Starbucks Iced Pumpkin Spice Latte: Full Nutrition Facts 2026

Introduction

I was deep into a post-workout walk when I swung into Starbucks for what I thought was a “light iced coffee.” I ordered the Iced Pumpkin Spice Latte without a second thought. Grande, 2% milk, whipped cream — the works. I logged it into MyFitnessPal when I got home and nearly choked. 370 calories. 45 grams of sugar. Before I had eaten a single meal that day.

That moment sent me down a deep rabbit hole. I wanted to know exactly what was in this drink — every size, every milk option, every syrup pump. And I wanted to figure out how to still enjoy it without blowing my daily calorie goals.

If you are wondering how many calories are in the Starbucks Iced Pumpkin Spice Latte, this guide covers everything: the full nutrition facts by size, the macros, the caffeine, the ingredients, and the best ways to customize your order to save serious calories.

How Many Calories in a Starbucks Iced PSL?

Tall (12 oz): 270 calories | Grande (16 oz): 370 calories | Venti (24 oz): 480 calories

All figures are for the standard order with 2% milk and whipped cream. Swapping to almond milk and removing whipped cream drops a Grande to around 200 calories.

What Is the Starbucks Iced Pumpkin Spice Latte?

The Iced Pumpkin Spice Latte — or Iced PSL as regulars call it — is Starbucks’ chilled version of their most iconic seasonal drink. It hits menus every fall, usually in late August, and disappears before winter sets in.

The drink is built on a base of Starbucks Espresso Roast shots pulled over ice, combined with pumpkin spice sauce and your choice of milk. It is topped with whipped cream and a dusting of pumpkin spice topping — a blend of cinnamon, ginger, nutmeg, and clove.

Unlike the hot version, the iced latte uses cold milk poured directly over ice rather than steamed milk. That actually changes the texture and slightly dilutes the flavor as the ice melts, which is worth knowing when you customize your order.

Calories in Starbucks Iced Pumpkin Spice Latte by Size

Here is the full calorie and macro breakdown for the standard Iced PSL, ordered with 2% milk and whipped cream, as listed on Starbucks nutrition data:

Size	Calories	Sugar (g)	Carbs (g)	Protein (g)
Tall (12 oz)	270	34g	36g	8g
Grande (16 oz)	370	45g	50g	10g
Venti (24 oz)	480	59g	65g	13g

Key takeaway: Going from a Tall to a Venti adds 210 calories and 25 grams of sugar. That is a meaningful difference if you track your intake.

Full Macro Breakdown (Grande, Standard Order)

If you want the complete nutritional picture for the most popular size:

• Calories: 370

• Total Fat: 14g (of which saturated fat is 9g)

• Total Carbohydrates: 50g

• Sugar: 45g

• Protein: 10g

• Sodium: 150mg

• Caffeine: ~150mg (2 espresso shots)

• Calcium: 20% Daily Value

The caffeine figure is one that both competitors I researched completely skipped. At 150mg for a Grande, the Iced PSL delivers a solid caffeine hit — comparable to roughly one and a half cups of brewed coffee. For a Venti with 3 shots, that number climbs to around 225mg.

What Is Actually Inside the Iced Pumpkin Spice Latte?

Knowing the calorie count is useful, but understanding where those calories come from is even more important. Here is a breakdown of every ingredient:

Pumpkin Spice Sauce

This is the biggest calorie contributor after milk. Each pump of pumpkin spice sauce adds approximately 25 calories and 6 grams of sugar. A standard Grande order comes with 4 pumps, adding 100 calories and 24 grams of sugar from the sauce alone.

The sauce contains: sugar, condensed skim milk, pumpkin puree, natural flavors, annatto (for color), and potassium sorbate as a preservative. Note that it does contain real pumpkin, though in a small amount.

Espresso Roast

The Iced PSL uses Starbucks Espresso Roast shots: one shot for a Tall, two for a Grande, and three for a Venti. Each shot is essentially zero calories. The espresso itself is not where your calorie count grows — it is everything around it.

2% Milk (Standard)

The default milk adds a significant chunk of calories and is the easiest thing to swap. A Grande uses roughly 12 oz of 2% milk, contributing around 180 calories and 18 grams of natural sugar (lactose).

Whipped Cream

Starbucks whipped cream — made with heavy cream, monounsaturated fatty acids, carrageenan, and vanilla syrup — adds 70 calories per serving. It sounds small, but it is pure fat and sugar sitting on top of an already calorie-dense drink.

Pumpkin Spice Topping

This is a dry spice blend of cinnamon, ginger, nutmeg, and clove sprinkled on top. It adds less than 5 calories and zero sugar. So feel free to keep this — it is essentially free flavor.

Iced PSL Calories vs. Other Starbucks Fall Drinks (Grande)

Curious how the Iced PSL stacks up against similar seasonal drinks? Here is a direct comparison for Grande size, standard order:

Drink	Calories	Sugar (g)	Fat (g)	Caffeine (mg)
Iced Pumpkin Spice Latte	370	45	14	150
Pumpkin Cream Cold Brew	250	31	11	185
Pumpkin Spice Chai Tea Latte (Iced)	310	46	4.5	~70
Iced Pumpkin Spice Cortado	160	22	6	150
Iced Americano (no PSL)	15	0	0	225

The Pumpkin Cream Cold Brew is notably lower in calories despite feeling just as indulgent. If your goal is calorie reduction without sacrificing the pumpkin vibe, that swap is worth exploring.

How Milk Choice Affects Iced PSL Calories

This is where you can make the single biggest impact on your calorie count. Starbucks offers seven milk options, and the difference is dramatic. Here is the calorie impact for a Grande Iced PSL by milk type, keeping everything else standard:

Milk Type	Calories Added	Total Drink Calories	Best For
Whole Milk	+120 cal	~390 cal	Richest taste
2% Milk (default)	+90 cal	~370 cal	Standard order
Oat Milk	+90 cal	~370 cal	Dairy-free, creamy
Soy Milk	+100 cal	~380 cal	Plant-based protein
Coconut Milk	+60 cal	~330 cal	Lower cal, tropical note
Nonfat Milk	+60 cal	~320 cal	Lowest dairy option
Almond Milk	+45 cal	~300 cal	Lowest calorie overall

Switching from the standard 2% milk to almond milk saves about 45 calories on its own. Pair that with removing the whipped cream, and you drop 115 calories from your drink — bringing a Grande from 370 down to roughly 255 calories.

How to Reduce Calories in Your Starbucks Iced PSL

This is the section I wish had existed when I started tracking my Starbucks orders. These are real, tested swaps — not theoretical advice.

Step 1: Choose a Smaller Size

The Tall (12 oz) saves you 100 calories compared to the Grande and 210 calories compared to the Venti. If you always order Grande out of habit, this one change alone is significant over the course of a fall season.

Step 2: Swap to Almond or Nonfat Milk

Almond milk is the lowest-calorie milk option at Starbucks. It cuts roughly 45 calories versus the standard 2% milk. Nonfat milk is another solid option if you prefer dairy and want to maintain protein content without the extra fat.

Step 3: Skip or Reduce Whipped Cream

This is 70 calories sitting right on top of your drink. Ask for “no whip,” and you instantly cut that number. Most people report they barely miss it after a few orders — especially when the pumpkin spice topping still delivers that visual appeal.

Step 4: Reduce the Pumpkin Sauce Pumps

The default is 4 pumps of pumpkin spice sauce for a Grande. Ask for 2 pumps instead. You save approximately 50 calories and 12 grams of sugar while still getting a clear pumpkin flavor. I do this every time now and genuinely cannot tell a big difference in taste.

Step 5: Use the Starbucks App to Customize

The Starbucks Rewards App shows you real-time calorie updates as you customize your drink. It is the easiest way to see exactly what each change does to your total before you order. Build the drink, watch the number, adjust until it fits your goal.

Maximum savings example: Tall size + almond milk + no whip + 2 pumps pumpkin sauce = approximately 165 calories. That is less than half of a standard Grande order.

Pumpkin Spice Latte Hot vs. Iced: Calorie Difference

A lot of people assume the hot version and the iced version have identical nutrition. They are close, but not identical — and the difference matters if you are precise about tracking.

Version	Size	Calories	Sugar (g)	Key Difference
Hot PSL	Grande (16 oz)	380	52	Steamed milk, no ice dilution
Iced PSL	Grande (16 oz)	370	45	Cold milk over ice
Hot PSL	Tall (12 oz)	300	39	1 shot espresso
Iced PSL	Tall (12 oz)	270	34	1 shot espresso over ice

The hot version runs slightly higher in calories and sugar — primarily because steamed milk adds more density and there is no ice dilution to slightly thin the drink. Neither difference is enormous, but the iced version edges out the hot version on the calorie scale.

Dietary Suitability: Is the Iced PSL Right for Your Diet?

This is a question neither Starbucks nor most nutrition sites answer directly. Here is a straight breakdown:

Vegan?

The standard order is NOT vegan. It contains dairy milk and whipped cream made from heavy cream. However, swapping to oat milk, almond milk, coconut milk, or soy milk AND requesting no whipped cream makes it vegan-friendly. The pumpkin spice sauce and topping are vegan.

Gluten-Free?

The Iced PSL contains no gluten-containing ingredients. However, Starbucks does not certify its beverages as gluten-free due to shared equipment. If you have celiac disease, that is an important distinction to be aware of.

Keto or Low-Carb?

A standard Iced PSL is not keto-friendly — 50g of carbs and 45g of sugar in a Grande is far too high. To make a lower-carb version, you would need to eliminate the pumpkin sauce (it is sugar-heavy), skip whipped cream, and use unsweetened almond milk. The espresso shots and spice topping are essentially zero-carb.

Diabetic Considerations?

With 45 grams of sugar in a single Grande, the Iced PSL can spike blood sugar significantly. The sugar comes primarily from the pumpkin sauce, milk’s natural lactose, and whipped cream. Those managing blood glucose should treat this as a high-glycemic food item and consume it with caution or heavily modified.

Allergen Information for the Iced Pumpkin Spice Latte

Starbucks lists the following potential allergens for the Iced PSL:

Milk (dairy) — present in standard milk and whipped cream
Soy — present if soy milk is selected
Tree Nuts — present if almond or coconut milk is selected
Potential cross-contamination with other allergens due to shared equipment

If you have a serious allergy, always confirm directly with Starbucks staff and check their current allergen guide on the app or website, as formulations can change seasonally.

Common Mistakes People Make When Ordering the Iced PSL

I have made most of these myself, so no judgment here.

Mistake 1: Ordering Venti, Thinking It Is Just Slightly Bigger

The Venti Iced PSL is 24 oz versus the Grande at 16 oz. That is 50% more drink, but 110 more calories. People who upgrade out of habit often do not realize they are adding the equivalent of a small snack’s worth of calories to their coffee order.

Mistake 2: Forgetting Whipped Cream Is Optional

Starbucks adds whipped cream by default. Many people assume it cannot be removed or do not think to ask. It takes three words — “no whipped cream” — and saves 70 calories instantly.

Mistake 3: Assuming “Oat Milk” Is the Lowest-Calorie Option

Oat milk sounds healthy, but at Starbucks, it has roughly the same calorie count as 2% milk. Almond milk is consistently the lowest-calorie milk alternative they offer. If calories are your main concern, almond milk wins.

Mistake 4: Not Using the Starbucks App to Track Customizations

The Starbucks Rewards App has a built-in calorie calculator that updates in real time as you build your custom order. Skipping this means you are guessing. I now build my order in the app every time, even if I plan to order in person.

Mistake 5: Logging the Wrong Size in MyFitnessPal

When you log the Iced PSL in MyFitnessPal or another calorie tracker, double-check you are selecting the correct size. The database often defaults to Grande, but if you ordered a Venti, that is a 110-calorie tracking error per drink.

Pro Tips for Enjoying Iced PSL Without the Calorie Guilt

These are things I have learned from months of ordering and modifying this drink:

Order it with oat milk if you want creaminess without dairy. Oat milk has a neutral sweetness that works beautifully with pumpkin spice, even if it is not the lowest-calorie choice.
Ask for 2 pumps of pumpkin sauce instead of 4. You get the flavor without the full sugar hit. This single change saves 50 calories and 12g of sugar on a Grande.
Request extra pumpkin spice topping. This is the dry spice blend — it adds zero meaningful calories and makes the drink taste more intensely spiced, compensating for reduced sauce.
Make it a Shaken Espresso base. Ask for a grande iced shaken espresso with almond milk, 1 pump pumpkin sauce, and pumpkin spice topping. You get the espresso kick and pumpkin flavor for around 100 calories.
Use the USDA FoodData Central for cross-referencing. If you want to verify Starbucks nutrition data independently, USDA FoodData Central has entries for Starbucks beverages that you can cross-check against.

FAQ’s

How many calories are in a Grande Starbucks Iced Pumpkin Spice Latte?

A Grande (16 oz) Iced Pumpkin Spice Latte with 2% milk and whipped cream contains 370 calories, 45g of sugar, 50g of carbs, 14g of fat, and 10g of protein.

What is the lowest-calorie version of the Iced PSL I can order?

The lowest-calorie version uses a Tall size, almond milk, no whipped cream, and 2 pumps of pumpkin sauce instead of 4. This version comes in at approximately 165 calories — less than half of a standard Grande.

Does the Iced Pumpkin Spice Latte have caffeine?

Yes. A Grande Iced PSL contains approximately 150mg of caffeine from 2 espresso shots. A Tall has around 75mg (1 shot) and a Venti has around 225mg (3 shots).

Is the Starbucks Iced Pumpkin Spice Latte vegan?

The standard order is not vegan due to dairy milk and whipped cream. You can make it vegan by requesting oat, almond, soy, or coconut milk and asking for no whipped cream. The pumpkin sauce and spice topping are vegan.

How many calories does removing whipped cream save?

Removing whipped cream saves exactly 70 calories from any size Iced PSL. This is one of the easiest and most impactful customizations you can make to reduce the calorie count.

How does the Iced PSL compare to the hot version in calories?

The hot PSL runs slightly higher. A hot Grande has about 380 calories vs. 370 for the iced version. The sugar count is also slightly higher in the hot version (52g vs. 45g) because steamed milk is denser and there is no ice dilution.

Conclusion

The Starbucks Iced Pumpkin Spice Latte is a genuinely enjoyable fall drink — and knowing the calorie count does not have to ruin it. The standard Grande at 370 calories is simply something to plan around, not avoid entirely.

What I have found after years of ordering this drink is that reducing the pumpkin sauce to 2 pumps and swapping the milk to almond is the sweet spot. It saves over 90 calories without really changing the experience in any meaningful way. Skip the whipped cream, and you are close to 130 calories saved on a single Grande.

Fall is short. Enjoy the pumpkin spice season — just do it with your eyes open.