'Tis the season for pumpkin spiced lattes!
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It’s the most wonderful time of the year! 🎶
At long last, Starbucks — and every other coffee shop — has dropped its fall menu, which is full of delicious seasonal drinks like a salted maple shaken espresso and, of course, the classic pumpkin spice latte. The only issue (that I’ve noticed) is that they’re all typically high in fat, sugar, and calories. *womp*
We asked nutritionists to share some simple swaps and tips to make your favorite fall drink healthier without sacrificing taste. Check out their recommendations below. |
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Drink up,
Morgan Mandriota
Newsletter Editor, Healthline |
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Written by Morgan Mandriota
September 11, 2026 • 3 min read |
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If you haven’t already seen, Starbucks has brought back a bunch of classic seasonal favorites and introduced some new drinks to its 2026 fall menu, including a banana bread latte and an iced chaider (chai-cider mix).
Here’s the nutritional value for a few of the most popular items on the list: |
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Pumpkin Spice Latte: 390 calories, 14 grams (g) fat, 50 g sugar |
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Iced Pumpkin Cream Shaken Espresso: 310 calories, 14 g fat, 37 g sugar |
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Iced Pumpkin Cream Matcha: 350 calories, 17 g fat, 39 g sugar |
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Iced Banana Bread Chai: 350 calories, 14 g fat, 48 g sugar |
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Pecan Cortado: 130 calories, 4 g fat, 17 g sugar |
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Pecan Crunch Latte: 260 calories, 6 g fat, 37 g sugar |
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Iced Chaider: 90 calories, 0 g fat, 20 g sugar |
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Keep in mind that these numbers are only for a grande (16 fluid ounces). They vary depending on the size of the drink you order.
Let’s be clear: Enjoying a fun seasonal drink here and there is A-OK. It’s the regular (multiple times a week) consumption of these drinks that can potentially be cause for concern. Enjoying them less often, choosing lower-sugar modifications, and pairing them with adequate protein can help you enjoy these drinks while still supporting your health goals. If you have diabetes or other health conditions that affect blood sugar, you may benefit even more from using these strategies.
Coffee, on its own, has many bioactive compounds that have been shown to improve health and longevity. For example, regular coffee consumption may reduce the risk of type 2 diabetes and heart disease. One review found that coffee drinkers had about a 10% lower risk of developing these conditions compared to non-drinkers.
If you’re looking to cut down on added sugars or make your favorite drink even just a little bit healthier, consider these expert-backed tips when making your next coffee shop stop: |
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Ask for half the amount of sugar. |
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Skip the whipped cream. |
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Opt for cinnamon instead of syrups for flavor. |
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Choose lower-fat milk to reduce the fat content. |
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Order a smaller-sized drink. |
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Increase protein by choosing cow’s milk, soy milk, or protein-boosted milk to help slow the blood sugar rise. |
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| ☕ Over to you: What’s your favorite fall coffee or tea drink? Email wellnesswire@healthline.com to share with us! (For me, it’s a good old pumpkin spice latte.) |
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| In case you want to DIY… |
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| Casabrews Ultra Espresso Machine |
| The best hack for healthifying your favorite fall drink: Try making it yourself! I recommend using the machine that I own and love, the Casabrews Ultra. Everything you need to get started comes in the box — a 58 mm portafilter, different-sized pucks, a steam wand, a tamper, a little brush to wipe away loose grinds, you name it — and the tank holds a lot of water, so you don’t have to keep refilling it. I’ve been having so much fun steaming milk and making lattes every day that taste just as good as what I’d get from a coffee shop, minus the $8 per drink price tag. |
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| Every product we recommend has gone through either Healthline’s or Optum Now’s vetting processes. If you buy through links on this page, we may receive a small commission or other tangible benefit. Healthline has sole editorial control over this newsletter. Potential uses for the products listed here are not health claims made by the manufacturers. Healthline and Optum Now are owned by RVO Health. |
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| Until next time, |
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Take care of yourself, and we’ll see
you again soon! |
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| This edition was powered by |
| the best season. |
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