We Compared 8 Pumpkin Spice Lattes, and We’re Shocked By the Lowest Sugar Option
We Compared 8 Pumpkin Spice Lattes, and We’re Shocked By the Lowest Sugar Option
The Pumpkin Spice Latte: A Fall Favorite
As soon as September arrives, pumpkin spice becomes the star of the show. The blend of cinnamon, nutmeg, clove, and ginger creates a warm and inviting flavor that’s perfect for fall drinks and desserts. But did you know that pumpkin spice also has anti-inflammatory properties, digestive benefits, and can even help support metabolic health?
The Pumpkin Spice Latte: A High Source of Added Sugar
While the pumpkin spice latte is a popular fall treat, it can also be a high source of added sugar. Many breakfast chains have jumped on the trend, but not all of them are created equal when it comes to sugar content.
Comparing 8 Pumpkin Spice Lattes
We compared 8 pumpkin spice lattes from different fast-food spots to see which option has the lowest amount—and which has the highest amount—of sugar in a small cup. From international coffee chains to beloved regional stops, we evaluated the small-sized (12-ounce) hot pumpkin spice latte made with the default milk option (whole milk or 2% milk).
The Results
Here’s how the 8 pumpkin spice lattes compare, organized from highest to lowest grams of sugar per cup:
- Caribou Coffee Pumpkin Latte: 52g total sugar
- Starbucks Pumpkin Spice Latte: 38g total sugar
- Scooter’s Coffee Pumpkin Spice Latte: 38g total sugar
- Dunkin’ Pumpkin Spice Signature Latte: 38g total sugar (25g added sugar)
- Peet’s Pumpkin Latte: 33g total sugar
- McDonald’s McCafé Pumpkin Spice Latte: 33g total sugar (23g added sugar)
- Tim Hortons Pumpkin Spice Latte: 30g total sugar
- Krispy Kreme Pumpkin Spice Latte: 25g total sugar
The Shocking Results
The highest and lowest amount of sugar totally shocked us. Caribou Coffee was a clear outlier in its sugar content, with 52 grams of sugar in each 12-ounce serving. And Krispy Kreme, a chain known for its sweet treats, had the lowest sugar option at 25 grams.
The Truth About Added Sugar
While McDonald’s and Dunkin’ were the only ones to provide the added sugar content in their respective nutrition breakdowns, it’s safe to assume that the majority of the added sugar stems from the flavored pumpkin syrup, as well as sweetened whipped cream. The natural sugar in the milk will add to the total, but it is not a source of added sugar in these beverages.
The American Heart Association’s Guidelines
According to the American Heart Association, a healthy added sugar intake should not exceed, at most, 36 grams per day. So while Krispy Kreme’s PSL may seem to be a "healthy" option, its added sugar content is still over half of the daily recommendation.
Healthier Tips for Enjoying Pumpkin Spice Lattes
If you’re looking to order a pumpkin spice latte from any of the above chains, here are some healthier tips from our registered dietitian and nutrition editor:
- Order fewer pumps of pumpkin syrup. Even just one pump of the pumpkin syrup will enhance the flavor of your latte, and it can cut the added sugar in your drink in half.
- Ask for no whip. Whipped cream tastes amazing, but with the steamed milk on top, the latte will still be creamy and comforting without the whip. Or bring your drink home and top it with our Coconut Whipped Cream, which only has 1 gram of added sugar per serving.
- Swap for a plant-based milk. If you’re looking to reduce the amount of saturated fat or total calories in your morning cup, go for almond milk, oat milk, or another plant-based alternative.
Try Our Own Pumpkin Spice Latte Recipe
Our favorite tip: try out our very own Pumpkin Spice Latte recipe instead. With only 4 grams of added sugar, it beats out all 8 of the above chains. Plus, it has just 6 ingredients and takes 15 minutes to make, which is likely less time and energy than driving to your local chain and spending upwards of $7 for a small pumpkin spice latte.
Conclusion
While the pumpkin spice latte is a delicious fall treat, it’s essential to be mindful of the added sugar content. By choosing the right chain and making a few healthier modifications, you can enjoy a pumpkin spice latte that fits into your nutritious eating pattern.
FAQs
Q: What is the recommended daily intake of added sugar?
A: According to the American Heart Association, a healthy added sugar intake should not exceed, at most, 36 grams per day.
Q: Which chain has the lowest sugar option?
A: Krispy Kreme Pumpkin Spice Latte has the lowest sugar option at 25 grams per cup.
Q: What are some healthier modifications I can make to my pumpkin spice latte?
A: Try ordering fewer pumps of pumpkin syrup, asking for no whip, or swapping for a plant-based milk to reduce added sugar and calories.
Q: Can I make my own pumpkin spice latte at home?
A: Yes! Try our own Pumpkin Spice Latte recipe, which has only 4 grams of added sugar and takes just 15 minutes to make.
