Pumpkin Spice Lattes: Which Chain Has the Lowest Sugar Option?

The Pumpkin Spice Latte: A Fall Favorite

The second September hits, we move pumpkin spice to the front of our cabinets. The blend combines cinnamon, nutmeg, clove, and ginger to create a beautiful, warm spice that tastes incredible when added to fall drinks and desserts. And when included in nutrient-packed recipes, pumpkin spice actually has anti-inflammatory properties, digestive benefits, and can help support metabolic health thanks to the healthy compounds in its four ingredients.

The Great Pumpkin Spice Latte Debate

The pumpkin spice latte is probably the most popular pumpkin spice drink every fall – and for good reason: it’s delicious. While many breakfast chains have jumped on the trend for the chillier season, we know that this autumnal coffee can be a high source of added sugar.

Comparing Pumpkin Spice Lattes from 8 Fast-Food Spots

That’s why we’re comparing 8 pumpkin spice lattes from 8 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 like Starbucks to beloved regional stops like Tim Hortons, here is the breakdown that you should keep in mind before ordering.

The Sugar Showdown

We looked at the sugar amounts from the following restaurants: Caribou Coffee, Dunkin’, Krispy Kreme, McDonald’s, Peet’s, Scooter’s Coffee, Starbucks, and Tim Hortons. Specifically, we evaluated the small-sized (12-ounce) hot pumpkin spice latte made with their default milk option (whole milk or 2% milk). Here’s how they shape out, 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

A Healthy Perspective

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. But at EatingWell, we say that any food or drink can be enjoyed in a nutritious eating pattern with moderation.

Healthier Tips for Enjoying Your Pumpkin Spice Latte

Here are some healthier tips that registered dietitian and our nutrition editor Jessica Ball, M.S., RD suggests:

• 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.

A Homemade Alternative

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 pumpkin spice lattes can be a tasty and enjoyable fall treat, it’s essential to be mindful of the added sugar content. By choosing a lower-sugar option or making a healthier modification, you can still indulge in the flavors of the season without compromising your dietary goals.

FAQs

Q: Which chain has the lowest sugar pumpkin spice latte?
A: Krispy Kreme Pumpkin Spice Latte has the lowest sugar content, with 25g total sugar.

Q: Which chain has the highest sugar pumpkin spice latte?
A: Caribou Coffee Pumpkin Latte has the highest sugar content, with 52g total sugar.

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: How can I make a healthier pumpkin spice latte?
A: Try ordering fewer pumps of pumpkin syrup, asking for no whip, and swapping for a plant-based milk to reduce the amount of added sugar and calories in your drink.