Starbucks Pumpkin Spice Latte: Calories, Nutrition Facts, Variations & Fall 2026 Guide
Fall is here, and with it comes the drink everyone’s been waiting for — the Starbucks Pumpkin Spice Latte. Whether you’re a longtime PSL fan or trying it for the first time this season, knowing exactly what’s in your cup helps you enjoy it without the guesswork.
This guide breaks down the calories, nutrition facts, and every variation of the Pumpkin Spice Latte available at Starbucks in Fall 2026 — plus how to make it lighter without losing the flavor you love.
For an exact count based on your size, milk, and customisations, run your order through our Starbucks calorie calculator before you order.
What Is the Starbucks Pumpkin Spice Latte?
The Pumpkin Spice Latte — often shortened to PSL — is Starbucks’ signature fall espresso drink, made with espresso, steamed milk, and pumpkin spice sauce, topped with whipped cream and a dusting of pumpkin spice topping.
It first launched in 2003 and has since become the drink that unofficially marks the start of autumn for millions of customers every year.
Unlike a standard pumpkin spice coffee you might brew at home, the Starbucks version uses a proprietary pumpkin spice sauce rather than a simple syrup, which is part of what gives it that distinct, rich flavour— and also affects its calorie and sugar content, which we’ll break down below.
Starbucks Pumpkin Spice Latte Nutrition Facts
Before you order, it helps to know exactly what you’re getting. Here’s the full nutrition picture for the classic PSL.
Calories in a Pumpkin Spice Latte by Size
| Size | Calories (2% milk, whipped cream) |
|---|---|
| Short (8 oz) | ~250 |
| Tall (12 oz) | ~380 |
| Grande (16 oz) | ~460 |
| Venti (20 oz) | ~560 |
These numbers reflect the standard recipe. Swapping milk or skipping whip changes the total — see the “lower calorie” section below for exact adjustments.
Pumpkin Spice Latte macros – protein, sugar, carbs and fat
For those counting macros in Starbucks drinks, a Grande PSL with 2% milk is generally:
- Fat: ~14–16g
- Protein: ~7–8g
- Carbohydrates: 55- 58 g
- Sugar: ~50 g
Most of the carbohydrate and sugar content comes from the pumpkin spice sauce itself, not the milk — which is why even a black-coffee-based order still carries a meaningful sugar count once the sauce is added.
Pumpkin Spice Syrup Nutrition Breakdown
Pump count determines how much pumpkin spice sauce is added, depending on the drink size. Usually there are 2 pumps, up to 6, in a Venti.
Each pump has 20 calories and 5 grams of sugar. So asking for fewer pumps is one of the easiest ways to reduce calories and sugar in your order. It does not require changing anything.
Popular Pumpkin Spice Latte Variations at Starbucks
The PSL isn’t a one-size-fits-all order. Here’s how the calorie count shifts across the most popular pumpkin spice drinks and related fall beverages.
Iced Pumpkin Spice Latte Calories
The iced version swaps steamed milk for cold milk over ice, which slightly lowers the calorie count compared to the hot version of the same size.
A Grande Iced Pumpkin Spice Latte typically contains about 20–30 fewer calories, mainly due to the reduced milk volume.
Decaf Pumpkin Spice Latte
If caffeine isn’t what you’re after, the decaf pumpkin spice latte keeps the same sauce, milk, and whipped cream — so the calorie count stays essentially identical to the regular PSL. Only the espresso shots change.
Pumpkin Cream Chai & Pumpkin Chai Latte
For something different, the pumpkin chai latte and the iced pumpkin cream chai mix chai tea with pumpkin cream cold foam instead of espresso.
These options usually have a bit more sugar than the regular PSL because of the chai concentrate, so they are worth looking at on their own if you’re trying to decide between drinks.
How to Make Your Pumpkin Spice Latte Lower Calorie
If you love the flavor but want to cut back on calories, a few simple swaps make a real difference.
Best Milk Substitutes
- Nonfat milk — saves roughly 40–60 calories per serving compared to 2% milk, with no change to the pumpkin spice flavor.
- Oat milk — a slightly higher-calorie option than nonfat, but adds a naturally sweet, creamy texture that pairs well with the spice notes.
- Almond milk — the lowest-calorie milk option at Starbucks, cutting significantly more than dairy milk, though it also reduces the protein content of your drink.
Skip the Whipped Cream
Whipped cream adds about 60 to 80 calories to any size PSL. Ordering no whipped cream is the biggest calorie cut you can make without changing the drink itself.
Ask for Sugar-Free or Fewer Pumps
Reducing the pumpkin spice sauce by even one or two pumps trims both sugar and calories while keeping the seasonal flavor intact — a good middle ground if you don’t want to lose the taste entirely.
Starbucks Pumpkin Spice Latte vs Other Fall Drinks
Wondering how the PSL stacks up against other seasonal options? Here’s a quick comparison.
PSL vs Caramel Brulee Latte
The Caramel Brulee Latte typically has a similar or slightly higher calorie count than the PSL at the same size, largely due to its caramel brulee topping and whipped cream — making the PSL the marginally lighter choice between the two.
PSL vs Pumpkin Spice Frappuccino
The blended Frappuccino version is significantly higher in calories than the espresso-based latte, since it’s made with a creamy base blended with ice rather than steamed milk — often 100+ calories more at the same size.
PSL vs Hot Chocolate
Compared to Starbucks hot chocolate, the PSL is generally the lower-calorie option, since hot chocolate’s mocha sauce and whole milk base tend to push its total higher than the pumpkin spice sauce and standard milk combination in a latte.
Starbucks Fall 2026 Menu — What’s New
Every fall, Starbucks rotates its seasonal lineup alongside the PSL. For Fall 2026, expect the return of familiar favorites alongside limited-time additions to the fall beverages and food menu, plus the seasonal Starbucks Holiday Blend as the season transitions toward winter.
Checking the nutrition facts for any new seasonal drink before ordering is worth doing, since limited-time items often carry higher sugar and calorie counts than year-round menu staples.
How to Make a Starbucks-Style Pumpkin Spice Latte at Home
Wanting a PSL? Don’t want to go to the coffee shop? You can make the taste at home using a simple syrup and your own espresso or strong coffee.
DIY Pumpkin Spice Syrup Recipe
Combine pumpkin puree, brown sugar, cinnamon, ginger, nutmeg, and cloves with water over low heat until dissolved into a syrup. Stir a spoonful into steamed milk and espresso for a close homemade version — and since you control the sugar, it’s easy to make a lighter alternative to the café version.
Homemade Pumpkin Spice Creamer
For an even simpler option, whisk the same spice blend into half-and-half or your milk of choice and add it directly to brewed coffee — no syrup-making required.
Frequently Asked Questions
How many calories are in a Starbucks Pumpkin Spice Latte?
A Grande (16 oz) PSL with 2% milk and whipped cream is around 460 calories. Calories depend on size, type of milk, and whether it has whipped cream on top.
Is the Pumpkin Spice Latte available all year?
No — it’s a seasonal drink, typically available from late summer through early winter as part of Starbucks’ rotating fall beverages lineup.
Does the Pumpkin Spice Latte have caffeine?
The regular PSL has espresso and caffeine, just like your regular latte, yes. If you are looking for a Starbucks drink without caffeine, order a decaf pumpkin spice latte; there will be no difference in taste or calories.
How does the Pumpkin Spice Latte compare to the Pumpkin Spice Frappuccino?
The blended Frappuccino has noticeably more calories than the espresso-based latte because it’s made with a creamy, blended base rather than steamed milk.
How many pumps of pumpkin spice syrup are in a PSL?
Starbucks typically uses 2 pumps in a Short, up to 6 in a Venti. Each pump adds roughly 20 calories and 5g of sugar, so requesting fewer pumps is an easy way to reduce both.
More Questions:
How is the PSL different from the Caramel Brulee Latte?
Both are similar in calories, but the Caramel Brulee Latte usually runs a little higher because of the caramel brulee topping and whipped cream.
What’s the difference between a Pumpkin Spice Latte and a Pumpkin Chai Latte?
The chai version substitutes espresso for chai tea concentrate and is generally a bit sweeter due to the chai base — worth checking on a case-by-case basis if you’re comparing sweetness levels.
What’s the healthiest way to order a PSL?
Go smaller in size, choose nonfat or almond milk, skip the whipped cream, and ask for fewer pumps of syrup — together, these cuts meaningfully lower both calories and sugar.
Can I get an iced version of the Pumpkin Spice Latte?
Yes — the iced pumpkin spice latte uses cold milk over ice instead of steamed milk, which slightly lowers the calorie count compared to the hot version at the same size.
Can I make a Starbucks-style Pumpkin Spice Latte at home?
Yes — a simple homemade pumpkin spice syrup made from pumpkin puree, brown sugar, and warm spices, added to espresso and steamed milk, closely recreates the café version — and lets you control the sugar content yourself.
How many calories are in a Starbucks coffee generally, for comparison?
A plain brewed coffee has close to zero calories, while flavored and espresso-based drinks like the PSL range from roughly 250 to 560+ calories depending on size and customization — using a calorie calculator for your exact order is the most reliable way to know your total.
Want the exact calorie count for your specific PSL order— including size, milk, and add-ins? Try our Starbucks calorie calculator for an instant breakdown.
