Starbucks Pumpkin Spice Latte (Grande) Calories
380 calories per serving
Drinks
A Grande Starbucks Pumpkin Spice Latte made with 2% milk and whipped cream contains approximately 380 calories — surprisingly close to a light meal. Most of those calories come from added sugar and whole milk, with the pumpkin spice sauce alone contributing around 50g of sugar to the drink. If you enjoy PSLs regularly, being mindful of milk choice, syrup pumps, and whipped cream can make a meaningful difference in your daily calorie intake.
Protein
14g
15% of calories
Carbs
52g
55% of calories
Fat
13g
31% of calories
Ingredient Breakdown
| Ingredient | Calories | Protein | Carbs |
|---|---|---|---|
| 2% Steamed Milk (16 oz base) | 183 | 12g | 18g |
| Pumpkin Spice Sauce (4 pumps) | 100 | 0g | 25g |
| Espresso (2 shots) | 10 | 1g | 2g |
| Whipped Cream | 70 | 1g | 2g |
| Pumpkin Spice Topping (cinnamon, nutmeg, clove blend) | 5 | 0g | 1g |
| Pumpkin Puree (in sauce blend) | 12 | 0g | 4g |
| Total | 380 | 14g | 52g |
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Start your free trialHealthier Alternatives
PSL with Oat Milk, no whip, 2 pumps sauce (Grande)
Save ~160 calories by halving the syrup pumps, swapping to oat milk, and skipping whipped cream
PSL with Nonfat Milk, no whip (Grande)
Save ~120 calories by using nonfat milk and skipping the whipped cream
Tall (12 oz) PSL with 2% Milk and Whip
Save ~80 calories simply by ordering a Tall instead of a Grande
Pumpkin Cream Cold Brew (Grande, no extra syrup)
Save ~130 calories with this lower-sugar cold brew alternative that still delivers pumpkin flavor
Portion Tips
- 1.
Order a Tall (12 oz) instead of a Grande — you still get the full PSL flavor experience but save roughly 80 calories and significantly less sugar.
- 2.
Ask for fewer syrup pumps: a Grande typically gets 4 pumps of pumpkin spice sauce. Requesting 2 pumps cuts about 50 calories and ~12g of sugar.
- 3.
Skip the whipped cream — it adds around 70 calories and 6g of fat with minimal flavor contribution compared to the sauce and spices.
- 4.
Swap 2% milk for nonfat or a plant-based milk like almond milk (~30 calories per serving) to reduce both calories and saturated fat.
- 5.
Treat the PSL as a dessert or occasional indulgence rather than a daily coffee — at 380 calories, a Grande is closer to a meal than a beverage.
Common Questions About Starbucks Pumpkin Spice Latte (Grande)
How many calories are in a Starbucks Pumpkin Spice Latte Grande?
A Grande Starbucks Pumpkin Spice Latte made with 2% milk and whipped cream contains approximately 380 calories, 52g of carbs, 14g of protein, and 13g of fat. These are estimates based on Starbucks' publicly available nutrition data and may vary slightly depending on customizations.
Can I make a Pumpkin Spice Latte healthier?
Yes! The easiest swaps are: ordering a Tall instead of Grande, requesting 2 pumps of pumpkin sauce instead of 4, choosing nonfat or almond milk, and skipping the whipped cream. Combined, these changes can bring the calorie count down to around 180–220 calories.
How much sugar is in a Starbucks Pumpkin Spice Latte?
A Grande PSL with 2% milk and whip contains approximately 49–52g of sugar, most of which comes from the 4 pumps of pumpkin spice sauce. Reducing the number of syrup pumps is the single most effective way to cut sugar in this drink.
Does the Pumpkin Spice Latte contain real pumpkin?
Yes — since 2015, Starbucks updated its PSL recipe to include real pumpkin puree as part of the pumpkin spice sauce blend. However, the amount is relatively small and does not contribute meaningful fiber or vitamins to the drink.