Written by Jordyn King BS, MS

When the leaves start falling, I always think of Pumpkin Spice Latte season! Since everyone loves pumpkin season, this can include more trips to coffee shops because we just want to indulge in the new seasonal flavors including pumpkin spice, maple, cinnamon, and pecan flavors. Since pumpkin spice season is just right around the corner we need to remember these seasonal drinks can contain over 400 calories that could sneak in to your day! We all have those pumpkin spice cravings and we must indulge!  A grande pumpkin spice latte at Starbucks contains 2% milk, two shots of espresso, four pumps of pumpkin spice sauce and whipped cream on top which  is around 380 calories. An average Starbucks pumpkin spice latte can include milk, pumpkin spice sauce, espresso, whipped cream, vanilla syrup and a pumpkin spice topping. As long as you are mindful of the calorie content, you will still be consistent with your weight loss journey. 

Benefits of pumpkin spice and how it can be apart of a high-protein breakfast

Did you know pumpkin is a great source of fiber? Pumpkin spice can be an excellent resource to lose weight. The ingredients of pumpkin spice include ginger and nutmeg to cinnamon, cloves and allspice which have fat-burning agents in them. Pumpkin spice flavorings can also help you with boosting your metabolism, regulating blood sugar and burning fat. Now, with that being said, This doesn’t mean those decadent pumpkin spice pies are low in calories with sprinkles of pumpkin spice. This just means when you can add pumpkin spice flavors and the seasoning to your healthy nutritional options such as apples, oatmeal, yogurt and sweet potatoes, especially breakfast items. This is a great high protein flavor to add to more protein to breakfast options to start off your day! 

Here are 5 ways to indulge in your favorite pumpkin spice latte while still promoting your weight loss plan and keeping you in check: 

Choose a Smaller Size 

Choose smaller sizes when you are at your favorite coffee shop, especially PSL season. These calories for each size can really add up. The largest pumpkin spice latte (a venti) with whole milk and whipped cream packs a staggering 520 calories and 64 grams of sugar. Keep in mind, size matters and it doesn’t take much to increase those calories with larger portion sizes. Choose a tall size instead of a grande at Starbucks this will not only reduce the calories but also reduce the fat and sugar content. 

Have you ever heard of the “skinny” spice lattes? 

The grande pumpkin spice latte with 2% milk at Starbucks is around 380 calories. That is a whole meal’s worth of calories! However, ordering a skinny version of the pumpkin spice latte will not only reduce the calories but also the fat and sugar content. You can ask for nonfat milk with no whipped cream bringing it down to 260 calories, and 49 grams sugar. However, for an even lighter version, asking for almond milk and no whipped cream with only 1 pump of pumpkin spice syrup instead of 2 pumps can reduce it down to 134 calories and 11g of protein. Another option of the “skinny”  Pumpkin Spice “Latte” is to order a Grande blonde coffee with 1 pump pumpkin sauce, 2 pumps sugar-free vanilla, 2 shots espresso, and 1 cup steamed almond milk (or about half-full of steamed skim milk) which is around 95 calories, and 3g protein that will still taste like the mouth watering PSL drink we love to indulge in!

Skip the Whipped Cream 

Skipping out on the Whip cream when ordering your PSL latte can be so simple to do to reduce some of those unwanted calories. Whipped cream topping can be around 50 calories. 

Which milk to choose when ordering a pumpkin spice latte? 

Skip out on the whole milk or 2% milks since they can be higher in calories than the other milk options. Request for soy, oat milk, skim almond or nonfat milk, which will reduce the number of calories of the drink by 200 calories or more. Want more cream? Have them add a creamy milk, such as oat milk or almond milk to your seasonal drink. Both are fairly low calorie. Skim and soy milk is great and offers more protein, but it is not as creamy.

The Pumpkin Spice Coffee instead of the latte 

Latte’s can incorporate more milk and cream than regular coffee making it higher calories and fat content. Regular coffee can have an average calories of 0. Ordering a pumpkin spice coffee with a pumpkin spice creamer will make it extremely low calorie while still being enjoyable, making it around 60 calories per serving. When it’s fall season at Starbucks, I order a grande pumpkin spice coffee with 1 pump pumpkin sauce and a light splash of oat milk, which consists of less than 100 calories per serving.   

In conclusion, 

Our diets over the fall season can add a little more deserts and calorie intake than any other season due to holiday seasonal festivities which can mess up our weight loss plan. Keep in mind, the PSL is a treat and not a cup of daily coffee. This is a decadent treat for the fall season; remember if the pumpkin spice latte is part of your fall tradition,  enjoy every sip in moderation.

If you are interested in a long-term weight loss solution, check out The Millennial Nutritionist’s 3 month weight loss program. Through calorie tracking and sustainability lifestyle changes, many clients have successful weight loss during the program and after. Get started today!