LogmaThe pumpkin sauce is four pumps in a grande, about 130 kcal of sugar on its own. The milk adds the rest, and the whip is another 80 or so.
Approximate values for 1 grande PSL with 2% milk and whipped cream.
Pumpkin spice latte calories by size
The number on a PSL is mostly milk and sugar syrup, so the size and the milk you choose decide it. Same drink, four very different cups.
| Portion | Approx. amount | Calories |
|---|---|---|
| Short PSL (8 oz) | 2% milk, whip | ~210 kcal |
| Tall PSL (12 oz) | 2% milk, whip | ~300 kcal |
| Grande PSL (16 oz) | 2% milk, whip | ~390 kcal |
| Venti PSL (20 oz) | 2% milk, whip | ~470 kcal |
| Iced grande PSL (16 oz) | 2% milk, whip | ~290 kcal |
| Skinny grande (nonfat, no whip) | 16 oz | ~260 kcal |
Built from Starbucks values for 2% milk and whipped cream. Nonfat or oat milk and skipping the whip is where the easy savings are, roughly 130 kcal off a grande.
Why pumpkin spice latte calories vary so much
- The size: a short is about 210 kcal, a venti more than double that at 470. Most people order a grande.
- The milk: whole, 2%, nonfat and oat all change the number. Nonfat takes 50 to 70 kcal off a grande.
- The whip: whipped cream adds about 80 kcal and goes on by default. Asking for no whip is the quickest cut.
- The pumps: the pumpkin sauce is pure sugar. A grande gets four pumps, about 130 kcal. Fewer pumps, fewer calories.
This is the part a photo of your cup can't tell you. The milk, the whip and the pump count all live under a lid that looks the same. Saying "grande PSL, oat milk, no whip" gives the estimate something real to work with.
“A grande pumpkin spice latte with whipped cream and a pumpkin cream cheese muffin.”
Example: Logma logs the grande PSL at about 390 kcal and adds the muffin, counting the sugar in both, in about 3 seconds.
Pumpkin spice latte meal calories
| Order | Approx. calories |
|---|---|
| Grande PSL on its own | ~390 kcal |
| Grande PSL and a pumpkin cream cheese muffin | ~750 kcal |
| Grande PSL and a butter croissant | ~650 kcal |
| Grande PSL, nonfat, no whip, with no pastry | ~260 kcal |
The pastry usually adds more than the drink. A PSL next to a muffin is close to a full meal's worth of calories, so it helps to treat the pair as one.
Can you drink a pumpkin spice latte on a diet
Yes. A grande PSL is about 390 kcal, so it fits most days if you plan around it. The thing to watch is that it is a drink, not a meal, and the sugar is high at about 50 g.
- Order a tall instead of a grande to save about 90 kcal
- Ask for no whip, and switch to nonfat or oat milk
- Ask for fewer pumps of the pumpkin sauce, say two instead of four
- Log it. If your weekly calorie deficit holds, one PSL won't undo it
4 ways to a lighter pumpkin spice latte
- No whip: the single easiest cut, about 80 kcal off a grande.
- Nonfat or oat milk: takes another 50 to 70 kcal off and keeps the flavor.
- Fewer pumps: two pumps instead of four roughly halves the syrup sugar.
- Size down: a tall gives you the same taste for about 90 kcal less than a grande.
FAQ
How many calories are in a pumpkin spice latte?
A grande (16 oz) pumpkin spice latte with 2% milk and whipped cream is about 390 calories. A tall is around 300 and a venti about 470.
How many calories in a skinny pumpkin spice latte?
A grande made with nonfat milk and no whipped cream is about 260 calories, roughly 130 less than the standard grande.
Does the iced PSL have fewer calories?
A little. An iced grande is about 290 calories because it holds less milk than the hot version, which is around 390.
How much sugar is in a pumpkin spice latte?
A grande has about 50 g of sugar. Most of it comes from the pumpkin sauce pumps and the natural sugar in the milk.
Is a pumpkin spice latte bad for weight loss?
Not on its own. At about 390 calories a grande can fit your day. Just count it as a treat, go easy on the whip and sugar, and log it.
Sources: Starbucks (Pumpkin Spice Latte, hot) · Starbucks fall menu 2026 calories · Pumpkin spice latte calories by size. Values are approximate and vary by recipe, portion and brand. Not medical advice.