This Chain Has the Lowest Sugar Pumpkin Spice Latte

The second September hit, we moved pumpkin spice to the front of our cabinets. The blend combines cinnamon, nutmeg, clove and ginger to create a beautiful, warm spice that tastes incredible when added to fall drinks and desserts. And when included in nutrient-packed recipes, pumpkin spice actually has anti-inflammatory properties, digestive benefits and can help support metabolic health thanks to the healthy compounds in its 4 ingredients. 

The pumpkin spice latte is probably the most popular pumpkin spice drink every fall—and for good reason: it’s delicious. While many breakfast chains have jumped on the trend for the chillier season, we know that this autumnal coffee can be a high source of added sugar. 

That’s why we’re comparing 8 pumpkin spice lattes from 8 different fast-food spots to see which option has the lowest amount—and which has the highest amount—of sugar in a small cup. From international coffee chains like Starbucks to beloved regional stops like Tim Hortons, here is the breakdown that you should keep in mind before ordering.

We looked at the sugar amounts from the following restaurants: Caribou Coffee, Dunkin’, Krispy Kreme, McDonald’s, Peet’s, Scooter’s Coffee, Starbucks and Tim Hortons. Specifically, we evaluated the small-sized (12-ounce) hot pumpkin spice latte made with their default milk option (whole milk or 2% milk). Here’s how they shape out, organized from highest to lowest grams of sugar per cup:

Caribou Coffee Pumpkin Latte: 52g total sugar

Starbucks Pumpkin Spice Latte: 38g total sugar

Scooter’s Coffee Pumpkin Spice Latte: 38g total sugar

Dunkin’ Pumpkin Spice Signature Latte: 38g total sugar (25g added sugar)

Peet’s Pumpkin Latte: 33g total sugar

McDonald’s McCafé Pumpkin Spice Latte: 33g total sugar (23g added sugar)

Tim Hortons Pumpkin Spice Latte: 30g total sugar

Krispy Kreme Pumpkin Spice Latte: 25g total sugar

The highest and lowest amount of sugar totally shocked us. Caribou Coffee was a clear outlier in its sugar content when compared to its competitors, racking up 52 grams of sugar in each 12-ounce serving. And who knew Krispy Kreme would have the lowest sugar option at 25 grams—perhaps to compliment one of their sugary-yet-mouthwatering doughnuts?

While McDonald’s and Dunkin’ were the only ones to provide the added sugar content in their respective nutrition breakdowns, it’s safe to assume that the majority of the added sugar stems from the flavored pumpkin syrup, as well as sweetened whipped cream. The natural sugar in the milk will add to the total, but it is not a source of added sugar in these beverages.

According to the American Heart Association, a healthy added sugar intake should not exceed, at most, 36 grams per day. So while Krispy Kreme’s PSL may seem to be a “healthy” option, its added sugar content is still over half of the daily recommendation. But at EatingWell, we say that any food or drink can be enjoyed in a nutritious eating pattern with moderation. So if you’re looking to order a pumpkin spice latte from any of the above chains all fall long, here are some healthier tips that registered dietitian and our nutrition editor Jessica Ball, M.S., RD suggests:

• Order fewer pumps of pumpkin syrup. Even just one pump of the pumpkin syrup will enhance the flavor of your latte, and it can cut the added sugar in your drink in half.
• Ask for no whip. Whipped cream tastes amazing, but with the steamed milk on top, the latte will still be creamy and comforting without the whip. Or bring your drink home and top it with our Coconut Whipped Cream, which only has 1 gram of added sugar per serving.
• Swap for a plant-based milk. If you’re looking to reduce the amount of saturated fat or total calories in your morning cup, go for almond milk, oat milk or another plant-based alternative.

Our favorite tip: try out our very own Pumpkin Spice Latte recipe instead. With only 4 grams of added sugar, it beats out all 8 of the above chains. Plus, it has just 6 ingredients and takes 15 minutes to make, which is likely less time and energy than driving to your local chain and spending upwards of $7 for a small pumpkin spice latte.