You have to know: top 10worst pumpkin lattes

Pumpkin spice season is back. So come to the dark side, we have cookies and a PSL 2022. We made the rating of dangerous lattes that will, if not send you into a sugar coma, turn you into a real pumpkin.

Each coffee shop’s Pumpkin spice latte recipe is different, but the base is all the same: espresso, milk, spices, cinnamon, ginger, nutmeg, and cloves. And the main ingredient is the sauce, made from sugar, condensed milk, pumpkin puree, and flavorings. 

Don’t you agree, just thinking about the amount of sugar per cup makes your teeth hurt?

Let’s start with the positive stuff: what’s good about Pumpkin spice latte?

  • Espresso is a source of antioxidants and polyphenols. And most importantly, it improves peristalsis, which means it’s better to have a toilet near. 
  • Pumpkin is quite keto-friendly, in 100 grams of pumpkin puree without sugar, there are an average of 5 grams of carbs. Pumpkin can close the daily need for vitamin A, and a little vitamins C and E.

And that’s basically are the pros of Pumpkin spice latte come in. 

Cons: what’s bad about Pumpkin spice latte?

  • Sugar – one cup contains just a prohibitive amount of sugar. It’s too much even if you are not on keto, and do not keep track of the amount of carbohydrates in your diet. The American Heart Association recommends 25-36 grams per day. One 16-ounce cup has 50 grams of sugar, which is twice the normal amount. You might as well eat 100 M&Ms.
  • Milk – The standard coffeehouse set: 2% milk, almond milk, coconut milk, soy milk, or skim milk. Plant-based, sugar-free milk is as rare as a unicorn. If you’re among the 65% of the population with lactose intolerance, after one cup of Pumpkin spice latte you’re almost guaranteed abdominal pain, bloating, flatulence, nausea or even diarrhea.
  • Whipped cream – the combination of sugar and fat in whipped cream sends calories straight to your hips, stomach, and other body parts. And if it contains Carrageenan, you have to know, this ingredient causes cramps, gas, and bloating. 

Bottom line: a cup of Pumpkin spice latte certainly won’t kill you, but it will knock you out of ketosis. In terms of the amount of sugar it beats Coca-Cola. 


It’s hard to name Pumpkin latte a healthy drink. If you really want it, better make a sugar-free one at home. Lazy option is to buy a small cup without a whipped cream and then spend an active day. 

PSL 2022: The worse pumpkin lattes in our ranking of scarily sweet lattes

Starbucks Pumpkin Spice Latte
Starbucks is the trendsetter in pumpkin spice lattes because PSL was invented here in 2003. Their classic pumpkin sauce is sugar, condensed milk, pumpkin puree, 2% or less fruit and vegetable juice for color, natural flavors, annatto, salt and potassium sorbate. Starbucks Pumpkin Spice Latte Grande contains 52 g of carbs, 50 g of which are sugar!
Dunkin' 7.5 tsp of sugar
The company does not publish PSL ingredients. But they can be found in the nutrition guide. A small latte (10-14 oz.) with pumpkin spices and whole milk contains 42 g of carbs, 38 g of which are sugar. In some Dunkin' Donuts locations, you can find pumpkin-flavored shots without sugar. This means you get the sugar only from milk and spice mix on top of coffee.
Krispy Kreme 5 tsp of sugar
A latte flavored with Pumpkin Pie Sauce, topped with whipped cream and Pumpkin Spice seasoning. And that is a young chemist's kit: Tapioca Syrup, Natural Flavors, Caramel Color, Nutmeg, Clove, Xanthan Gum, Gellan Gum, Corn Syrup, Mono and Diglycerides, Natural and Artificial Flavors, Carrageenan, Sulfiting Agents. All in a 12 oz. cup - 46g of carbohydrates and 25g of sugar.
Costa Coffee 4 tsp of sugar
Bonfire Spiced Latte. It doesn't look as threatening - due to the lack of whipped cream. But even in a small cup 23 g of carbs, 22 g of which are sugar.
Caribou Coffee 10 tsp of sugar
Everything looks safe: espresso, steamed milk, and even combined with real pumpkin! Topped with ground nutmeg, which you can refuse if you want. But, are you sitting now? 52 grams of sugar!
Peet's 6 tsp of sugar
Oat milk is a key ingredient in many Peet's Coffee beverages this year. Do you think it makes your PSL healthier than normal milk? Oops, but no. A small Cup of 2% milk contains 37 g of carbs and 33 g of sugar, and a cup of Oat milk contains 24 g of sugar and 46 g of carbs.
Coffee Bean and Tea Leaf's 11 tsp of sugar
Has a customizable menu. For example, you can order lattes with sugar-free syrup. But the magic is your latte will still have 40 grams of sugar. A regular latte has 56g of sugar.
Dutch Bros' 8.5 tsp of sugar
Caramel Pumpkin Brûlée Breve. Not only pumpkin but also salted caramel, and whipped cream with powdered sugar on top. And that's total carbs - 51 g, 43 g of which are sugar.
Mcdonalds 8 tsp of sugar
Mcdonalds Pumpkin Spice Flavor Syrup is just scary: fructose, propylene glycol, caramel coloring, natural flavoring, potassium sorbate, sucralose. There are 36 grams of carbs and 35 grams of sugar in a small cup, 280 mg calcium, 2 mcd vitamin D and 340 mg potassium - which are unlikely to add to health with such a dose of sugar.
Biggby coffee 7 tsp sugar
A regular cup has 22.5 g of carbs with 21 g of sugar. If you add whipped cream - 25 g of sugar. But there is an option with skim milk - don't settle for that - minus the fats and plus 10 grams of sugar.

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