How to Order a Skinny PSL at Starbucks

January 2, 2026 •

4 min read

According to Starbucks' official nutrition facts, a standard Grande Pumpkin Spice Latte with 2% milk and whipped cream contains 390 calories. For those seeking a lower-calorie option, learning how to order a skinny PSL at Starbucks is essential for enjoying the fall flavor without the extra sugar.

Quick Summary

This guide provides step-by-step instructions for customizing a Pumpkin Spice Latte at Starbucks to significantly reduce its calorie and sugar content. Key modifications include swapping milk, reducing syrup pumps, and skipping whipped cream to create a healthier version of the seasonal favorite.

Key Points

Start with the right base: Order a Caffe Americano or a smaller size like a Tall latte to reduce starting calories and sugar.
Choose a lighter milk: Substitute the standard 2% milk with unsweetened almond milk for the lowest calorie option, or nonfat milk for a creamy, lower-fat choice.
Reduce the pumpkin sauce: Ask for fewer pumps of pumpkin sauce, with 1-2 pumps often being enough for flavor without the high sugar count.
Swap sweeteners: Since pumpkin sauce isn't sugar-free, balance the sweetness by adding pumps of sugar-free vanilla syrup.
Skip the toppings: Always omit the whipped cream and any drizzles to cut a significant number of calories and fat.
Specify your order clearly: Use clear, specific instructions like "Grande Americano, one pump pumpkin sauce, two pumps sugar-free vanilla, splash of almond milk, no whip.".

Understanding the Standard Pumpkin Spice Latte

Before you can effectively modify your drink, it helps to understand what makes the traditional Pumpkin Spice Latte (PSL) so high in calories and sugar. A standard Grande PSL is made with 2% milk, espresso, four pumps of pumpkin sauce, and topped with vanilla-flavored whipped cream and a sprinkle of pumpkin spice topping. The main culprits for the high sugar and calorie count are the pumpkin sauce and the whipped cream. The pumpkin sauce is a thick, sweetened syrup, and the whipped cream adds a significant amount of extra calories. By understanding these components, you can make targeted changes to create a lighter, "skinny" version.

Step-by-Step Guide to Ordering Your Skinny PSL

Order a smaller size or a different base

Choosing a smaller size like a Tall is the simplest way to reduce calories and sugar. You can also order a different base entirely, such as a Caffe Americano, and add the pumpkin flavor from there. This works well for those who prefer a less milky drink and want to control the calorie count from the start. An Americano is simply espresso and hot water, providing a clean canvas for your modifications.

Customize your milk

The standard PSL uses 2% milk, which contributes to the overall calorie count. The easiest swap for a lower-calorie option is nonfat milk. However, unsweetened almond milk is one of the lowest-calorie and lowest-sugar milk alternatives available at Starbucks and is a popular choice for a skinny PSL. Oatmilk is another good option for creaminess, though it has more calories and sugar than unsweetened almond milk.

Reduce the pumpkin sauce

This is the most crucial step for a true skinny PSL. A Grande PSL typically has four pumps of pumpkin sauce. You should ask for fewer pumps—many customers find that one or two pumps are enough to get the desired flavor without the sugar overload. Remember to specify the exact number of pumps to your barista to ensure accuracy.

Say no to whipped cream

Skipping the whipped cream is a very effective way to cut down on calories and sugar, as it is made with heavy whipping cream and vanilla syrup. You can still ask for the pumpkin spice topping to get the full fall flavor experience. If you want a creamy texture without the calories, you could ask for a light amount of cold foam (note that most foams are not sugar-free).

Add sweetness with sugar-free syrup

Starbucks offers a limited selection of sugar-free syrups. While they do not have a sugar-free pumpkin sauce, you can add a few pumps of sugar-free vanilla or sugar-free cinnamon dolce syrup to complement the pumpkin flavor and add sweetness without extra calories. This is a great way to balance the flavor profile when reducing the pumpkin sauce.

Finalizing your order

Putting it all together, a simple and clear way to order is: "Can I please have a Grande Blonde Americano with one pump of pumpkin sauce, two pumps of sugar-free vanilla, a splash of almond milk, and no whipped cream?" Being specific helps the barista prepare your drink correctly and quickly.

Comparison of Standard vs. Skinny PSL Modifications


Modification	Standard PSL (Grande)	Skinny PSL (Grande Hack)	Benefits of Skinny Hack
Base	Espresso, 2% milk, pumpkin sauce	Espresso, hot water (Americano), or almond milk	Significantly fewer calories and less sugar.
Milk	2% Milk	Unsweetened Almond Milk or Nonfat Milk	Lower in fat and sugar. Unsweetened almond milk is the lowest calorie option.
Syrup	4 pumps Pumpkin Sauce	1-2 pumps Pumpkin Sauce, plus Sugar-Free Vanilla	Drastically reduces total sugar and calories from syrup.
Topping	Vanilla-flavored Whipped Cream	No Whipped Cream (optional: Pumpkin Spice topping)	Cuts a significant amount of fat and sugar.
Total Calories	~390 calories	~90-150 calories (depending on mods)	Makes the drink a more guilt-free treat.

Conclusion: Enjoying Your Skinny PSL

Ordering a skinny PSL at Starbucks is a great way to enjoy the festive flavors of fall while staying mindful of your calorie and sugar intake. By combining strategic modifications—such as choosing a lighter milk, reducing the number of pumpkin sauce pumps, and eliminating whipped cream—you can create a satisfying drink that won't derail your health goals. Whether you prefer a hot Americano base or a lighter latte, the customization options allow you to tailor the drink to your exact taste and dietary needs. The key is to be specific with your barista and know exactly which components to adjust. Don't be afraid to experiment with the number of pumps and sugar-free syrups to find your perfect balance of flavor and health. Your personalized, lighter PSL is just a few simple requests away.

What to Order for a Skinny PSL

Hot Version

Grande Caffe Americano with steamed almond milk.
Ask for 1-2 pumps of pumpkin sauce.
Add 1-2 pumps of sugar-free vanilla syrup.
No whipped cream.
Request pumpkin spice topping.

Iced Version

Grande Iced Coffee or Iced Blonde Americano.
Ask for 1-2 pumps of pumpkin sauce.
Add 1-2 pumps of sugar-free vanilla syrup.
Add a splash of almond milk or nonfat milk.
No whipped cream.
Request pumpkin spice topping.

Frequently Asked Questions

No, the pumpkin spice sauce at Starbucks is not sugar-free. It is a thick, sweetened syrup that is the primary source of sugar in the regular PSL. To reduce sugar, you must request fewer pumps.

Unsweetened almond milk is the best milk for a skinny PSL as it is the lowest in calories and sugar among the milk alternatives. Nonfat milk is also a lower-calorie option than the standard 2% milk.

Starbucks does not offer a sugar-free pumpkin sauce. The best way to get a pumpkin-flavored drink with less sugar is to ask for a minimal number of pumpkin sauce pumps and supplement the sweetness with a sugar-free vanilla or cinnamon dolce syrup.

A standard Grande Pumpkin Spice Latte at Starbucks contains four pumps of pumpkin sauce. A Tall has three pumps and a Venti has five pumps for a hot version.

For a low-calorie iced PSL, start with an Iced Blonde Americano or an iced coffee, add 1-2 pumps of pumpkin sauce and 1-2 pumps of sugar-free vanilla, with a splash of almond milk, and no whipped cream.

No, a skinny PSL will not taste exactly the same as the regular version, which is very sweet and creamy. However, with the right modifications, you can get a very similar and satisfying flavor profile that highlights the pumpkin spice with less sweetness.

Yes, you can ask for a packet of Splenda or another zero-calorie sweetener at the counter to further customize your drink's sweetness level. This can help compensate for reducing the sugary pumpkin sauce.

A regular Grande PSL is around 390 calories. By ordering a skinny version with almond milk, reduced sauce, and no whip, you can cut the calories by more than half, with some versions falling under 150 calories.