As soon as the leaves start to brown and there’s a slight chill in the air, you know it’s time to pick up a pumpkin spice latte from your favourite coffee shop.
But while a sweet treat can feel like a warming hug in a mug, too much of a good thing can lead to less desirable results.
Here, we take a look at the sugar contents in popular autumn drinks from major UK coffee chains, as well as recommended daily sugar intakes for different age groups.
How much sugar is in your favourite fall drink?
Starbucks, pumpkin spice latte
- Sugar: 32.9g
- Calories: 266kcal
- Order details: Grande size (16 fl oz), with semi-skimmed milk, whipped cream and pumpkin spice topping
Recipes vary from brand to brand, but generally speaking, most pumpkin spice lattes (PSL) contain a blend of pumpkin puree, milk, espresso, sugar or syrup, and spices – including cinnamon, nutmeg, ginger and cloves. Some may also include vanilla extract.
Of all the PSLs on the market, Starbucks’ is arguably the most famous – and it’s available to buy in-store and online now.
In addition to the traditional option (both hot and cold), the US coffee chain is serving up a whole host of fun variations this year, including an iced pumpkin spice caramel macchiato and a pumpkin spice coffee frappuccino.
Costa, maple hazel latte
Sugar: 22.3g
- Calories: 296kcal
- Order details: Medium size (376ml), with semi-skimmed milk and no extras
As part of its autumn 2025 menu launched last week, Costa has not only brought back this fan favourite, but has also reintroduced the iced and frappe version, and the maple hazel hot chocolate.
For those who love the taste of Costa’s maple hazel lattes, there is also a cookie sandwich available in-stores and online in this flavour, along with a sticky pecan mini loaf.
Greggs, pumpkin spice latte
- Sugar: 25g
- Calories: 204kcal
- Order details: Regular size (364.5ml), with steamed milk
According to the bakery chain, it’s “not really autumn until you’ve had that first spiced sip.” And, well, they may have a point. They’ve even jazzed up their usual recipe this year.
Leon, honeycomb latte
- Sugar: 27g
- Calories: 233kcal
- Order details: Regular size, with whole milk
Leon’s autumn menu includes a colourful array of new seasonal dishes – including a Korean chicken and egg sando and a paprika chicken and firecracker zhoug. It also sees popular honeycomb-flavoured drinks return.
As well as the limited-edition latte, Leon is offering customers an iced version and a honeycomb hot chocolate.
M&S, cinnamon crunch latte
Sugar: 22.3g
- Calories: 230kcals
- Order details: Regular size, with skimmed milk, whipped cream, cinnamon syrup and crunchy caramel toppings
Available as both a hot or iced drink, this festive brew has cinnamon bun flavours and is topped with whipped cream (optional) and crispy caramel chunks.
Black Sheep Coffee, pumpkin spice matcha latte
- Sugar: 35g
- Calories: 281kcal
- Order details: Regular size, with whole milk
Blending traditional pumpkin spices with matcha’s earthy flavours, Black Sheep Coffee is serving up a unique take on the PSL this autumn. Choose from hot or cold.
Pret, pumpkin spice latte
- Sugar: 24.6g
- Calories: 183kcal
- Order details: Regular size, with semi-skimmed milk
This seasonal blend of coffee, pumpkin spices and milk is available hot and cold (on practically every street corner near you).
Caffe Nero, spiced pecan latte
- Sugar: 27.5g
- Calories: 229kcal
- Order details: Regular size, with whole milk
The sweet and nutty spiced pecan syrup combined with a shot of classic espresso will definitely get you going on an autumn day.
How much sugar is too much sugar?
You may have heard the term “free sugars” being bandied about. This refers to sugars added to food or drinks, including things like fizzy drinks, cereal, biscuits and flavoured yoghurts. It also includes naturally occurring sugars, like those found in honey, fruit juice and vegetable juices.
Per the NHS:
- Adults should be consuming no more than 30g of free sugars a day
- Kids aged seven to 10, meanwhile, should not exceed 24g per day
- Children aged four to six should have no more than 19g per day
- Those between two and three have an upper limit of 14g per day
- For infants aged one, the maximum daily intake of free sugars is 10g
What too much sugar can do to your body
- Weight gain – One of the main ways sugar impacts our bodies is that it can cause weight gain.
- Tooth decay – When sugar is consumed, it reacts with the bacteria in plaque, creating an acid. In turn, this acid can slowly decay the tooth, chipping away at the enamel.
- Type 2 diabetes – If your blood sugar levels are too high, your body is likely not producing enough insulin. Over time, high blood sugar can cause other issues, such as heart attacks, strokes and issues with the kidneys, among other things.
- Heart disease – Evidence suggests that a high-sugar diet can increase the risk of obesity and heart disease. It also increases blood pressure levels.
Source: Yahoo UK
Photo credit: Costa Coffee, Starbucks
