The flavor of fall has become pumpkin spice. From pumpkin spice cookies and cakes, to Pop Tarts, Cheerios, and even Greenies dog treats, this flavor can be found in so many different food items these days. One of the most famous products is the Starbucks Pumpkin Spice Latte. Just one sip, and coffee lovers alike agree this is what the season of autumn should taste like.
Starbucks Pumpkin Spice Latte is a gluten-free beverage. Since the beverage does not contain any wheat, rye, barley, or wheat by-products, it is an acceptable drink to enjoy on a gluten-free diet. The best gluten-free and healthier alternative to the famous Pumpkin Spice Latte from Starbucks is NITRO Beverage Co. Pumpkin Spice Nitro Cold Brew Coffee.
There are other questions you may wonder about this popular drink, like if it is healthy, loaded with sugar, or contains any ingredients which make it a beverage to be avoided, like artificial colors or sweeteners. We’ll answer these, and more, questions in this article. Let’s get started!
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The flavors of fall
Have you ever really thought about the flavor of the pumpkin squash? It does not taste at all like the pumpkin spice lattes we love. The blend of spices–cinnamon, allspice, clove, and ginger–this is what makes a pumpkin pie, and a pumpkin latte, taste so divine. So why, when there is no actual pumpkin in it, do we call it “pumpkin spice”?
In 1936, a recipe for a pumpkin spice cake first ran in The Washington Post. This was the first article in which ‘pumpkin’ and ‘spice’ were used together. The original recipe called for mace and raisins, quite different from ingredients we use now. Then, in the 1950s spice companies started to market ‘pumpkin pie spice’ which contained the more commonly used spices in pumpkin pie.
Fast forward to 1995 when a candle company in New Mexico made a pumpkin spice candle, and the craze took off. Soon, in the early 2000s, coffee companies became interested in the spice blend, added milk and sugar to create a latte, and the rest is blissful pumpkin spice history.
Now let’s take a more in-depth look at the Starbucks Pumpkin Spice Latte, among some other well-known beverages of the same flavor favorite.
Pumpkin Flavored Coffee Nutritional Information
Starbucks Pumpkin Spice Latte
The #1 rated pumpkin spice latte, the Starbucks version is truly a celebration of the fall flavors of pumpkin, cinnamon, nutmeg, and clove. At 390 calories per Grande serving, it is a high-calorie beverage, with one serving being 25% of the recommended daily allowance for calorie intake.
Ingredients:
- Milk
- Pumpkin Spice Sauce [Sugar, Condensed Skim Milk, Pumpkin Puree, Contains 2 Or Less Of Fruit And Vegetable Juice For Color, Natural Flavors, Annatto, Salt, Potassium Sorbate]
- Brewed Espresso
- Whipped Cream [Cream (Cream, Mono And Diglycerides, Carrageenan), Vanilla Syrup (Sugar, Water, Natural Flavors, Potassium Sorbate, Citric Acid)]
- Pumpkin Spice Topping [Cinnamon, Ginger, Nutmeg, Clove, Sulfiting Agents]
Nutrition Information:
(based on 16 oz drink, 2% steamed milk, 4 pumps Pumpkin Sauce, Pumpkin Spice Topping with Whipped Cream)
- Calories: 390
- Total Fat: 14 g
- Saturated Fat: 9 g
- Trans Fat: 0.5 g
- Cholesterol: 50 mg
- Sodium: 230 mg
- Total Carbohydrates: 52 g
- Dietary Fiber: 0 g
- Sugars: 50 g
- Protein: 14 g
Caribou Coffee Pumpkin Pie Latte
The Caribou Coffee Pumpkin Pie Latte has great fall spice flavors, but the amount of coffee flavor is lacking, making this one taste more like a hot cup of milk with spices added. Also, the company is less than forthcoming with allowing consumers to know the ingredients in their blended coffee drinks, so this is a bit concerning.
Ingredients:
- Sugar
- Nonfat milk
- Brown sugar
- Pumpkin spice flavor
- Pumpkin puree
- Some other spices and salt
Nutrition Information:
- Calories: 410
- Total Fat: 8 g
- Saturated Fat: 4.5 g
- Trans Fat: 0 g
- Cholesterol: 30 mg
- Sodium: 71 mg
- Total Carbohydrates: 71 g
- Dietary Fiber: 0 g
- Sugars: 121 g
- Protein: 15 g
Krispy Kreme Pumpkin Spice Latte
Like the Caribou Coffee Pumpkin Pie Latte, the Krispy Kreme Pumpkin Spice Latte lacks the strong coffee flavor. It also has a much milder spice flavoring, as well.
Ingredients:
- Milk
- Flavored Sauce (Sugar, Water, Sweetened Condensed Skim Milk, Tapioca Syrup)
- Nonfat Milk, Natural Flavors, Caramel Color, Nutmeg, Salt, Clove, Xanthan Gum, Gellan Gum)
- Brewed Espresso
- Whipped Cream (Cream, Skim Milk, Corn Syrup, Sugar, Mono and Diglycerides, Natural and Artificial Flavors, Carrageenan)
- Seasoning (Spices, Sulfiting Agents)
Nutrition Information:
- Calories: 400
- Total Fat: 10 g
- Saturated Fat: 6 g
- Trans Fat: 0 g
- Cholesterol: 40 mg
- Sodium: 300 mg
- Total Carbohydrates: 64 g
- Dietary Fiber: 0 g
- Sugars: 37 g
- Protein: 15 g
Dunkin’ Pumpkin Spice Latte
Dunkin’ Donuts coffee has always tasted ‘burnt’ to me, and their Pumpkin Spice Latte is no different. While their spice level is great, and the added cinnamon on the top of the foam is a must, the coffee flavor doesn’t help the flavor of this one.
Ingredients:
- Milk
- Pumpkin Flavored Swirl Syrup: Sweetened Condensed Nonfat Milk (Nonfat Milk, Sugar), Sugar, High Fructose Corn Syrup, Water, Brown Sugar (Sugar, Molasses), Caramel Color, Natural and Artificial Flavors, Potassium Sorbate (Preservative), Mono and Diglycerides, Disodium Phosphate, Salt
- Brewed Espresso Coffee
- Whipped Light Cream: Cream, Skim Milk, Corn Syrup, High Fructose Corn Syrup, Mono and Diglycerides, Carrageenan, Dextrose, Natural and Artificial Flavor
- Caramel Flavored Swirl Syrup: Sweetened Condensed Nonfat Milk (Nonfat Milk, Sugar), High Fructose Corn Syrup, Sugar, Water, Brown Sugar, Caramel Color, Potassium Sorbate (Preservative), Natural Flavors, Salt
- Vanilla Flavor: Natural Flavors, Fruit Juice For Color
- Topping: Sugar, Cinnamon, Cinnamon Oil
Nutrition Information:
- Calories: 340
- Total Fat: 9 g
- Saturated Fat: 5 g
- Trans Fat: 0 g
- Cholesterol: 30 mg
- Sodium: 210 mg
- Total Carbohydrates: 53 g
- Dietary Fiber: 0 g
- Sugars: 52 g
- Protein: 11 g
Pumpkin Spice Latte alternative to consider
If you can skip the drive-thru and try a cold version of a pumpkin spice latte, try this alternative:
NITRO Beverage Co. Pumpkin Spice Nitro Cold Brew Coffee
Organic, Non-GMO, sugar, dairy-free, vegan, fair trade certified, paleo, and gluten-free — what more could you ask for in a ready-to-go fall-flavored beverage?!
Ingredients:
- Purified Water
- Organic Single-Origin Coffee
- Organic Pumpkin Spice Flavoring
Nutrition information:
- Calories: 5
- Total Fat: 0 g
- Sodium: 0 mg
- Total Carbohydrates: 0 g
- Sugars: 0 g
- Protein: 0 g
Make your own healthier version of the pumpkin spice latte
There are a lot of copycat recipes for the Starbucks Pumpkin Spice Latte, but if you want more control over what ingredients you intake, try this simple recipe you can make at home.
60-calorie Homemade Pumpkin Spice Latte
Ingredients:
- 8 ounces hot coffee, your favorite blend
- 4 ounces reduced fat milk (or almond, soy, oat, your choice)
- 1 teaspoon pumpkin pie spice
- ½ teaspoon pure vanilla
- 1 teaspoon of raw sugar OR 1 teaspoon of dark agave syrup
- ¼-½ teaspoon of cinnamon
Directions:
Add the pumpkin pie spice, vanilla and sweetener to the milk, then heat it. To make it frothy, use a wire whisk to foam it up, then pour this over your hot coffee. Sprinkle the cinnamon on the top.
You can also make a pumpkin spice chai by modifying this recipe slightly.
150-calorie Homemade Pumpkin Spice Chai Latte
Ingredients:
- One chai tea bag
- 8 ounces reduced fat milk (or almond, soy, oat, your choice)
- ½ teaspoon pumpkin pie spice
- ¼ teaspoon ginger
- ½ teaspoon pure vanilla
- 1 teaspoon of raw sugar OR 1 teaspoon of dark agave syrup
Directions:
Combine and heat all ingredients, either on the stove or in the microwave, stir and enjoy!
Final Thoughts
Pumpkin and pumpkin pie spices are synonymous with the season of fall. There’s just something about that warm, cozy feeling this sweet little squash provides for us. And if you are practicing a gluten-free diet, then you can still enjoy the Starbucks Pumpkin Spice Latte. If you are looking for a healthier version, one with less calories, carbs, and sugar, try making your own, using healthy alternative ingredients.
Related Questions
Is Starbucks Pumpkin Spice Latte keto-friendly?
A keto-friendly diet is one that provides high-fat, good protein, and low carbohydrates in its foods and beverages. Since the Starbucks Pumpkin Spice Latte has only 14 grams of fat, 14 grams of protein, and a whopping 52 grams of carbohydrates, it is not a keto-friendly beverage. It provides too many carbs to be considered acceptable for the keto lifestyle.
Is Starbucks Pumpkin Spice Latte paleo?
The paleolithic diet is one which includes food which would have been eaten by humans who lived during the Paleolithic era, or “cavemen.” This includes meat, fish, eggs, nuts and seeds, fruits and vegetables, and some healthy fats and oils. The Starbucks Pumpkin Spice Latte contains many artificial and processed ingredients and cannot be considered paleo-friendly.
Is Starbucks Pumpkin Spice Latte vegan?
A vegan diet is one which does not consume any animal products, and also attempts to do no harm to animals or the environment. The Starbucks Pumpkin Spice Latte cannot be modified to be vegan, either, even if you use a non-dairy milk. The pumpkin spice syrup they use in the beverage contains condensed skim milk, so this is still an animal-derived ingredient.