The arrival of fall brings the return of the beloved pumpkin spice latte. This seasonal favorite has a devoted following, but what happens to your body if you indulge in one every day? Let’s break down the nutrition facts of a pumpkin spice latte. Plus, we’ll explore the potential health impacts of making it a daily habit, from caffeine intake to added sugar content and everything in between.
Pumpkin Spice Latte Nutrition Facts
A pumpkin spice latte (PSL) is a popular seasonal beverage made with espresso, steamed milk, a mix of traditional autumn spices (like cinnamon, nutmeg and clove) and often pumpkin-flavored syrup. While it’s delicious and comforting, the drink’s nutritional profile can vary widely depending on the size, ingredients and how it’s prepared.
This nutrition information is based on a standard medium size PSL from Dunkin’ with whole milk:
• Calories: 420
• Carbohydrates: 59g
• Dietary Fiber: 0g
• Total Sugar: 55g
• Added Sugar: 36g
• Protein: 8g
• Total Fat: 14g
• Saturated Fat: 8g
• Cholesterol: 45mg
• Sodium: 220mg
• Vitamin A: 0IU
• Calcium: 434mg
• Iron: 0mg
A pumpkin spice latte can pack quite a nutritional punch depending on its size and ingredients. This drink often contains significant amounts of added sugar and saturated fat, which can contribute to your daily calorie intake if consumed regularly. On the plus side, it can also provide some healthy nutrients like protein, potassium, calcium and vitamin D, which are important for bone health. However, the overall balance is likely swayed in a less healthy direction due to the total calories and added sugar if you’re drinking a PSL regularly, so it may be best to think of it as something to enjoy more occasionally.
What Happens to Your Body When You Drink a Pumpkin Spice Latte Every Day
You May Drink More Caffeine
Drinking a pumpkin spice latte every day increases your daily caffeine intake, which can have both positive and negative effects. On the plus side, moderate caffeine consumption has been linked to improved focus, alertness and even a lower risk of certain diseases like Parkinson’s and Alzheimer’s disease. However, too much caffeine can lead to increased anxiety, digestive issues and disrupted sleep patterns. The 2020-2025 Dietary Guidelines for Americans recommends consuming at most 400 milligrams of caffeine per day, which is about the amount found in 4 cups of drip coffee. It’s important to monitor how much caffeine you’re consuming to avoid any potentially negative effects.
You May Consume More Added Sugar
Pumpkin spice lattes are often high in added sugar, which can significantly contribute to your daily intake. The daily recommended intake for added sugar is 25 grams or less for women and 36 grams or less for men. Excessive added sugar consumption is associated with a range of health issues, including increased risk of type 2 diabetes, higher risk of heart disease and challenges maintaining a healthy weight. Just one medium PSL can reach or exceed this daily recommendation. Once in a while, this choice isn’t going to make or break your healthy eating goals. However, we always recommend being mindful of how much added sugar you’re adding to your diet through beverages like this one, especially if you’re already consuming added sugar from other sources. In other words, just think about how it fits in to the rest of your day.
You May Consume More Anti-Inflammatory Spices
One of the hidden perks of drinking a pumpkin spice latte is taking in more anti-inflammatory spices like cinnamon, nutmeg and clove. These spices contain antioxidants and compounds that may help reduce inflammation in the body, support heart health and improve blood sugar regulation. While the amount in a latte might be small, incorporating these spices into your diet more regularly can offer some health benefits. Again, choosing a PSL for the spices alone may not offer the health benefits you’re looking for with its high dose of added sugar. However, if you ask for less (or no) flavored syrup, you can enjoy the flavors while reaping more of the spices’ anti-inflammatory benefits.
You Might Add More Saturated Fat to Your Day
Depending on how your pumpkin spice latte is made, you could be adding a substantial amount of saturated fat to your diet. Ingredients like whole milk and whipped cream contain saturated fats, which may raise LDL (bad) cholesterol levels and increase your risk of heart disease if consumed in excess. Opting for lower-fat or non-dairy milk or skipping the whipped cream can help reduce saturated fat intake while still allowing you to enjoy this seasonal drink in moderation.
Tips for Enjoying Pumpkin Spice Lattes in a Healthy Way
A few simple swaps can transform your traditional PSL into a more balanced choice. To enjoy your pumpkin spice latte in a healthier way:
- Choose a smaller size to reduce total calorie, added sugar and saturated fat intake.
- Opt for non-dairy or low-fat milk alternatives to cut down on saturated fat.
- Ask for less syrup or fewer pumps of sweetener to decrease added sugars.
- Skip the whipped cream to lower the added sugar, saturated fat and total calories in the drink.
The Bottom Line
While a pumpkin spice latte is a delightful seasonal drink, consuming one every day can rack up extra calories, addedsugars and saturated fats in your diet. Over time, this could potentially impact your health in negative ways. However, with mindful choices and a few modifications, you can enjoy this popular drink in a way that aligns with your healthy eating goals. And you may consume more anti-inflammatory spices to boot!
