Starbucks Fall Menu 2026 Calories: PSL, Chaider & More

By Muhammad Saif Ullah, founder & editorUpdated October 16, 2026Numbers checked against published sources

Quick answer

  • The lightest drink on the Starbucks fall menu 2026 is the Iced Chaider: 90 calories for a Grande.
  • The Pumpkin Spice Latte is 390 calories and 50g sugar as a Grande with 2% milk and whipped cream.
  • The heaviest confirmed new drink is the Iced Banana Bread Latte at 420 calories.
  • Skipping whip and asking for 2 pumps instead of 4 takes a Grande PSL from 390 to about 260 calories.

Starbucks fall drinks: calories, sugar and caffeine (Grande)

  • Every row is a Grande (16 fl oz) made the standard way.
  • Tap Customize to open that drink in our calculator and change the size, milk, pumps or toppings.
Drink Calories Sugar Protein Caffeine Customize
Iced Chaider (new) 90 20g 0g ~50 mg* Open →
Pumpkin Cream Cold Brew 250 31g ~2g* 185 mg Open →
Pumpkin Spice Chai (new) 260 ~37g* 10g ~60 mg* Open →
Pecan Crunch Latte 260 37g 11g ~170 mg* Open →
Iced Pumpkin Cream Shaken Espresso (new) 310 37g 4g ~255 mg* Open →
Iced Pumpkin Cream Matcha (new) 350 39g 10g ~65 mg* Open →
Iced Banana Bread Chai (new) 350 48g 8g ~60 mg* Open →
Iced Pumpkin Spice Latte 380 ~45g* ~11g* 150 mg Open →
Pumpkin Spice Latte 390 50g 14g 150 mg Open →
Iced Banana Bread Latte (new) 420 52g 10g ~170 mg* Open →

* Estimated from the recipe. Starbucks hasn’t published that number for the Grande, so we calculate it from ingredient data. Unstarred numbers match published values (see sources).

Also on the fall menu

  • Pecan Cortado: about 130 calories and 17g sugar, per published figures. It’s one of the lightest fall picks.
  • Iced Pumpkin Cream Chai, Pumpkin Spice Frappuccino and Iced Pecan Crunch Latte: also back this fall. We’re still confirming their 2026 numbers, so they aren’t in the table yet.
  • Older published values put the Iced Pumpkin Cream Chai near 460 calories for a Grande, which would make it one of the heaviest drinks on the menu. We’ll update this once the 2026 recipe is confirmed.

Lightest and heaviest fall drinks

LightestIced Chaider90 cal · 20g sugar
Best protein for the caloriesPumpkin Spice Chai260 cal · 10g protein
Heaviest confirmedIced Banana Bread Latte420 cal · 52g sugar
  • Under 300 calories: Iced Chaider, Pecan Cortado, Pumpkin Cream Cold Brew, Pumpkin Spice Chai and Pecan Crunch Latte.
  • Most of the calories in the heavier drinks come from sauce and syrup pumps, cold foam and whipped cream, not from the coffee or tea.
  • For reference, the FDA Daily Value for added sugar is 50g. A Grande PSL alone reaches that.

How to order a lighter fall drink

These numbers come straight from our calculator, using a Grande:

  • Pumpkin Spice Latte:
    • No whipped cream: 390 → about 310 calories
    • No whip + 2 pumps of pumpkin sauce instead of 4: about 260 calories and 35g sugar
    • No whip + 2 pumps + nonfat milk: about 200 calories
    • No whip + almondmilk: about 250 calories
  • Pumpkin Cream Cold Brew: skip the vanilla syrup in the coffee and keep the pumpkin foam. That’s about 210 calories and 21g sugar.
  • Iced Banana Bread Latte: ask for no brown sugar cold foam, about 310 calories. Or keep the foam and halve the syrup, about 380.
  • Iced Pumpkin Cream Shaken Espresso: 1 pump of brown sugar instead of 3 brings it to about 270 calories and 27g sugar.
  • Pecan Crunch Latte: 2 pumps of pecan and no crunch topping, about 200 calories and 24g sugar.
  • Iced Pumpkin Cream Matcha: without the pumpkin cream cold foam, it drops to about 150 calories. Most of the calories sit in the foam.

Honest expectation: fewer pumps means a less sweet drink. Most people find 2 pumps still tastes like fall, so start there and adjust.

Build your own fall drink

Pick any fall drink below, change the size, milk and pumps, and see the full nutrition label update as you go.

Caffeine in Starbucks fall drinks

  • Most caffeine: Iced Pumpkin Cream Shaken Espresso (3 blonde shots in a Grande, about 255 mg) and Pumpkin Cream Cold Brew (185 mg).
  • Mid-range: PSL, Iced PSL, Pecan Crunch Latte and Iced Banana Bread Latte, roughly 150–170 mg.
  • Lower caffeine: Pumpkin Spice Chai, Iced Banana Bread Chai and Iced Pumpkin Cream Matcha, about 60–65 mg.
  • Iced Chaider: about 50 mg. It’s a tea-and-fruit drink, not coffee.
  • The FDA considers up to 400 mg a day generally safe for healthy adults. Pregnant people and anyone sensitive to caffeine should aim lower.

When is the fall menu available?

  • Starbucks launched its 2026 fall menu in the U.S. on August 25, 2026.
  • New this year: Iced Pumpkin Cream Shaken Espresso, Pumpkin Spice Chai, Iced Pumpkin Cream Matcha, Chaider, Iced Banana Bread Latte and Iced Banana Bread Chai.
  • Returning: Pumpkin Spice Latte, Pumpkin Cream Cold Brew, Iced Pumpkin Cream Chai, Pumpkin Spice Frappuccino and the pecan drinks.
  • Starbucks says the Banana Bread drinks will stay on the menu beyond fall.
  • Seasonal drinks leave when the holiday menu arrives. We update this page when it does.

Fall menu FAQ

How many calories are in a Grande Pumpkin Spice Latte?
  • 390 calories, 50g sugar, 14g protein and 150 mg caffeine, made with 2% milk and whipped cream.
  • A Tall is about 300 calories and a Venti about 480.
What is the lowest-calorie Starbucks fall drink?
  • The Iced Chaider, at 90 calories for a Grande.
  • The Pecan Cortado (about 130) is the lightest espresso-based option.
What is the Chaider?
  • A new iced drink that mixes chai with Strawberry Açaí flavors for a cider-like taste.
  • It has no milk, which is why it’s so light.
Does the Pumpkin Spice Latte have real pumpkin?
  • Starbucks’ pumpkin sauce lists pumpkin purée among its ingredients, along with sugar and condensed milk.
  • Most of its calories come from the sauce’s sugar, not the pumpkin.
Which fall drink has the most protein?
  • The Pumpkin Spice Latte has the most at 14g, followed by the Pecan Crunch Latte at 11g.
  • For more protein per calorie, the Pumpkin Spice Chai gives 10g for 260 calories. Swapping to protein milk adds more.

Sources

Independent and unofficial. Not affiliated with, endorsed by, or sponsored by Starbucks Corporation. For general information, not medical advice.