Starbucks Fall Drinks 2023: Nutrition, Ingredients, and Health Tips
Get the full scoop on Starbucks' 2023 fall drinks—including calories, ingredients, and expert healthy hacks.
Starbucks Fall Drinks 2023: A Complete Nutrition and Ingredient Guide
Every autumn, Starbucks delights customers with its festive drink lineup. For 2023, two new iced beverages—a twist on familiar favorites—join the array of beloved classics. But how do these cozy drinks stack up nutritionally? Here’s a deep dive, informed by expert analysis and official nutritional data, to help you sip smarter this season.
Overview of the 2023 Fall Menu
This year’s Starbucks fall menu highlights two new iced drinks, alongside returning favorites that are synonymous with chilly weather:
- Iced Apple Crisp Oatmilk Shaken Espresso (new)
- Iced Pumpkin Cream Chai Tea Latte (new)
- Pumpkin Spice Latte (PSL)
- Iced Pumpkin Spice Latte
- Pumpkin Spice Creme
- Pumpkin Cream Cold Brew
Each beverage offers distinctive flavors, but most are united by rich spices, creamy textures, and—importantly—generous amounts of sugar and carbohydrates.
What Goes Into These Festive Drinks?
Starbucks seasonal drinks are crafted to evoke autumn comfort, often featuring pumpkin, cinnamon, nutmeg, clove, apple, and chai spice. While these aromatics sound wholesome, the full ingredients list reveals processed syrups and sweeteners contributing to high-calorie profiles.
- Espresso or tea base: Coffee or chai concentrate for caffeine and flavor.
- Milk alternatives: Options like whole, skim, almond, and oat milk—sometimes combined in one drink.
- Syrups and flavorings: Apple brown sugar syrup, pumpkin spice syrup, vanilla syrup.
- Cold foam or whipped cream: Dairy or plant-based foams, whipped cream topping.
- Spice dustings: Cinnamon, nutmeg, clove, and pumpkin spice blends.
Notably, the health benefits associated with spices used are minimal, given their relatively small quantities and the presence of sugar and fat.
New for 2023: Featured Iced Drinks
Iced Apple Crisp Oatmilk Shaken Espresso
This new cold concoction blends espresso with “notes of apple, cinnamon, and brown sugar,” shaken with oat milk for a creamy, aromatic treat. Some unique ingredients include canola oil and an apple brown sugar coffee syrup, designed to infuse the drink with its signature fall flavor.
| Nutrient | Amount |
|---|---|
| Calories | 180 |
| Total Fat | 4.5 g |
| Carbohydrates | 34 g |
| Protein | 2 g |
| Sugars | 21 g |
| Sodium | 190 mg |
| Fiber | 1 g |
- Expert tip: While this drink offers a lower calorie count than other fall options, its sugar and carb content are still significant. To reduce sugar, ask for fewer syrup pumps or switch to a smaller cup size.
Iced Pumpkin Cream Chai Tea Latte
A fusion of spiced chai tea concentrate and pumpkin cream cold foam, finished off with a dusting of pumpkin spice. The decadent flavor comes at a nutritional cost, mostly due to sugar and saturated fat.
| Nutrient | Amount |
|---|---|
| Calories | 460 |
| Total Fat | 17 g (11 g saturated) |
| Carbohydrates | 68 g |
| Protein | 10 g |
| Sugars | 66 g |
| Sodium | 160 mg |
| Fiber | 0 g |
What others are reading
- Expert tip: To keep things lighter, opt for no whipped cream, request skim or alt milk, or ask for fewer pumps of syrup. Consider splitting the drink with a friend for half the calories and sugar.
Classic Fall Favorites—Returning for 2023
Pumpkin Spice Latte
Marking its 20th anniversary, Starbucks’ iconic PSL remains a signature treat: espresso, steamed milk, pumpkin, cinnamon, nutmeg, clove, whipped cream, and pumpkin pie spices.
| Size | Calories | Fat (g) | Carbs (g) | Protein (g) | Caffeine (mg) |
|---|---|---|---|---|---|
| Tall | 300 | 12 | 39 | 11 | 75 |
| Grande | 390 | 14 | 52 | 14 | 150 |
| Venti | 470 | 16 | 65 | 18 | 150 |
- Calorie-saving tip: Skip the whipped cream and swap in almond milk to save up to 100 calories.
Iced Pumpkin Spice Latte
The iced PSL features the same signature ingredients, served over ice for a refreshing take.
| Size | Calories | Fat (g) | Carbs (g) | Protein (g) | Caffeine (mg) |
|---|---|---|---|---|---|
| Tall | 270 | 12 | 35 | 8 | 75 |
| Grande | 370 | 16 | 47 | 11 | 150 |
| Venti | 480 | 18 | 68 | 15 | 225 |
- Calorie-saving tip: Reduce calorie load by requesting fewer pumps of pumpkin sauce and opting for almond or skim milk.
Pumpkin Spice Creme
A caffeine-free version ideal for kids and those avoiding stimulants, using steamed milk and fall spices with whipped cream.
| Size | Calories | Fat (g) | Carbs (g) | Protein (g) | Caffeine (mg) |
|---|---|---|---|---|---|
| Tall | 310 | 12 | 40 | 12 | 0 |
| Grande | 400 | 15 | 52 | 15 | 0 |
| Venti | 480 | 17 | 65 | 19 | 0 |
- Calorie-saving tip: Use skim milk and skip whipped cream for a lighter treat.
Pumpkin Cream Cold Brew
Cold brew coffee with pumpkin cream cold foam and vanilla syrup, offering a lighter refreshment compared to latte-style beverages.
| Size | Calories | Fat (g) | Carbs (g) | Protein (g) | Caffeine (mg) |
|---|---|---|---|---|---|
| Tall | 140 | 7 | 18 | 2 | 145 |
| Grande | 250 | 12 | 31 | 3 | 185 |
| Venti | 310 | 15 | 40 | 3 | 275 |
- Calorie-saving tip: Ask for half the syrup and light foam, which can shave off both calories and sugar.
Expert Opinions: Are These Drinks Healthy?
Nutritionists agree that while Starbucks’ fall beverages are delicious seasonal treats, their health profiles are less than ideal:
- High sugar content: Most drinks deliver over 30 grams of sugar per serving, with some exceeding 60 grams—far beyond recommended daily limits for added sugars.
- Minimal fiber: Despite some drinks using plant-based milks, fiber content remains negligible.
- Saturated fat: Whipped cream and milk choices elevate saturated fat, which can impact heart health if consumed frequently.
- Overall impact: For most people, these drinks should be enjoyed in moderation, as an occasional treat rather than a daily staple.
How to Make Your Starbucks Fall Drink Healthier
Experts suggest several hacks to lighten your beverage and make it more suitable for regular enjoyment:
- Downsize your drink: Choose a “Tall” rather than “Grande” or “Venti” to automatically lower calories, sugar, and fat.
- Alter milks: Substitute whole milk for almond or oat milk to slash calories and saturated fat—almond milk is especially low.
- Reduce syrup: Ask for one to two fewer pumps of syrup for lower sugar—most baristas are happy to oblige.
- Skip the whip and cold foam: Removing whipped cream or opting for “light foam” trims significant fat and sugar.
- Go half-sweet: Many drinks can be prepared “half-sweet,” offering all the flavor with less sugar.
Nutritional Comparisons: The 2023 Lineup at a Glance
| Beverage | Calories | Sugar (g) | Fat (g) | Caffeine (mg) |
|---|---|---|---|---|
| PSL (Grande) | 390 | 52 | 14 | 150 |
| Iced PSL (Grande) | 370 | 47 | 16 | 150 |
| Pumpkin Spice Creme (Grande) | 400 | 52 | 15 | 0 |
| Pumpkin Cream Cold Brew (Grande) | 250 | 31 | 12 | 185 |
| Iced Apple Crisp Oatmilk Shaken Espresso | 180 | 21 | 4.5 | temp: unknown |
| Iced Pumpkin Cream Chai Tea Latte (Grande) | 460 | 66 | 17 | temp: unknown |
Frequently Asked Questions (FAQs)
Q: Which Starbucks fall drink has the lowest calorie count?
A: The Pumpkin Cream Cold Brew (Tall) is the lowest among featured options at 140 calories per serving.
Q: Are Starbucks fall drinks suitable for people with diabetes?
A: Most seasonal drinks are high in sugar and carbohydrates, making them poor choices for people with diabetes. Modifications such as reduced syrup, sugar-free options, and smaller sizes can help, but consult your healthcare provider for specific advice.
Q: Can I order a vegan version of these drinks?
A: Most drinks can be made vegan by substituting dairy milk with oat, almond, or soy milk, and requesting no whipped cream or cold foam (as these are typically dairy-based).
Q: How much caffeine is in Starbucks fall drinks?
A: Caffeine content varies from 0 mg (for Pumpkin Spice Creme) to 275 mg (Venti Pumpkin Cream Cold Brew), with most espresso-based grande drinks containing around 150 mg.
Q: Do Starbucks seasonal drinks have any nutritional benefits?
A: While spices such as cinnamon, nutmeg, and clove have recognized health benefits, the quantity in these drinks is too small to provide meaningful effects. The drinks provide some protein and calcium (from dairy), but these positives are outweighed by the high sugar and fat content.
Final Thoughts: Seasonal Sipping With Savvy
Starbucks’ fall drinks are designed for indulgence—not everyday nutrition. Whether you favor pumpkin, apple, or chai, the best advice is moderation. By customizing your drink and making informed choices, you can enjoy the flavors of fall without overloading on sugar and empty calories.
Next time you’re in line for a PSL or one of the new iced creations, use the tips above to order a healthier, happier seasonal treat.
References
- https://cheatdaydesign.com/fall-starbucks-drink-lineup/
- https://www.prevention.com/food-nutrition/a44938231/starbucks-fall-drinks-2023-nutrition/
- https://www.healthline.com/health-news/nutritionists-break-down-starbucks-new-seasonal-drinks-and-how-to-make-them-healthier
- https://www.starbucks.com/menu/product/418/hot/nutrition
- https://www.starbucks.com/menu/product/427/iced
- https://lorincheung.com/the-best-low-sugar-starbucks-fall-drinks/
- https://www.starbucks.com/menu/product/2123113/iced/nutrition
- https://www.starbucks.ie/nutrition
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