What is the Skinny Pumpkin Drink at Starbucks? An Ordering Guide

October 21, 2025 •

3 min read

A Grande Pumpkin Spice Latte with 2% milk and whipped cream contains 390 calories and 50 grams of sugar, but many fans are seeking a healthier alternative, commonly known as the skinny pumpkin drink at Starbucks. This popular, unofficial beverage is actually a custom order designed to reduce sugar and calories while keeping the signature fall flavor.

Quick Summary

There is no official skinny pumpkin drink on the Starbucks menu, but a custom-ordered version can significantly cut down on calories and sugar. This is achieved by modifying the standard Pumpkin Spice Latte with specific substitutions, such as fewer pumps of pumpkin sauce, an alternative milk choice, and omitting whipped cream. Similar modifications can also be applied to other fall drinks like the Pumpkin Cream Cold Brew.

Key Points

No Official Skinny Drink: The 'skinny pumpkin drink' is not a standard menu item but a custom order based on the regular Pumpkin Spice Latte.
Control Sweetness: Reduce calories by requesting fewer pumps of pumpkin sauce and using sugar-free vanilla syrup for added sweetness.
Choose Lighter Milk: Swap 2% milk for low-calorie alternatives like almond or nonfat milk to decrease fat and calorie content.
Omit Whipped Cream: Skipping the whipped cream is one of the easiest ways to significantly lower the calorie count of your pumpkin drink.
Explore Iced Versions: Customizing a cold brew or iced coffee with a single pump of pumpkin sauce provides a lighter, refreshing alternative.

The quest for a low-calorie beverage that still captures the essence of autumn leads many to ask about a "skinny" pumpkin option at Starbucks. It is a common misconception that such a drink exists on the menu with a specific name. Instead, the so-called 'skinny pumpkin drink' is a custom-created order. By understanding a few key modifications, you can enjoy a delicious, warm, or iced pumpkin spice-flavored drink without the high sugar and calorie count of the standard version.

Customizing Your Skinny Pumpkin Spice Drink

There are several strategic changes you can request from your barista to significantly reduce the calories in your pumpkin beverage. These adjustments focus on the main calorie culprits: the sugary syrup and high-fat milk.

1. Reduce the Pumpkin Sauce Pumps

Starbucks' pumpkin sauce is the primary source of sugar and calories in the traditional Pumpkin Spice Latte. Each pump adds approximately 33 calories. To make a "skinny" version, request fewer pumps—many prefer one or two to get the flavor without excessive sweetness.

2. Swap Your Milk

The standard Pumpkin Spice Latte uses 2% milk. Choose a lower-calorie alternative like almond milk, nonfat (skim) milk, or oatmilk. Almond milk is generally the lowest-calorie option.

3. Skip the Whipped Cream

Whipped cream adds 80 to 110 calories per serving. Omitting it is a simple way to save calories. You can opt for a dusting of pumpkin spice or a splash of non-dairy creamer instead.

4. Ask for Sugar-Free Syrups

Starbucks does not have a sugar-free pumpkin spice sauce. However, you can combine a minimal amount of regular pumpkin sauce with sugar-free syrups like vanilla for sweetness with fewer calories.

Calorie Comparison: Standard vs. Custom-Ordered


Item	Standard Grande Hot PSL (with 2% milk & whipped cream)	Custom-Ordered Grande Hot PSL (with almond milk & no whipped cream)
Calories	390	~180
Sugar	50g	~16g
Fat	14g	~6g
Syrup Pumps	4 pumps pumpkin sauce	2 pumps pumpkin sauce, 2 pumps sugar-free vanilla
Milk	2% Milk	Almond Milk
Topping	Whipped Cream & Pumpkin Spice Topping	Extra Pumpkin Spice Topping

Ordering an Iced Skinny Pumpkin Drink

The same customization principles apply to iced beverages. A popular lower-calorie option is a custom cold brew or iced coffee with minimal pumpkin sauce.

Iced Skinny Pumpkin Cold Brew

To order, ask for a Grande Cold Brew (or iced coffee) with no classic syrup. Add 1 pump of pumpkin sauce and sugar-free vanilla syrup. Finish with a splash of almond milk or half-and-half and cinnamon powder.

The Verdict on the Skinny Pumpkin Drink

The "skinny pumpkin drink at Starbucks" is a term for a modified, low-calorie version of the Pumpkin Spice Latte. By ordering strategically, you can create a healthier beverage that retains the autumn flavor. Customization allows you to adjust sweetness and creaminess, making it possible to enjoy seasonal treats while managing sugar or calorie intake.

Personalizing your order empowers you to make mindful choices at Starbucks. Whether you want to reduce sugar, fat, or prefer a lighter taste, the customizable "skinny pumpkin" options ensure you can enjoy the season's flavors.

For more nutritional information, consult the official Starbucks menu [https://www.starbucks.com/menu/drinks/hot-coffee].

Other Low-Calorie Fall Options

Other fall drinks can also be customized. Experimenting with different bases and flavor combinations can provide satisfying results.

Pumpkin Spice Americano: Order a Grande Caffe Americano with one pump of pumpkin sauce and two pumps of sugar-free vanilla. Add a splash of almond milk or half-and-half.
Iced Pumpkin Cinnamon Coffee: Get a Grande iced coffee with no classic syrup, add one pump of pumpkin sauce, two pumps of sugar-free vanilla, and a light splash of half-and-half.

These modifications make a lighter, guilt-free pumpkin drink achievable at Starbucks, allowing you to enjoy fall flavors while aligning with your health goals. Small changes can significantly impact the nutritional profile of your favorite treats.

Frequently Asked Questions

No, Starbucks does not offer a sugar-free version of their pumpkin spice sauce. The sauce contains sugar and condensed milk. You can, however, use a combination of a single pump of the regular sauce with a sugar-free syrup, such as vanilla, to achieve a low-sugar alternative.

To order a low-calorie iced version, request an iced coffee or cold brew with a small amount of pumpkin sauce (e.g., one pump), a few pumps of sugar-free vanilla syrup, and a splash of almond milk or half-and-half.

There is no single lowest-calorie drink, but a custom cold brew with a single pump of pumpkin sauce, sugar-free vanilla syrup, and a splash of almond milk is one of the lightest options, typically falling under 100 calories.

Yes, according to Starbucks, their pumpkin spice sauce contains real pumpkin puree. However, it also includes condensed milk and significant amounts of sugar.

Omitting the whipped cream saves approximately 80 to 110 calories, depending on the size of your drink.

Almond milk is the lowest-calorie option for milk alternatives. If you want a creamier texture without as many calories as 2% milk, nonfat milk is a good choice. For richer flavor, oat milk is a popular option.

Yes. To make the Pumpkin Cream Cold Brew healthier, ask for it with fewer pumps of vanilla syrup in the base, fewer pumps of pumpkin sauce blended into the cold foam, or ask for a cold brew with a splash of cream and a single pump of pumpkin sauce.