How many calories are in 1 pump of sugar cookie syrup?

November 8, 2025 •

3 min read

Reports from Starbucks employees and customer calculations suggest that one pump of their standard flavored syrup, including the sugar cookie variety, contains approximately 20 calories. However, this number can vary depending on the specific brand and type of syrup used. Understanding the calorie count per pump is key for managing your intake, especially if you enjoy flavored coffee or other beverages sweetened with this festive syrup.

Quick Summary

The number of calories in a single pump of sugar cookie syrup can vary by brand and formulation, with a standard Starbucks pump estimated to be around 20 calories. Factors such as the pump volume, sugar content, and use of artificial sweeteners in sugar-free versions influence the final calorie count. For precise nutritional information, always consult the specific product's label.

Key Points

Average Calories: A standard Starbucks pump of sugar cookie syrup is estimated to contain approximately 20 calories.
Varies by Brand: The calorie count depends on the specific brand and recipe, with commercial and homemade versions differing significantly.
Sugar-Free Option: Sugar-free sugar cookie syrups, like those from Skinny Mixes, have 0 calories and 0 sugar per serving.
Pump Volume: A typical commercial pump dispenses about 8ml (1/4 ounce), but the actual volume can differ.
Easy Reduction: You can reduce your calorie intake by asking for fewer pumps or choosing a sugar-free alternative for your beverages.
Homemade Control: Making your own syrup allows for complete control over the ingredients and calorie count.

Calorie Breakdown: Sugar Cookie Syrup by Brand

When calculating the calories in your morning latte, it's important to remember that not all syrups are created equal. The most commonly asked-about syrup is the Starbucks version, but commercial and homemade varieties have different nutritional profiles.

Starbucks Sugar Cookie Syrup Calories

For the Starbucks-branded version, a pump of standard flavored syrup is generally estimated to be approximately 20 calories and contain about 5 grams of sugar. A Starbucks pump dispenses roughly 8 milliliters (1/4 fluid ounce) of syrup, although some older reports suggest a slightly different volume. This means that a grande iced latte with four pumps of sugar cookie syrup would add about 80 calories and 20 grams of sugar from the syrup alone. These figures are based on anecdotal reports from employees and customer calculations, as Starbucks does not publish calorie counts per pump but per finished beverage size.

Sugar-Free Alternatives

For those looking to significantly reduce their calorie intake, sugar-free sugar cookie syrups are a popular choice. Many brands, such as Skinny Mixes, offer versions with zero calories, zero sugar, and zero carbs per serving. These syrups use artificial sweeteners and are a great option for individuals following low-sugar or ketogenic diets. However, taste can differ from the traditional, sugar-based syrups.

Homemade Sugar Cookie Syrup

If you prefer a more natural, DIY approach, making your own sugar cookie syrup is an option. Recipes typically involve simmering a one-to-one ratio of sugar and water with vanilla and almond extracts. The caloric content of homemade syrup is directly tied to its sugar concentration. A one-tablespoon serving (equivalent to about 3-4 commercial pumps) of a standard homemade simple syrup could contain around 50-80 calories. The advantage of making your own is full control over the ingredients, allowing you to adjust the sweetness and flavor intensity.

Comparison Table: Sugar Cookie Syrup Calories


Syrup Type	Calories Per Pump (approx.)	Sugar Per Pump (approx.)	Key Characteristic
Starbucks (Standard)	~20 calories	~5 grams	Based on estimates for standard flavored syrups.
Sugar-Free (e.g., Skinny Mixes)	0 calories	0 grams	Uses artificial sweeteners for a guilt-free option.
Homemade Simple Syrup	13-20 calories	13-20 grams	Caloric content is highly variable depending on sugar concentration.
Commercial Brand (e.g., Torani)	Varies; typically ~25 calories	Varies; typically ~6 grams	Check specific product label for accurate nutritional facts.

Tips for Reducing Calories from Syrup

Here are some practical strategies for enjoying your favorite flavored beverages while keeping calorie counts in check:

Half-Pumps: Ask for fewer pumps of syrup or request half-pumps to still get the flavor without the full caloric load.
Sugar-Free Syrups: Opt for the sugar-free version of your favorite syrup, if available. For sugar cookie, this is an excellent zero-calorie alternative.
Unsweetened Coffee: Start with an unsweetened base like black coffee or cold brew and add a controlled amount of syrup yourself.
Natural Sweeteners: Experiment with natural, zero-calorie sweeteners like stevia or monk fruit, along with a dash of vanilla extract, for a homemade low-cal flavor.
Smaller Drink Size: Choosing a smaller beverage size with less syrup will naturally decrease the total calories. A tall drink will contain fewer pumps than a grande or venti.
Embrace the Flavor, Not the Sweetness: Reduce the number of pumps to appreciate the flavor profile of the syrup rather than just the sugar content. Sometimes, you need less than you think.

Conclusion

In summary, one pump of sugar cookie syrup, particularly from a commercial brand like Starbucks, contains a moderate but measurable number of calories, typically around 20 calories. However, plenty of zero-calorie, sugar-free versions exist, and making your own syrup gives you full control over the sugar and calorie content. By being mindful of your portions and exploring alternatives, you can indulge in the delicious flavor of sugar cookies without derailing your health goals. For precise nutritional values, always refer to the specific product's label or an official nutrition guide.

Skinny Mixes Sugar Free Sugar Cookie Syrup

Frequently Asked Questions

A standard Starbucks pump of sugar cookie syrup is generally estimated to contain approximately 20 calories and 5 grams of sugar. This is based on calculations and anecdotal evidence from employees, as Starbucks publishes calorie counts per finished beverage, not per pump.

No, most brands of sugar-free sugar cookie syrup, such as Skinny Mixes, contain 0 calories and 0 grams of sugar per serving, making them a great option for reducing calorie intake.

The volume of a single pump can vary slightly by manufacturer, but a standard commercial syrup pump dispenses approximately 8 milliliters (1/4 fluid ounce) of syrup.

To reduce calories, you can ask for fewer pumps of syrup, switch to a sugar-free syrup option, or start with unsweetened coffee and add a controlled amount of sweetener yourself.

Homemade syrup's calorie count depends entirely on your recipe. A standard homemade simple syrup typically contains around 50-80 calories per tablespoon, which is generally higher than a single commercial pump. However, you can control the ingredients to make a low-sugar version.

Sugar cookie syrup, like the Starbucks version, is typically made from sugar, water, natural flavors, and preservatives. Homemade recipes often use granulated sugar, water, and vanilla and almond extracts for flavor.

A 'serving' can be defined differently by brands. For example, some brands define a serving as 2 tablespoons (30 ml), which could contain around 80 calories. Always check the nutrition label for the specific product you are using.