September 20, 2018 0 Comments

There's no denying PSL is a favorite for many people in the fall, especially avid Starbucks goers.

BUT - the delicious drink is loaded with not so great incredients - including sugar for an entire day in one cup. 

Lets dive in -  the standard order for a pumpkin spice latte is a 16-oz. grande made with 2% milk and topped with whipped cream. This version contains 380 calories and 13 g of fat, 8 g of them saturated. Shrink to a 12 oz. drink and save 80 calories and 2 g of fat. Ordering the grande with non-fat milk makes a drink with 330 calories and 7 g of fat, 4.5 g of which are saturated. Soy milk is an option, but saves only 10 calories and 2 g of fat. 

Sugar Considerations

In the grande pumpkin spice latte there are 49 g of sugar, or to 12.25 tsp. Even if you order just a 12 oz. drink, you still get 38 g of sugar, or 9.5 tsp. Ordering non-fat milk does not significantly affect the sugar content. While some of the sugar is naturally occurring in the milk, these numbers far exceed the American Heart Association recommendations for women to take in just six added teaspoons of sugar daily and men just nine.

Potential Calorie Cuts

Skip the whipped cream on the latte and save 7g of fat and 70 calories. If you leave the whipped cream off a grande, non-fat version of the drink, it shrinks to 260 calories with no fat calories. A tall non-fat version sans whipped cream equals 200 calories and no fat.

Other Nutrients

A grande, 2% milk pumpkin spice latte offers 14 g of protein, 220mg sodium and 50mg of cholesterol. Each drink contains 150mg of caffeine. Soy versions of the drink contains 45 percent of the daily value of calcium, 6% of the daily value of iron and 5g of protein.

SO how do you enjoy this without wrecking your gut health, increasing inflammation and adding to your waistline. 

Make your own at home with high quality ingredients, which is why I love this homemade version. You can have this homemade PSL any day of the week (and feel good about it) because it contains all-natural ingredients, no added sugar and a low amount of calories. The best part: it doesn't cost $5-7 a pop.

You might find some pumpkin pulp at the bottom of your glass and that's totally normal.Starbucks would have it too — if they were using natural ingredients and not syrup.


  • 1 cup unsweetened coconut milk
  • 2-3 tbsp Pumpkin Puree
  • 1 tbsp Walden Farms Maple Syrup or 2-3 drops of Stevia
  • 1/4-1/2 tsp Pumpkin Pie Spice
  • ¼ tsp Vanilla Extract
  • 1/2 cup coffee or espresso (or more to taste)


  1. Combine milk, pumpkin, maple syrup, pumpkin pie spice and vanilla in a small pan over medium heat until the milk is hot.
  2. Whisk vigorously to get the milk foamy for about 30 seconds
  3. Pour the coffee or espresso into a large mug and add the coconut milk mixture. Sprinkle with a little extra pumpkin pie spice and serve.


Calories 63

Fat 4.5g

Carb 4.4g

Protein .5g

Happy Fall Y'all! 

Enjoy! <3