How the Pumpkin Spice Lattes of the Season Stack Up

Check out the nutrition info from these popular chains before you swap in a pumpkin spice latte for your usual morning joe.
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They’re everywhere, and they’re here for a limited time only, but should you be rushing out to get your pumpkin latte fix on a daily basis? Check out the nutrition info from these popular chains before you swap the seasonal latte for your usual morning joe.

The iconic espresso-and-milk drink no longer contains artificial coloring and now even features real pumpkin (albeit puree). The main flavor ingredient? Pumpkin Spice Flavored Sauce, a mixture of sugar, condensed skim milk and pumpkin puree. Enjoy a small without whipped cream and you can walk out with a drink that’s 100 calories more than a classic latte of the same size. Worth it? For a limited time, we think so.

Per serving: Calories 200; Fat 0 g; Sodium 170 mg; Carbohydrate 39 g; Sugars 38 g; Protein 11 g

Photo by: Jim Scherer ©Jim Scherer

Jim Scherer, Jim Scherer

It’s a real competitor to the Starbucks version at about 20 calories less, but with little transparency as to the ingredients actually used (flavored lattes are presweetened and naturally and artificially flavored), the caloric intake isn’t your only concern.

Per serving: Calories 180; Fat 0 g; Sodium 140 mg; Carbohydrate 37 g; Sugars 36 g; Protein 8 g

Panera’s new pumpkin latte recipe is free of artificial ingredients (Panera removed mono- and diglycerides, sodium benzoate and potassium sorbate to make this fully clean). It’s now made with milk, real pumpkin, whipped cream, spices and salted caramel sauce. Keep calories down by customizing the caloric classic. The skinny uses skim milk, skips the whip, has a drizzle of caramel and 1 pump of pumpkin. Or, opt for the vegan-friendly version made with almond milk and no whip or caramel.

Classic per serving: Calories 450; Fat 12 g; Sodium 150 mg; Carbohydrate 76 g; Protein 10 g

Vegan per serving: Calories 290; Fat 6 g; Sodium 180 mg; Sugars 34 g

Pumpkin Skinny with Caramel per serving: Calories 230; Fat 1 g; Sodium 140 mg; Sugars 33 g

Pret’s organic espresso is blended with organic milk and pumpkin spiced syrup. Since the brand already focuses on natural ingredients, they’ve incorporated them into this fall favorite as well. At 150 calories, it’s the lightest option offered in this roundup.

Per serving: Calories 150; Fat 0 g; Sodium 160 mg; Sugars 24 g; Protein 10 g

100 percent Arabica beans, responsibly grown in pesticide-free orchards, are used for Au Bon Pain’s espresso drinks. The pumpkin pie version features whole milk, espresso, pumpkin syrup (sugar, water, organic pumpkin puree, natural and artificial flavors, citric acid) and cinnamon. Skip the whole milk if you want to bring the calories down.

Per serving: Calories 270; Fat 7 g (Saturated 4 g); Cholesterol 20 mg; Sodium 105 mg; Carbohydrate 37 g; Fiber 1 g; Sugars 34 g; Protein 7 g

McCafé uses whole milk, 100 percent Rainforest Alliance-Certified espresso and pumpkin spice-flavored syrup in this fall drink. Opt for skim if you’re looking to cut back on calories and fat.

Per serving: Calories 270; Fat 9 g (Saturated 5 g); Cholesterol 25 mg; Sodium 130 mg; Carbohydrate 41 g; Sugars 39 g; Protein 10 g

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