonfat, almond, oat, or soy milk can lower calories and fat while still keeping it creamy.

5. Consider the iced or cold foam versions – Sometimes these naturally come with a little less syrup and feel lighter.

With these tweaks, you can still enjoy the seasonal favorite without overdoing the sugar.

Adding real pumpkin puree to recipes (like oatmeal, yogurt bowls, muffins, and lattes!) sneaks in nutrients and flavor without relying only on sugar.

The Kids’ Table: Pumpkin Spice for Little Ones

Pumpkin isn’t just for lattes—it’s a kid-friendly superfood too! The natural sweetness and creamy texture make it easy to sneak into snacks and meals. Instead of coffee drinks, here are a few fun ways to bring pumpkin spice season to the whole family:

Kid-Friendly Pumpkin Recipes:

• Pumpkin Yogurt Parfait – Layer plain Greek yogurt with pumpkin puree, a sprinkle of pumpkin spice, and a drizzle of honey or maple syrup. Top with granola for crunch.

• Pumpkin Spice Energy Bites – Mix oats, pumpkin puree, nut butter, honey, and pumpkin spice. Roll into small bites and chill. Perfect for after-school snacks!

• Pumpkin Smoothie – Blend frozen banana, pumpkin puree, milk of choice, a dash of pumpkin spice, and a little vanilla. Creamy and naturally sweet.

Why It Works for Kids:

• Vitamin A supports growing eyes and immune systems.

• Fiber helps with healthy digestion.

• Mild flavor makes it easy to mix into foods they already love (like oatmeal or muffins).

RD Tip for Parents:

Keep canned pumpkin puree on hand—it stirs easily into yogurt, pancake batter, or even mac & cheese for a nutrient boost without changing flavor too much.

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Thanks for pulling up a chair - see you next week!

Haylea Melton, MS, RDN, LDN