Cold Brew with Pumpkin Cream

Cold Brew is a healthier option if you must have a seasonal beverage. A grande Pumpkin cream Cold Brew contains 250 calories, 12g fat, and 31g sugar. This is significantly less than other fall drinks.

Burrows says that a cold brew has fewer ingredients, and the difference in nutritional value can be seen.

The saturated fat content of this beverage is a major concern. Burrows says that the Pumpkin Spice cream foam is likely to be responsible for the saturated fat. This can be easily omitted.

You can also request one vanilla syrup pump instead of two.

Hot Apple Crisp Oatmilk Macchiato

The Hot Apple Oatmilk Macchiato, like most drinks on the menu for fall, is high in sugar (29g), fat (10g), and calories (320). The 16 fl. oz. grande is also tall in caffeine, with 170mg.

Burrows says that with just two drinks, you’d have reached your daily caffeine limit. With 29g of added sugar, this could lead to a huge energy boost, followed by an even bigger crash.

Burrows suggests reducing the amount of sugar in the Spiced Apple Drizzle and Apple Brown Sugar Syrup by half.

She adds that “there will also be some sugar in the oatmilk, so switching to whole milk can help reduce your overall sugar intake.”

You may want to ask for decaf if you are sensitive to caffeine.

Pumpkin Spice Frappuccino

A grande Pumpkin Spice Frappuccino has 65g of added sugar. It is among the highest sugar-containing drinks. It contains 420 calories.

A medium size has 510 calories and 80g of sugar.

Nutritionist Tony Cottenden explains that this is roughly equivalent to three-and-a-half cans of Coca-Cola.

He explains that you can modify the drink to include skim milk. However, this will only reduce overall calorie intake marginally. Even with this modification, the glass is still more calorie-dense than most baked goods, including cookies and donuts.

Ordering a smaller drink size is one of the best ways to reduce the sugar and calorie content. You can save 220 calories by choosing a tall instead of a venti.

Iced Apple Crisp Macchiato

The Iced Apple Crisp Macchiato has a high sugar and calorie content. A grand size has 310 calories and contains 34g of sugar.

But just because a drink is high in calories does not mean that you will be satisfied with it. Cottenden says that the glasses are easy to consume too much because they contain so many calories.

High-sugar beverages like this make us want more food. “They bypass our hunger signals, so we easily overconsume.”

You could ask for less or even skip the spiced apple drizzle if you are concerned about the amount of sugar in the Apple Brown Sugar Syrup.

Iced Pumpkin Chai Latte

Cottenden claims that the drink contains a lot of calories. A grande-sized Iced Pumpkin Cream Chai Latte has 460 calories and 66g of sugar.

He notes that “in a society with a high caloric intake, a beverage like this could inadvertently add to the problem without the consumer realizing it.”

You can reduce the amount of calories by asking for the drink without the topping. You could also choose a Light Pumpkin Cream Cold Foam.

It may be best to choose a smaller size. You can save 120 calories by choosing a tall size over a grande.

Iced Apple crisp Oatmilk Shaken Espresso

Cottenden claims that the Iced Apple Crisp Oatmilk shaken espresso is a good choice for the fall menu. It has 180 calories, 4.5g fat, and 21g sugar.

He says that you are still consuming liquid calories. The problem with liquid calories, however, is that they are not very satisfying. High amounts of sugar also make the drink very tasty and could cause you to crave other high-calorie, delicious foods,” he says.

You’ve already made a healthier choice by choosing this drink instead of others. But you can take it one step further and ask for half the Apple Brown Sugar Syrup.

You can also reduce sugar by switching to whole milk from oat milk.


Cottenden says that while these drinks are comforting in the cold, it is important to consider their nutritional value.

While we shouldn’t be demonizing these drinks, he says it’s important that you keep in mind moderation. These drinks can be enjoyed as a treat on occasion, and healthier swaps can be made when possible.

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