Written By Vanessa Carrillo, BS

It’s finally time to enjoy the PSL season at Starbucks! In this list, you’ll notice the stars of the show: chai syrup, pumpkin syrup, and cold brew. Cold brew has a stronger flavor because it has been given more time to extract the flavors out of the coffee beans compared to iced coffee. This helps pair the spicy, warm, and sweet syrup flavors. Plus it’s less acidic-tasting and bitter tasting. All drinks listed are under 200 calories so you won’t miss out on any special, fun drink this season!

London Fog Tea Latte- 180 calories

Lower Calorie (~100 calories)- Swap 2% cow’s milk for almond milk 

A smooth and creamy latte that combines the sweetness of vanilla with the warmth of Earl Grey tea. Choosing almond milk instead of cow's milk can make it even more waistline-friendly.

Ask for: Grande, London Fog Tea Latte

Salted Caramel Cream Cold Brew- 160 calories

A refreshing and indulgent coffee beverage with a touch of cinnamon and a creamy finish, perfect for satisfying a sweet tooth while staying on track with your weight loss goals.

Ask for: Tall, Salted Caramel Cream Cold Brew, plus cinnamon 

Chai Latte- 150 calories 
A spicy and aromatic blend of black tea, cinnamon, ginger, and cardamom, made even more delicious with almond milk and a touch of sugar-free vanilla syrup.

Ask for: Grande, almond milk chai latte with 1 pump of chai, 2 pumps of SF vanilla

Pumpkin Cream Cold Brew- 140 

The perfect combination of cold brew coffee and creamy pumpkin flavor, with only 140 calories per serving.

Ask for: Tall, Pumpkin Cream Cold Brew

Pumpkin Spice Latte- 135 calories

Lower Calorie (90 calories)- Swap almond milk latte for a cold brew 

A classic fall favorite made with almond milk and just the right amount of pumpkin spice flavor, with only 135 calories per serving.

Ask for: Grande Almond milk, 1 pump of pumpkin, 2 pumps of SF vanilla

Chai Cold Brew- 100 calories 

A delicious and low-calorie option for coffee and tea lovers alike, made with a cold brew base and a hint of chai flavor.

Ask for: Grande, Cold Brew with 2 pumps of chai 

Pumpkin Chai Cold Brew- 90 calories

A refreshing and flavorful blend of iced coffee, chai, and pumpkin flavors, all in one low-calorie beverage.

Ask for: Grande iced cold brew, 1 pump of chai, 1 pump of pumpkin 

Creamy Chai Tea- 50 calories

A rich and flavorful tea latte that satisfies your craving for something creamy and sweet without derailing your weight loss goals.

Ask for: Grande chai tea, splash of half and half and 1 pump of vanilla syrup

Chai Tea- 0 calories

A simple and classic tea with warming spices and a touch of sweetness, perfect for sipping on a chilly day.

Ask for: Grande Chai Tea 

Enjoying delicious coffee drinks doesn't have to mean sacrificing your weight loss goals. With a few simple swaps, you can enjoy the flavors of fall while still sticking to your health goals. Don't be afraid to ask for modifications at your local coffee shop and experiment with new flavors and combinations to find your perfect low-calorie coffee order.

Interested in more advice from nutrition professionals to help you on your weight loss journey? Visit The Millennial Nutritionist’s services to learn more about how a registered dietitian can support YOU and your goals today!

Vanessa Carrillo BS Nutritional Science 

Contributing Editor 

Vanessa is a Chicago-based community nutritionist. She has a BS in Nutritional Science from Iowa State University.

She enjoys writing about Latino food, trendy health products, and pop culture. She writes, edits, and creates content for The Millennial Nutritionist. If she’s not working, you can find her running with her Husky along Chicago’s lakefront path. Catch more of her on The Millennial Nutritionist Podcast.