How many calories are in a pumpkin spice latte?
A medium 16 fl oz pumpkin spice latte, the size a coffee shop calls a grande, is 273 calories. Per 100 g the drink runs 55 calories, which is low for a dessert-flavored beverage. The size of the cup is what pushes the total up. Almost all of it is milk and syrup.
You'd need to walk about 55 minutes to burn the 273 calories in one medium 16 fl oz cup (496 g).
How long does it take to burn off 273 kcal of pumpkin spice latte?
One medium 16 fl oz cup (496 g) is 273 kcal. Enter your weight and the amount you ate to see how long it takes you to burn that off:
lb
| Activity | Time to burn 273 kcal |
|---|---|
| Walking, brisk | 55 min |
| Cycling, moderate | 34 min |
| Swimming, moderate | 39 min |
| Jogging | 32 min |
| Weight training, moderate | 1 hr 1 min |
Times are for a 155 lb adult at a steady pace; change the weight to see yours. The amount is set to the portion in the text (496 g); change it to what you actually ate. BodyPal works this out from your steps automatically.
On this page
- Pumpkin spice latte quick facts
- Cup sizes from 8 to 20 ounces
- Iced skinny and non-dairy versions
- Why the syrup does the damage
- Saturated fat is the row to watch
- How does a pumpkin spice latte compare?
- Most popular pumpkin spice latte brands
- FAQ
Pumpkin spice latte quick facts
The row behind every number here is FNDDS 2710389, "Coffee, Latte, flavored": espresso, steamed milk and a sweetened flavoring syrup. That is exactly what a pumpkin spice latte is. The unflavored row, 2710386, is the same drink without the syrup, and it is not what anyone is holding in October.
One caveat worth stating up front. USDA's flavored latte row is an average of syrup lattes, not a transcription of any one chain's recipe. If your cup came with whipped cream on top, that cream is extra and USDA does not attach a number to it in this record, so there is none on this page.
| Nutrient | Per 100 g | Per 1 medium, 16 fl oz (496 g) | % Daily Value |
|---|---|---|---|
| Calories | 55 | 273 | — |
| Total fat | 1.57 g | 7.8 g | 10% |
| Saturated fat | 0.91 g | 4.5 g | 23% |
| Carbohydrate | 7.49 g | 37.2 g | 14% |
| Dietary fiber | 0 g | 0 g | 0% |
| Total sugars | 7.22 g | 35.8 g | — |
| Protein | 2.72 g | 13.5 g | 27% |
| Sodium | 34 mg | 169 mg | 7% |
% Daily Value is based on a 2,000-calorie diet.
Verified nutrition data
Numbers on this page come from USDA FoodData Central, the U.S. Department of Agriculture’s food composition database, and from manufacturer labels where a branded product is named. Last verified September 2026. How we verify our data →
Two rows you would see on a carton are missing here: added sugars and trans fat. The FNDDS release does not publish either for this record, so guessing them would mean inventing numbers. Cholesterol comes to 30 mg per medium cup (10% DV) and potassium to 729 mg (16% DV), which is more potassium than most people expect from a coffee drink and comes entirely from the milk.
Cup sizes from 8 to 20 ounces
A latte is sold by volume, not by weight, and that is where people misjudge it. Fluid ounces and grams are close but not equal here: 16 fl oz of latte weighs 496 g, not 454 g.
| Serving | Weight | Calories |
|---|---|---|
| 1 oz | 28 g | 15 kcal |
| 1 cup, 8 fl oz | 248 g | 136 kcal |
| 1 small, 12 fl oz | 372 g | 205 kcal |
| 1 medium, 16 fl oz | 496 g | 273 kcal |
| 1 large, 20 fl oz | 620 g | 341 kcal |
| Per 100 g | 100 g | 55 kcal |
The cup, small, medium and large lines are USDA household measures for this record. The 1 oz line is our own arithmetic from the USDA 100 g figure, not a USDA serving, and it is there only so you can scale an odd-sized mug.
Notice the spread. Moving from the small cup to the large one costs 136 calories, the same as drinking a whole extra 8 fl oz latte. Size is the single biggest lever on this page, ahead of milk choice and well ahead of whether it is iced.
Iced skinny and non-dairy versions
Every version below is a separate USDA record, priced at the same 16 fl oz cup so the comparison is fair. Iced drinks hold 480 g rather than 496 g, because ice takes up room that milk would otherwise fill.
| Version | Per 100 g | 16 fl oz cup | Calories |
|---|---|---|---|
| Pumpkin spice latte, standard milk | 55 kcal | 496 g | 273 kcal |
| Nonfat, the "skinny" build | 42 kcal | 496 g | 208 kcal |
| Iced pumpkin spice latte | 40 kcal | 480 g | 192 kcal |
| Iced nonfat | 32 kcal | 480 g | 154 kcal |
| Almond or oat milk | 40 kcal | 496 g | 198 kcal |
| Decaf, standard milk | 55 kcal | 496 g | 273 kcal |
| Plain latte, no syrup | 43 kcal | 496 g | 213 kcal |
Decaf is the one that surprises people: it is identical at 273 calories, because taking the caffeine out changes nothing you can count. The cheapest real saving is iced nonfat at 154 calories, which is 119 below the standard hot cup.
Plant milk is not automatically the light choice. At 198 calories it beats the dairy version by 75, but it also drops the protein from 13.5 g to 4.7 g per cup, so it buys you fewer calories and less staying power at the same time.
Bottled versions sold in stores sit lower per 100 g because they are thinner drinks: Califia Farms Pumpkin Spice Latte is 33 calories per 100 g, or 119 for its 12 fl oz bottle, and the Atkins Pumpkin Spice Latte protein shake is 52 per 100 g, or 169 for a 325 mL bottle. Neither is a substitute for a shop-made latte in taste, but both make the label math easy.
Why the syrup does the damage
Milk gets the blame and syrup does the work. The flavored row is 55 calories per 100 g, the unflavored latte is 43, so the same 16 fl oz cup goes from 213 calories to 273. That is 60 calories of pure syrup, and it is the single clearest number on this page.
Sugar follows the same line. A medium flavored latte carries 35.8 g of total sugars against 20.1 g in a plain latte of the same size, a gap of about 15.7 g, which is our own arithmetic from the two USDA 100 g rows rather than a published figure. Milk sugar accounts for the base; the pump of syrup adds the rest.
This is why ordering "skinny" disappoints anyone who thinks they cut the sweetness. The nonfat build takes calories down to 208, but total sugars actually read 36.5 g, marginally higher than the standard cup, because the syrup is unchanged and there is slightly more milk solid in the glass. If sugar is your target, fewer pumps beat different milk every time.
Saturated fat is the row to watch
At 4.5 g, the saturated fat in a medium cup is 23% of the Daily Value, the highest percentage of any row you would want to keep down, ahead of the 14% for carbohydrate and the 10% for total fat. The Dietary Guidelines for Americans put the ceiling at less than 10% of daily calories from saturated fat, which is about 22 g on a 2,000-calorie day. One latte uses a fifth of it.
Fiber is the mirror image: zero grams, in a drink carrying 37.2 g of carbohydrate. Nothing in the cup slows the sugar down, which is why a latte on an empty stomach behaves differently from the same calories eaten as breakfast. The FDA's Daily Value reference is the yardstick for both percentages here.
The one genuinely good row is protein, at 13.5 g and 27% DV, which is more than most sweet coffee drinks manage. Treat the drink as a small meal rather than a beverage and the arithmetic gets easier.
How does a pumpkin spice latte compare?
| Drink | Per 100 g | US serving | Calories |
|---|---|---|---|
| Pumpkin spice latte | 55 kcal | 1 cup, 240 g | 132 kcal |
| Latte, no syrup | 43 kcal | 1 cup, 240 g | 103 kcal |
| Latte, nonfat | 30 kcal | 1 cup, 240 g | 72 kcal |
| Iced latte | 27 kcal | 1 cup, 240 g | 65 kcal |
Our take: cup for cup, the flavored latte is roughly double a plain iced latte and about 29 calories above a regular hot one. If you are watching calories, the order that costs you least is an iced latte with one pump instead of the standard build, since ice and syrup are the two variables you can actually change at the counter. If you want the drink to do some work for you, keep the dairy: the 13.5 g of protein in a medium cup is the only reason to treat it as part of a meal rather than as candy in a cup. The 240 g cup figures above are our own arithmetic from each USDA 100 g row, scaled for a like-for-like comparison.
Most popular pumpkin spice latte brands in the United States
Ranked by how widely each product appears among foods sold in the United States, from the BodyPal food database of over 3.3 million products. Calories are the figures printed on each Nutrition Facts label, checked against USDA FoodData Central.
| Product | Calories (per 100 g) |
|---|---|
| Califia Farms Pumpkin Spice Latte | 33 cal |
| Atkins Pumpkin Spice Latte Protein-Rich Shake | 52 cal |
Brand popularity: BodyPal food database. Nutrition: manufacturer labels / USDA FoodData Central.
Pumpkin spice latte FAQs
How many calories are in a pumpkin spice latte?
A medium 16 fl oz cup is 273 calories, based on the USDA flavored latte row at 55 calories per 100 g. A small 12 fl oz cup is 205 and a large 20 fl oz cup is 341. An 8 fl oz home-sized cup lands at 136 calories.
How many calories in a grande pumpkin spice latte?
A grande is 16 fl oz, which is 496 g of drink and 273 calories. That is the medium size on this page. Order the same drink iced and it drops to 192 calories, because ice takes up part of the cup and less liquid fits in.
How much sugar is in a pumpkin spice latte?
A medium cup carries 35.8 g of total sugars, from milk sugar plus the flavored syrup. A plain latte of the same size has 20.1 g, so the syrup accounts for roughly 15.7 g of it, our own arithmetic from the two USDA rows. USDA does not publish added sugars for this record.
How many calories in an iced pumpkin spice latte?
An iced pumpkin spice latte in a 16 fl oz cup is 192 calories, against 273 for the hot one. The row runs 40 calories per 100 g instead of 55, and the cup holds 480 g rather than 496, because ice displaces milk.
How many calories in a skinny pumpkin spice latte?
A skinny pumpkin spice latte, made with nonfat milk, is 208 calories in a 16 fl oz cup, 65 fewer than the standard version. The saving is fat, not sugar: total sugars come out at 36.5 g against 35.8 g, because the syrup is unchanged.
How many calories in a pumpkin spice latte with almond milk?
A 16 fl oz pumpkin spice latte made with almond or oat milk is 198 calories, using the USDA non-dairy flavored latte row at 40 calories per 100 g. Protein is the real change: 4.7 g per cup instead of 13.5 g, since plant milks carry far less of it.
Does a pumpkin spice latte have protein?
Yes. A medium 16 fl oz cup has 13.5 g of protein, 27% of the Daily Value, which is unusual for a sweet coffee drink. The protein comes from the milk, not from the syrup. A nonfat version lands at 13.8 g, since skimming the fat leaves the milk protein alone.
Is a pumpkin spice latte bad for weight loss?
At 273 calories, a medium pumpkin spice latte is a snack, not a drink you can ignore. Nothing about it stops weight loss on its own, but if you have one daily you have to budget it. The 8 fl oz cup at 136 calories is the easy fix.
Similar foods
- Bubble Tea — 239 cal per drink
- Protein Shake — 156 cal per cup
- Apple cider — 114 cal per cup
- Root beer — 152 cal for 12 fl oz glass
- Tonic Water — 124 cal per can or bottle (12 fl oz)
- Sweet tea — 119 cal for 12 fl oz glass
Count it without the math
Point the camera at the cup and BodyPal logs the size and the syrup for you.
