Starbucks Fall Menu: Dietitian's Healthy Swaps

Starbucks's new Fall Menu drinks are back for another year! The menu includes familiar fall flavors like pumpkin and apple, mixed with classic Starbucks offerings like chai lattes and cold brew.

We asked registered dietitian Denise Hernandez for her tips on modifying the menu to help keep you on track with your health and wellness goals while enjoying the many great options Starbucks has to offer.

Often, when we order coffee at a coffee shop or a chain, we aren't always focused on the exact nutritional details of our favorite drinks. "It is important for consumers to be aware of the ingredients in their favorite coffee drinks," Hernandez says. "Calories, fat and sugar amounts can add up with the different syrups and flavors we add to these beverages."

While you consider which new drink to try, Hernandez advises to keep these general tips in mind next time you order:

These seasonal beverages are available for a limited time, so savor them! If you’re a regular drinker, consider Hernandez’s modifications below to reduce calories, sugar, and fat.

A grande size contains 390 calories, 52g of carbs, 50g of sugar, 14g of total fat, and 14g of protein.

“I recommend ordering a tall size and reducing the pumps to one or two. Also, opt for nonfat or almond milk.”

A grande chai latte has 370 calories, 64 grams of carbs, 46 grams of sugar, 12 grams of total fat, and 4 grams of protein.

“I would order a tall size, light non-dairy apple crisp cream cold with one pump of chai syrup.”

When ordered as a grande, this macchiato has 320 calories, 56 grams of carbs, 29 grams of sugar, 10 grams of total fat, and 3 grams of protein.

“For a tall size, I would request *light* spiced apple drizzle, and one pump of apple brown sugar syrup.”

You can find more nutrition information here: [https://www.starbucks.com/menu/product/2123563/hot/nutrition](https://www.starbucks.com/menu/product/2123563/hot/nutrition)

A grande size of this pumpkin-infused chai contains 460 calories, 68g of carbs, 66g of sugar, 17g of total fat, and 10g of protein.

To make it healthier, consider requesting almond milk or nonfat milk, order light pumpkin cream cold foam, and no or light pumpkin spice topping. For a tall size, ask for only 1-2 pumps of chai syrup.

You can find more nutrition information here: [https://www.starbucks.com/menu/product/2123774/iced/nutrition](https://www.starbucks.com/menu/product/2123774/iced/nutrition)

Fall is a time for cozy flavors, but it can be hard to balance those cravings with health goals. You can enjoy your fall favorites while still staying on track with your nutrition and fitness.

Hernandez recommends inquiring about low-calorie, low-fat, or low-sugar/sugar-free alternatives for your preferred beverage at coffee shops. She emphasizes that several sugar-free options are just as flavorful as their regular counterparts.

She eagerly anticipates sampling Starbucks' new fall menu beverages, particularly the pumpkin cream cold brew. Hernandez enjoys pumpkin-spiced flavors, but as her local weather doesn't cool down until late fall, a cold brew option suits her perfectly. Choosing the right option doesn't have to be difficult, sometimes it's as simple as selecting hot or iced.

Remember these tips the next time you visit Starbucks – you have a wide array of options at your disposal! Small adjustments don't diminish big flavors. Make the most of your favorite fall beverages and savor every sip, knowing you're choosing the best option for yourself and your goals.