If you haven’t heard, Starbucks New Fall Menu Drinks are back for another year! Featuring old favorites and new ones, this year’s lineup features familiar fall flavors like pumpkin and apple. Along with classic Starbucks drinks like chai lattes and cold brews, there are plenty of options to choose from the next time you visit the drive-thru.
MyFitnessPal asked registered dietitian Denise Hernandez for tips on how to modify your menu to meet your health and wellness goals while still enjoying the many great options Starbucks has to offer.
How to Modify Starbucks Drinks to Fit Your Goals
Often, when we order coffee at a coffee shop or chain store, we don’t always pay attention to the exact nutritional information of our favorite beverage. “It’s important for consumers to know the ingredients in their favorite coffee beverage,” says Hernandez. “The amount of calories, fat, and sugar can increase due to the various syrups and flavors we add to these beverages.”
While you’re contemplating which new drink to try, Hernandez advises keeping these general tips in mind the next time you order:
- Control your intake. “Just reducing one size can cut calories, fat, and sugar.”
- Reduce sugar content. “Low sugar variants prevent high blood sugar and high triglycerides.”
- Choose low-fat or non-dairy milk. “Almond milk is a great option for those looking to cut down on fat. Soy milk is a good option for those who are lactose intolerant but want a non-dairy option but still want protein. Oat milk is also a good non-dairy option for those who are lactose intolerant, but it can be higher in calories and natural sugars.”
- Ask for less syrup or use a sugar-free substitute. “You can cut down on calories and sugar by asking for fewer pumps. For example, a grande pumpkin spice latte with four pumps of pumpkin spice syrup will have 390 calories, but if you ask for just two pumps, it will have 300 calories.”
- Avoid whipped cream or other high-calorie toppings. “This will lower the fat content and help prevent cardiovascular disease. If you want to add something special to your drink, choose spices like cinnamon or nutmeg. If you really want plain toppings, ask for a lighter serving.”
Tips for tweaking Starbucks’ new fall menu drinks
This seasonal drink is available in limited quantities, so enjoy it! But if you drink it often, find your favorite drink below and consider Hernandez’s modifications. All of this will reduce the total calories, sugar, and fat in your drink!
Pumpkin Spice Latte
A grande size will give you 390 calories, 52 grams of carbs, 50 grams of sugar, 14 grams of total fat, and 14 grams of protein.
“First, I’ll choose a large size. And instead of three pumps, I’ll only do one or two pumps. And I’ll order skim milk or almond milk.”
For more nutritional information, please visit here
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Ice Apple Crisp Non-Genuine Difference
A grande size of this chai latte contains 370 calories, 64 grams of carbs, 46 grams of sugar, 12 grams of total fat, and 4 grams of protein.
“I’ll order a large, a light non-dairy apple crisp cold cream, and a pump of chai syrup.”
For more nutritional information, please visit here
Apple Crisp Oat Milk Macchiato
When ordered grande, this macchiato contains 320 calories, 56 grams of carbs, 29 grams of sugar, 10 grams of total fat, and 3 grams of protein.
“If you are a tall person, ask for: light “One pump of spiced applesauce and apple brown sugar syrup.”
For more nutritional information, please visit here
Ice Pumpkin Cream Chai
This chai with pumpkin, ordered grande, contains 460 calories, 68 grams of carbs, 66 grams of sugar, 17 grams of total fat, and 10 grams of protein.
“I would ask for almond milk or nonfat milk, light pumpkin cream cold foam, and no topping or light pumpkin spice topping. Also, if I’m a tall person, I’d only ask for 1-2 pumps of chai syrup!”
For more nutritional information, please visit here
Conclusion: Balance of health and taste
I get it. There’s nothing better than diving into warm, cozy flavors in the fall. These flavors make fall such a special season. It can be hard to eat all your favorite foods in the fall and still balance your personal nutrition goals or fitness journey. But you can have the best of both worlds.
“Always ask your coffee shop if they have a low-calorie, low-fat, or low-sugar/no-sugar option for your drink of choice. Some no-sugar options are just as delicious as the regular option!” advises Hernandez.
She’s also looking forward to trying Starbucks’ new fall drinks. “I’m most looking forward to trying the Pumpkin Cream Cold Brew,” she says. “I love pumpkin spice flavors, but since my local weather doesn’t cool down until late fall, the cold brew option is perfect for me!” Choosing the right option for her needs doesn’t have to be a daunting task. Sometimes it’s as simple as choosing hot or cold!
Keep these tips in mind the next time you visit Starbucks. There are so many options to choose from! Small changes don’t take away from the flavor. Make the most of your favorite fall drinks and enjoy every sip knowing you’re getting the best option for you and your goals.
How MyFitnessPal Can Help You
If you’re not sure how your favorite drink (or meal!) affects your health and fitness goals, try tracking your food and nutrition information.
Recording what you eat and drink unlocks nutritional information. Think calories, grams of sugar, and fat. This can help you pinpoint the eating habits that may be impacting your progress toward your nutrition and weight management goals.
With the largest food database (over 20.5 million foods!), you can easily log foods and review their nutritional values with just a few taps.
Whether you’re trying to balance your favorite snacks with nutritious foods or looking for ways to make your favorite foods taste better, MyFitnessPal can help.
A nutritionist shares how to tweak Starbucks’ new fall menu drinks. This post originally appeared on the MyFitnessPal blog.
