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Your favorite pumpkin spice latte contains more fat, sugar and calories than you might think

But you don’t have to skip them this season—instead, make it a little healthier with these expert-approved tips.

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It's that time of year again. When the air gets brisk and the leaves change, pumpkin-flavored drinks debut. It's pumpkin spice latte (PSL) season, and our favorite chains are rolling out their signature holiday drinks to warm our hearts. But what are you really getting inside that seasonal cup?

If you're watching your waistline, and even if you're not, you should knowShow More

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Starbucks pumpkin spice latte

A Grande PSL from your local Starbucks is made with 2 percent milk and whipped cream, and served in a 16-ounce cup.

The breakdown:
Calories: 380
Total fat: 14 grams
Saturated fat: 8 grams
Sugar: 50 grams

People often overlook the added sugar, which can lead to excess calorie intake, a big cause ofShow More

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Dunkin' Donuts pumpkin latte

A medium pumpkin latte from Dunkin' Donuts is made with whole milk poured into a 16-ounce cup.

The breakdown:
Calories: 340
Total fat: 9 grams
Saturated fat: 5 grams
Sugar: 52 grams

This drink contains more sugar than you should consume in one day, Armul says. Women should consume no more than 25Show More

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McDonald's McCafe pumpkin spice latte

A medium McCafe pumpkin latte at McDonald's is served in a 16-ounce cup and made with whole milk.

The breakdown:
Calories: 340
Total fat: 10 grams
Saturated fat: 6 grams
Sugar: 48 grams

A moderately active male should consume about 2,600 calories per day; a female with the same activity levelShow More

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7-Eleven pumpkin spice latte

A PSL at 7-Eleven is premade with non-dairy creamer and poured into a 16-ounce cup.

The breakdown:
Calories: 390
Total fat: 12 grams
Saturated fat: 12 grams
Sugar: 55 grams

These drinks have a lot of sugar and calories, but aren’t particularly filling. What often happens: You're hungry shortlyShow More

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Peet's Coffee pumpkin latte

A medium pumpkin chai latte is blended with 2 percent milk and delivered to you in a 16-ounce cup.

The breakdown:
Calories: 320
Total fat: 7 grams
Saturated fat: 4.5 grams
Sugar: 44 grams

Someone on a 2,000-calorie diet should have no more than 44 to 77 grams of total fat a day, most of whichShow More

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The Coffee Bean & Tea Leaf pumpkin latte

A medium pumpkin latte from the Coffee Bean & Tea Leaf is made in a 16-ounce cup with nonfat milk.

The breakdown:
Calories: 360
Total fat: 3.5 grams
Saturated fat: 3.5 grams
Sugar: 58 grams

You don't have to totally deprive yourself this season, but do look for healthy options to satisfy yourShow More

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