Here’s What Dietitians Would Order

We just felt the first hint of a fall breeze, so it’s perfect timing for Starbucks to unleash their fall menu, featuring cult-favorite drinks like the Pumpkin Spice Latte as well as new offerings.

For the first time, the brand-new Iced Apple Crisp Nondairy Cream Chai enters the lineup, adding on another dairy-free option this year. More beverages returning include the Pumpkin Cream Cold Brew, Iced Pumpkin Cream Chai, Apple Crisp Oatmilk Macchiato and Apple Crisp Oatmilk Shaken Espresso.

And that’s not all: why stop at a drink when a small treat can be added to the mix? The fan-favorite Pumpkin Cream Cheese Muffin and Baked Apple Croissant return, plus a new cake pop design that may be their cutest yet.

Okay, we know we have your mouth watering and wanting to grab your car keys. But before you swing over to the restaurant chain, there are some things you should keep in mind. We asked two dietitians for their thoughts and what they would order from the seasonal menu—here’s what they had to say.

First, let’s take a look at the nutrition information for their newest seasonal drink, the Iced Apple Crisp Nondairy Cream Chai (12-ounce):

• Calories: 280
• Carbohydrates: 47 g 
• Dietary Fiber: 2 g
• Total Sugars: 34 g
• Protein: 3 g
• Total Fat: 9 g
• Saturated Fat: 1 g
• Cholesterol: 0 mg
• Sodium: 105 mg

While this drink is probably delicious, the amount of added sugar–even in the smallest size–is worth paying attention to. The American Heart Association states that a healthy added sugar intake should not regularly exceed, at most, 36 grams per day. This drink is over 94% of the maximum suggested amount.

Let’s be clear that an occasional treat, like these Starbucks drinks as-is, are totally fine to include into a nutritious eating pattern. We at EatingWell believe that any food or beverage can be enjoyed in moderation within a healthy diet. But moderation is key, so if you were looking to get in a daily dose of pumpkin spice- or apple crisp-flavored coffee, here are what dietitians suggest ordering.

“I love iced coffee all year and typically go for oat milk as creamer, so the Iced Apple Crisp Oatmilk Shaken Espresso definitely piqued my interest,” EatingWell nutrition editor Jessica Ball, M.S., RD says. “It’s also lower in added sugar than some of their other new menu items, like the Pumpkin Cream Cold Brew, but it still contains 21 grams in a 16-ounce serving. I’d ask for half of the typical amount of apple-brown sugar syrup to help reduce that.”

Our senior commerce editor Brierley Horton, M.S., RD offers the same advice, from a nutrition perspective as well as personal preference.

“I always ask for half their usual flavorings. Every time,” Horton shares. “Honestly, it’s just too sweet for me without their standard amount. I’m a big fan of oat milk as my creamer.” She also recommends using almond milk as a creamer if you’re looking for a lower-calorie option.

Horton also wants to give a shout out to the new Raccoon Cake Pop, which she will definitely be snagging on her next Starbucks run.

“My daughters love their cake pops and I’m almost always willing to lean into that request because of its portion size, and Starbucks food colorings come from natural sources, which isn’t easy to come by in a cute store-bought dessert,” she explains.