As a returning college student, these past few weeks have been extremely busy for me. Between studying for midterms and writing papers I have spent most of my time with earphones in and my face buried in the computer screen. My go to place to get productivity flowing through my veins is Starbucks. The constant supply of fresh brewed coffee gives me that extra push I need to cross things off my never-ending to do list.
I always look forward to sipping on their seasonal treats, my favorite being the pumpkin spice latte. Given my area of study, dietetics, I am always watching my food and beverage intake a little more than the average person. So I’m going to share my secret of how I get the same great pumpkin taste, while consuming fewer calories.
A traditional Starbucks, tall (12 oz), pumpkin spice latte contains 300 calories, 11 g fat, 7 g of which is saturated, and 39 g sugar. By making minor changes, ordering it without the whipped cream and replacing 2% milk with non-fat milk, you can decrease the calorie content to 200 and get rid of all the fat.
I don’t like to drink my calories, so I have gotten crafty to come up with an even lower calorie version. My go to order at Starbucks is always a tall, Cafe Misto, which is coffee mixed with frothed milk. I always request that mine is made with the dark roast coffee and non-fat milk. To get the pumpkin flavor I also request just 1 pump of pumpkin spice syrup be added. A pump of the syrup is equivalent to 1 tablespoon and 75 calories. A traditional pumpkin spice latte has 2 pumps of the pumpkin spice syrup, which totals to approximately 150 calories of pure sugar. By asking for 1 pump I get to enjoy the pumpkin flavor, without consuming too much sugar.
I also request that they include the spices, normally put on top of a pumpkin spice latte, to give it that extra fall flavor. My version of the pumpkin spice latte comes in at 135 calories, 0 g fat and 26 g sugar. This cuts the calorie content of the original by more than half. Every year I ask if they have a sugar-free pumpkin syrup and I always get the same answer, “not yet”. So, until they do I will continue to use my little trick so that I can enjoy on of my favorite treats.
Enjoying a Cafe Misto with a little pumpkin flavoring!
Eat. Drink. Be Healthy. 