How to Order a Healthy Pumpkin Drink at Dunkin Donuts

December 9, 2025 •

3 min read

A standard medium Pumpkin Spice Latte from Dunkin' can contain over 50 grams of sugar, nearly double the recommended daily limit. Fortunately, it is possible to order a healthier pumpkin drink at Dunkin Donuts with smart customizations to enjoy the flavors of fall without the excessive sugar and calories.

Quick Summary

Learn the best low-calorie, low-sugar ways to get a pumpkin-flavored drink at Dunkin' by modifying your order with flavor shots, sugar alternatives, and alternative milk options.

Key Points

Start with a Low-Calorie Base: Use black coffee, cold brew, or espresso to minimize starting calories and sugar content.
Request Fewer Pumps of Swirl: Cut down on sugar by asking for only one or two pumps of the pumpkin swirl instead of the standard amount.
Leverage Flavor Shots: Add unsweetened flavor shots like vanilla, hazelnut, or toasted almond for extra flavor without extra sugar.
Choose Low-Calorie Milks: Opt for skim milk, oat milk, or almond milk to reduce fat and calories compared to whole milk or cream.
Customize Sweetness with Zero-Calorie Options: Use Stevia or Splenda to control sweetness levels and avoid the high-fructose corn syrup in the swirl.
Skip the High-Sugar Toppings: Avoid whipped cream, caramel drizzle, and cinnamon sugar dustings, which are loaded with added sugars.

The Health Challenge of Standard Dunkin' Pumpkin Drinks

While Dunkin's fall menu is a beloved seasonal tradition, many of its featured pumpkin beverages are laden with sugar and calories. The culprit is typically the 'Pumpkin Swirl' syrup, which is a concentrated mix of sweeteners and artificial flavorings, rather than real pumpkin. The Signature Pumpkin Spice Latte and the Frozen Pumpkin Swirl Coffee, in particular, are notorious for their high sugar content, with the frozen version once reported to have over 180 grams of sugar. This is a significant concern for those managing their sugar intake or aiming for a healthier diet, as excessive sugar consumption is linked to weight gain and an increased risk of chronic diseases. Instead of avoiding pumpkin drinks altogether, the solution lies in conscious customization.

Customizing Your Healthy Pumpkin Drink at Dunkin'

Creating a healthier pumpkin-flavored drink is all about making strategic swaps. The key is to control the amount of added sugars, which primarily come from the 'swirl' syrups. By starting with a lower-calorie base and adding just a hint of the pumpkin flavor, you can achieve a satisfying taste profile. Consider these customization strategies for your next visit:

How to Build Your Healthier Order

Choose the right base: Opt for a low-calorie foundation like black coffee, cold brew, or espresso. These beverages have minimal calories and no added sugar, giving you a clean slate to build upon.
Reduce the pumpkin swirl: Instead of the standard number of pumps for your size, ask for just one or two pumps of the pumpkin swirl. This gives you the flavor you crave without all the sugar. For a medium iced shaken espresso, for example, two pumps is often a sufficient reduction.
Incorporate unsweetened flavor shots: Dunkin' offers unsweetened 'flavor shots' that can enhance your drink without adding calories or sugar. A shot of vanilla, toasted almond, or hazelnut can complement the pumpkin taste. Some popular orders combine a pump of pumpkin with unsweetened vanilla shots for balanced flavor.
Use low-calorie sweeteners: Instead of the high-fructose corn syrup in the swirl, sweeten your drink with Stevia or Splenda. The sweetness level can be adjusted to your personal preference without the sugar overload.
Select a lighter milk option: Skip the whole milk and whipped cream. Choose skim milk, oat milk, or almond milk to significantly reduce the drink's calorie and fat content.
Skip the toppings: Avoid the whipped cream, caramel drizzle, and cinnamon sugar toppings. These additions contribute significantly to the calorie count and are primarily added sugars.

Popular Lower-Calorie Pumpkin Drink Recipes

Here are some crowd-sourced and dietitian-approved orders for a healthier Dunkin' pumpkin experience:

Custom Low-Calorie Cold Brew: Order a medium cold brew with oat milk, one pump of pumpkin swirl, one pump of sugar-free vanilla, and a couple of Stevia packets. This combination can be as low as 90 calories.
Iced Shaken Espresso Hack: A medium iced oat milk shaken espresso with skim milk (instead of oat), two pumps of pumpkin swirl, two pumps of toasted almond flavor shot, and two Stevia packets creates a balanced, lower-calorie drink.
Basic Iced Coffee with a Pumpkin Twist: A simple and effective order is a medium iced coffee with one pump of pumpkin swirl and almond milk. The pumpkin flavor is present without being overwhelmingly sweet, and the calories are kept to a minimum.

Comparison of Pumpkin Drinks

To illustrate the impact of these customizations, consider the following comparison table. It highlights the difference between a standard menu item and a modified, healthier alternative.


Drink	Size	Estimated Calories	Estimated Sugar	Key Modifications
Standard Pumpkin Spice Latte	Medium	420	55g	None (High-sugar default)
Modified Low-Calorie Latte	Medium	~185	<20g	2 pumps pumpkin, 1 vanilla shot, skim milk, 1 Splenda
Standard Frozen Pumpkin Swirl	Medium	930	185g	None (Extremely high sugar)
Custom Low-Cal Cold Brew	Medium	~90	<10g	Cold brew base, 1 pump pumpkin, 1 pump sugar-free vanilla, oat milk, Stevia

Conclusion

While the siren song of a standard Pumpkin Spice Latte can be strong, it is not the only way to enjoy the festive flavors of fall at Dunkin'. By understanding the ingredients and leveraging smart customizations, you can create a satisfying, pumpkin-flavored drink that aligns with your health goals. Opting for less swirl, sugar-free flavor shots, and healthier milk alternatives allows you to indulge without derailing your diet. The key is to take control of your order and prioritize ingredients that offer flavor without the caloric excess.

For more nutritional information on popular fast food and coffee chains, see the resources provided by publications like EatingWell.

Frequently Asked Questions

No, the pumpkin swirl is primarily a blend of sweetened condensed milk, sugar, and artificial flavorings, not actual pumpkin puree.

You can reduce the sugar by requesting fewer pumps of the pumpkin swirl, using unsweetened flavor shots, and adding zero-calorie sweeteners like Stevia or Splenda instead,.

A great low-calorie option is a medium cold brew with oat milk, one pump of pumpkin swirl, and one pump of sugar-free vanilla, sweetened with Stevia.

Yes, you can order a simple coffee with one or two unsweetened flavor shots (like vanilla or hazelnut) and add Stevia. The pumpkin swirl itself contains sugar, so you would have to omit it entirely for zero added sugar.

Skim, oat, or almond milk are excellent low-calorie options to use in place of whole milk or cream to reduce the drink's overall fat and calorie count,.

While Refresher drinks can be lower in calories, they contain a significant amount of added sugar. They are not a pumpkin-flavored option and a custom coffee is a better choice for controlling sugar.

Order a hot or iced coffee base, ask for one or two pumps of the pumpkin swirl, add skim or almond milk, and use a zero-calorie sweetener instead of the standard sugar,.