Pumpkin Drinks: The Best and Worst

With a multitude of yummy options out there, it can be hard to resist the urge to order a pumpkin spice-flavored beverage when it appears on fall coffee shop menus. But how can you be sure that the one you’re trying isn’t loaded with sugar and calories?

Below, we break down the champion choices, as well as the calorie and sugar culprits, based on my “Love it, Like It, Hate it” segment on WGNO. 

Note: Nutrition information noted below for a medium (16 oz) drink, except Smoothie King’s 20 oz smoothie.

LOVE IT!

Homemade Pumpkin Spice Protein Shake

• ½ cup no-sugar-added vanilla ice cream (or Arctic Zero Vanilla Maple) – optional
• ½ cup unsweetened almond milk or skim/low fat milk
• ¾ cup 2% Greek yogurt
• ½ cup canned pumpkin puree
• 1 tsp pumpkin pie spice (or ½ tsp cinnamon & ¼ tsp nutmeg)
• 1 packet of Swerve Sweetener
• Add ice and blend.

Nutrition facts vary with milk and ice cream selections; provides 25 grams protein, 3.5 grams fiber; zero added sugar, and 200 to 300 calories.

LIKE IT!

Smoothie King | Pumpkin Slim-N-Trim

• 240 calories, 2.5 grams saturated fat, 43 grams of carbs, 29 grams of sugar, 15 grams protein
• 90 calories, 9 grams fat, 4 grams of carbs, 2 grams of sugar, 1 gram of protein

Main Squeeze Juice Co | Pumpkin Spice Fueled Latte | (Request “Elevate it”)

• 90 calories, 9 grams fat, 4 grams of carbs, 2 grams of sugar, 1 gram of protein
  

HATE IT!
Both pack in a meal’s worth of calories and carbs, with more than two day’s worth of added sugar!

McDonalds Pumpkin Spice Latte

• 340 calories, 6 grams saturated fat, 51 grams carbs, 48 grams sugar, 12 grams protein

Starbucks Pumpkin Spice Latte

• 380 calories, 8 grams saturated fat, 52 grams carbs, 50 grams sugar, 14 grams protein

For more specifics on this topic, check out my full "Love it, Like it, Hate it” article on WGNO New Orleans here. And this fall, be inspired to live your strongest, healthiest life! Subscribe to my podcast FUELED | wellness + nutrition for the latest trends and research related to your body and mind.