How many calories are in a pump of cinnamon dolce at Starbucks?

November 29, 2025 •

3 min read

A standard pump of cinnamon dolce syrup at Starbucks is estimated to contain approximately 20 calories, with variations potentially influenced by pump size and recent changes in procedure. This sweet addition provides a burst of flavor, but the total calorie impact depends on the number of pumps used in your beverage.

Quick Summary

Each pump of regular cinnamon dolce syrup at Starbucks adds around 20 calories to a drink. The total calories depend on the number of pumps, which varies by drink size.

Key Points

20 Calories Per Pump: A standard pump of regular cinnamon dolce syrup at Starbucks is estimated to contain approximately 20 calories.
Pump Counts Vary: The number of pumps depends on your drink size, with larger sizes receiving more pumps and therefore more calories.
Sugar-Free is Zero Calories: If you want to cut out the syrup calories completely, ask for sugar-free vanilla syrup and a sprinkle of cinnamon, which adds 0 calories from syrup.
Syrup vs. Sauce Distinction: Be aware of the difference between syrups (~20 calories/pump) and sauces (40-50 calories/pump) when ordering.
Customize Your Order: You can reduce the total calorie count by ordering fewer pumps of syrup or choosing alternative milk options like almond or nonfat milk.
Use the App: The Starbucks app offers a real-time calorie calculator that adjusts as you customize your drink, making it easy to track your intake.

Cinnamon Dolce Syrup: The Calorie Breakdown

For anyone keeping track of their daily calorie intake, understanding the components of a favorite Starbucks drink is crucial. The warm, comforting flavor of cinnamon dolce is a popular choice, and a single pump of this standard syrup is widely estimated to contain around 20 calories. These calories are almost entirely from carbohydrates, specifically sugar, as flavored syrups are primarily sugar and water. It's important to distinguish this from thicker, creamier sauces, which have a significantly higher calorie count per pump.

How Many Pumps Are in Your Drink?

Because the total calories from syrup depend on how many pumps are added, it helps to know Starbucks' standard recipe for different drink sizes. For most flavored hot beverages, the pump count is as follows:

Tall: 3 pumps
Grande: 4 pumps
Venti (Hot): 5 pumps

For iced versions, which are typically larger, the numbers increase:

Grande (Iced): 4 pumps
Venti (Iced): 6 pumps
Trenta (Iced): 7 pumps

These are general guidelines, and specialty drinks or those with half-pumps can differ, although Starbucks has recently moved to using full pumps for more consistent recipes. This means your drink may receive a different number of pumps than in the past, so it is always wise to check your order via the app or by asking your barista.

Syrups vs. Sauces: Why It Matters for Calories

When customizing your drink, it is critical to know the difference between syrups and sauces, as they have vastly different nutritional profiles.

Syrups:

Consistency: Thin, water-based, and mix evenly into both hot and cold beverages.
Calories per pump: Around 20 calories.
Examples: Cinnamon Dolce, Vanilla, Hazelnut, Raspberry.

Sauces:

Consistency: Thick and creamy, designed to add a richer texture.
Calories per pump: Significantly higher, at 40-50 calories per pump.
Examples: White Chocolate Mocha, Mocha, Caramel Sauce (used for drizzle).

How to Reduce Calories from Cinnamon Dolce

If you love the flavor of cinnamon dolce but want to cut down on calories, here are some smart strategies to try:

Order fewer pumps: This is the most direct way to save calories. Instead of the standard four pumps in a Grande, ask for two or three.
Try a Sugar-Free option: While Starbucks does not offer a sugar-free cinnamon dolce syrup in-store, they do offer sugar-free vanilla, which can be combined with a sprinkle of cinnamon powder for a similar effect with zero added calories from the syrup.
Choose alternative milk: Switching from whole milk to a lower-calorie option like almond, oat, or soy can reduce the overall calorie count of a latte.
Use the app: The Starbucks app allows you to customize your order and see the nutritional information change in real-time, helping you make informed decisions.

Cinnamon Dolce Syrup vs. Sugar-Free Vanilla Syrup


Feature	Regular Cinnamon Dolce Syrup	Sugar-Free Vanilla Syrup
Calories per pump	~20 calories	0 calories
Sugar per pump	~5 grams	0 grams
Flavor	Warm, sweet, spiced cinnamon	Sweet vanilla
Availability	Available in-store	Available in-store
Benefit	Authentic, rich flavor profile	Great for reducing calories/sugar

Conclusion

Understanding that a standard pump of cinnamon dolce syrup contains approximately 20 calories is the first step toward making more mindful choices at Starbucks. By customizing your drink—ordering fewer pumps, considering a sugar-free syrup substitute, or choosing an alternative milk—you can still enjoy the comforting flavors you love while managing your calorie intake. For the most precise nutritional data on standard menu items, referencing the official Starbucks website or using their mobile app is the best approach.

More Tips for Mindful Ordering

Starbucks provides comprehensive nutrition information for its menu items, but for customized drinks, the power is in your hands. Remember to communicate clearly with your barista about your preferences to ensure your drink is made exactly to your specifications. Whether you opt for a lower-calorie sugar-free syrup or simply reduce the number of pumps in your standard cinnamon dolce latte, these small adjustments can make a big difference in your daily intake.

Helpful Resources

For more information on Starbucks' nutritional offerings, visit the official company website.

Starbucks Nutrition Information

Frequently Asked Questions

A standard Grande Cinnamon Dolce Latte receives four pumps of cinnamon dolce syrup. Given that each pump is approximately 20 calories, the syrup alone adds about 80 calories to the drink.

Starbucks does not offer a sugar-free cinnamon dolce syrup. For a low-calorie alternative, you can order a drink with sugar-free vanilla syrup and ask for cinnamon dolce sprinkles.

Syrups, like cinnamon dolce, are thin and contain about 20 calories per pump. Sauces, such as white chocolate mocha, are thick and contain 40-50 calories per pump.

To reduce calories, ask for fewer pumps of syrup, opt for a sugar-free syrup instead, or choose a lower-calorie milk option like almond milk or nonfat milk.

Starbucks has moved towards using full pumps for most syrups. Baristas can confirm the specific pump size for your drink, but the standard estimate of 20 calories per pump holds for regular, full-dose pumps.

Yes, standard Starbucks syrups, including cinnamon dolce, are generally vegan as they are primarily sugar, water, and flavorings. However, sauces (like the caramel or white mocha) are not typically vegan.

For a lower-calorie spiced drink, consider ordering a simple latte with a sprinkle of cinnamon and other spices, or experiment with combining a sugar-free vanilla syrup with cinnamon powder.