Starbucks fall menu 2026: Nutrition facts and lighter ways to sip

For many people, the return of Starbucks’ Pumpkin Spice Latte signals the unofficial start of fall. On August 25, Starbucks’ 2026 fall menu arrived with the requisite PSL, three new pumpkin drinks, two banana bread-inspired beverages, and one unexpected mashup: the Iced Chaider.

Starbucks has made a lot of changes to its drink menu this year, and we’ve been following the nutrition along the way—from the new Energy Refreshers and ⁠lower-sugar, more customizable chai to its growing lineup of protein-boosted coffees. The fall menu brings another wide-ranging mix, with calories, sugar, protein, and caffeine varying considerably from drink to drink. 

And there are a few surprises in the numbers, including the new Iced Chaider, which pairs two flavors you might not expect and turns out to be an interesting lighter option.

We broke down the nutrition for the new and returning fall drinks, compared the options, and looked at some simple ways to customize your order.

What’s on the Starbucks fall menu in 2026?

Starbucks fall 2026 menu includes a few returning pumpkin and pecan drinks along with several new options.

Pumpkin drinks

• Iced Pumpkin Cream Shaken Espresso (new)
• Iced Pumpkin Cream Matcha (new)
• Pumpkin Spice Chai (new)
• Pumpkin Spice Latte
• Pumpkin Cream Cold Brew
• Iced Pumpkin Cream Chai
• Pumpkin Spice Frappuccino® blended beverage

Other fall drinks

• Iced Banana Bread Latte (new)
• Iced Banana Bread Chai (new)
• Iced Chaider (new)
• Pecan Cortado
• Pecan Crunch Latte, hot or iced

Fall food

• Chicken Bacon Protein Pocket (new)
• Hedgehog Cake Pop (new)
• Pumpkin Cream Cheese Muffin

The two banana bread drinks will be available beyond the fall season, according to Starbucks. Most of the pumpkin and pecan items are seasonal and available for a limited time.

What are Starbucks’ new fall drinks?

There are six new drinks this year, plus the Iced Banana Bread Matcha that joined the permanent menu earlier in 2026. Here’s what each one actually is:

• Iced Pumpkin Cream Shaken Espresso: Espresso, brown sugar syrup, and cinnamon are shaken over ice, then topped with oat milk and pumpkin cream cold foam. 
• Iced Pumpkin Cream Matcha: Iced matcha topped with pumpkin cream cold foam. 
• Pumpkin Spice Chai: Spiced black tea, steamed milk, pumpkin sauce, and pumpkin spice topping. Starbucks’ updated chai base also separates the spice concentrate from most of the added sweetener, giving you more control over the syrup. You can read more about what changed in Starbucks’ new chai.
• Iced Banana Bread Latte: Espresso and milk with banana syrup, brown sugar cream cold foam, and cinnamon dolce topping. 
• Iced Banana Bread Chai: Spiced chai, banana syrup, brown sugar cream cold foam, and cinnamon dolce topping.
• Iced Chaider: Despite the name, this isn’t a hot apple cider—or even an apple-flavored drink. It combines Starbucks chai with strawberry-açaí flavor for a fruity, lightly spiced drink over ice. Think refresher-meets-chai, not warm cider.

The banana bread lineup also includes the Iced Banana Bread Matcha, which has matcha with banana syrup, brown sugar cream cold foam, and cinnamon dolce topping.

What is the Iced Chaider?

The Iced Chaider is one of the more unexpected additions to the 2026 fall menu. This chai gets a fruity twist by mixing it with its strawberry-açaí base and serving it over ice. Although the name suggests apple cider, there’s no apple flavor here. The result is a refreshing blend of fruit, cinnamon, and warming chai spices.

It’s also the lightest drink on the fall menu. A grande has 90 calories, 20 grams of sugar, no fat, and about 95 milligrams of caffeine. Because it doesn’t contain milk, cold foam, whipped cream, or a cream-based sauce, it’s considerably lower in calories and fat than the pumpkin, pecan, and banana bread drinks. It still contains a meaningful amount of sugar, however, so you can ask whether the strawberry-açaí base or chai can be adjusted if you prefer a less-sweet drink.

Starbucks fall menu 2026: Nutrition facts

Knowing what’s in your drink gives you more information to choose what works for you—whether you’re interested in calories, sugar, protein, caffeine, or simply comparing a few fall favorites.

The tables below show the nutrition for standard U.S. menu orders, grouped by drink type so you can easily compare similar options. Unless noted, drinks are grande (16 ounces) and include the standard milk and toppings. Keep in mind that changing the size, milk, syrup, sauce, cold foam, or number of espresso shots will change the nutrition totals.

Starbucks fall menu 2026: Coffee and espresso drinks

Drink	Calories	Total sugar	Total fat	Saturated fat	Protein	Caffeine
Pumpkin Spice Latte, hot, 2% milk and whipped cream (grande)	390	50 g	14 g	9 g	14 g	150 mg
Pumpkin Spice Latte, iced (grande)	370	45 g	14 g	8 g	10 g	150 mg
Iced Pumpkin Cream Shaken Espresso (grande)	310	37 g	14 g	8 g	3 g	255 mg
Pumpkin Cream Cold Brew (grande)	250	31 g	12 g	8 g	3 g	185 mg
Pumpkin Spice Frappuccino® blended beverage (grande)	420	62 g	15 g	10 g	6 g	100 mg
Pecan Cortado, short (8 ounces)	130	17 g	4 g	0 g	1 g	230 mg
Iced Pecan Crunch Latte (grande)	350	33 g	15 g	1.5 g	4 g	170 mg
Iced Banana Bread Latte (grande)	420	52 g	19 g	12 g	10 g	150 mg

Starbucks fall menu 2026: Chai drinks

Drink	Calories	Total sugar	Total fat	Saturated fat	Protein	Caffeine
Iced Chaider (grande)	90	22	0	0	0	30 mg
Iced Pumpkin Cream Chai (grande)	460	66 g	17 g	10 g	10 g	95 mg
Pumpkin Spice Chai (grande, hot)	310	53 g	7 g	4 g	9 g	95 mg
Iced Banana Bread Chai (grande)	350	48 g	14 g	9 g	7 g	95 mg

Read more: Is Starbucks’ new chai latte healthier?

Starbucks fall menu 2026: Matcha drinks

Drink	Calories	Total sugar	Total fat	Saturated fat	Protein	Caffeine
Iced Pumpkin Cream Matcha (grande)	350	39g	17g	11g	10g	55mg
Iced Banana Bread Matcha (grande)	330	39 g	15g	10g	8 g	55mg

Which Starbucks fall drink is best for your goal?

The nutrition numbers are helpful, but they don’t tell you which drink you should order. That depends on what matters to you. Maybe you want the pumpkin drink you’ve been waiting all year for, or maybe you’re looking for something with less sugar, more protein, or a little less caffeine. There’s room for all of those choices.

Here’s how the fall menu compares depending on what you’re looking for:

If you’re looking for…	Try	Why
The lowest-calorie option	Iced Chaider	This new mash-up has 90 calories in a grande.
A lighter pumpkin drink	Pumpkin Cream Cold Brew	It has 250 calories in a standard grande version without subsitutions.
The most protein among drinks with confirmed figures	Hot Pumpkin Spice Latte	A grande with 2% milk has 14 g of protein. Use protein milk for even more.
The least sugar before customizations	Pecan Cortado	It contains 13 g of total sugar.
The least caffeine	Iced Chaider	It contains 30 mg of caffeine, though any espresso drink can be reduced with decaf espresso.

Read more: Are Starbucks’ Energy Refreshers healthy?

What about the new Starbucks fall food?

Starbucks added the Chicken Bacon Protein Pocket and Hedgehog Cake Pop. The Pumpkin Cream Cheese Muffin is a returning item. Here’s what the nutrition looks like:

Starbucks fall 2026 food: Nutrition facts

Food	Calories	Total sugar	Total fat	Saturated fat	Protein
Chicken Bacon Protein Pocket	310	3g	13g	5g	20 g
Hedgehog Cake Pop	160	15g	8g	4.5g	2g
Pumpkin Cream Cheese Muffin	350	34 g	14g	4 g	5 g

How to order a lighter Starbucks fall drink

You don’t have to completely change your order to cut back on calories, sugar, or saturated fat. Here are some tips:

• Order a tall instead of a grande. Going from 16 ounces to 12 ounces generally means less milk, syrup, sauce, and toppings—and fewer calories and less sugar overall.
• Request a lighter milk. Ask for nonfat or almond milk instead of 2% milk if lowering calories is your priority. If you’re looking for more protein, try Starbucks protein milk or cold foam.
• Request fewer pumps of syrup. Ask for one or two fewer pumps to reduce added sugar; you’ll still have plenty of flavor. 
• Ask for light foam or whipped cream. 
• Add flavor with spices. Cinnamon or nutmeg can boost the fall flavor without another pump of syrup. 

Read more: Are Starbucks’ new protein drinks healthy?

Frequently asked questions about Starbucks’ fall menu 

How much sugar is in a PSL from Starbucks?

A grande hot Pumpkin Spice Latte made with 2% milk and whipped cream has 50 grams of total sugar. The iced version has 45 grams. The amount changes with the drink’s size, milk, syrup pumps, and any additional toppings.

How do you order a lighter Starbucks Pumpkin Spice Latte?

For a lighter PSL, choose a tall, use low-fat milk or almond milk, ask for one or two fewer pumps of pumpkin sauce, and skip the whipped cream. 

What is the healthiest option to eat at Starbucks?

There isn’t one healthiest choice for everyone, but look for foods that provide protein, fiber, or both. The Egg White & Roasted Red Pepper Egg Bites are one lighter option, with 170 calories and 12 grams of protein. For something more substantial, the Spinach, Feta & Egg White Wrap has 290 calories and 20 grams of protein. 

The bottom line: Starbucks’ fall menu has room for both treats and lighter picks

Starbucks’ 2026 fall menu goes well beyond the PSL. The new lineup includes an espresso-forward pumpkin drink, pumpkin-topped matcha, two banana bread drinks, and the Iced Chaider—a surprising mix of chai and strawberry-açaí flavor. The Chicken Bacon Protein Pocket also adds a savory option with 20 g of protein.

Nutrition varies widely across the menu. The short Pecan Cortado is the lightest confirmed drink, while the Iced Pumpkin Cream Chai has the most sugar among the drinks with complete figures available. If you want to lighten your order, try a smaller size, fewer pumps, or less cold foam. And if you want the standard version, enjoy it without guilt and consider how it fits into the bigger picture of your day.

Noom can help you build awareness around choices like these—without making your favorite foods or drinks off-limits. Download Noom on iOS or Android for tools and support that make healthy habits feel more realistic.