The unhealthiest fall drink is not from Starbucks, according to data. See how 20 popular ones rank.

Fall is full of tempting seasonal drinks, but some are loaded with sugar, fat, and calories that can be detrimental to your health if consumed in excess. While Starbucks may be the go-to place for fall drinks, other coffee chains, fast-food spots, and even homemade options can have high-calorie counts as well. Enjoying the flavors of fall doesn’t have to mean overindulging on sugar and calories. With a few adjustments, you can still savor seasonal drinks without the health drawbacks. Here’s a ranking of 20 popular fall drinks, starting with the unhealthiest, along with details on ingredients and healthier tips for enjoying your seasonal favorites.

Dunkin’ Donuts Pumpkin Swirl Frozen Coffee

Calories: ~850 (large)

Sugar: ~150g

Fat: ~22g

Tip: Choose a smaller size, and consider swapping whole milk for almond or skim milk to reduce calories and sugar.

dunkindonuts

Caribou Coffee Pumpkin White Mocha Cooler

Calories: ~700 (large)

Sugar: ~120g

Fat: ~30g

Tip: Opt for half the pumps of syrup and a smaller size to significantly cut calories and sugar.

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Starbucks Pumpkin Spice Frappuccino

Calories: ~600 (grande)

Sugar: ~75g

Fat: ~20g

Tip: Order a tall (small) size, request fewer pumps of pumpkin syrup, and choose a lighter milk option.

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Dairy Queen Pumpkin Pie Blizzard

Calories: ~710 (small)

Sugar: ~85g

Fat: ~28g

Tip: Go for a mini size to enjoy the flavor while reducing the calories and sugar content.

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McDonald’s McCafé Pumpkin Spice Latte

Calories: ~430 (medium)

Sugar: ~60g

Fat: ~14g

Tip: Order with non-fat milk and no whipped cream to save calories.

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Tim Hortons Pumpkin Spice Iced Capp

Calories: ~520 (medium)

Sugar: ~74g

Fat: ~22g

Tip: Ask for fewer pumps of syrup and avoid whipped topping for a lighter version.

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Peet’s Coffee Pumpkin Latte

Calories: ~390 (medium)

Sugar: ~52g

Fat: ~13g

Tip: Request fewer pumps of syrup and skip the whipped cream to reduce sugar.

Peet’s Coffee

Dunkin’ Chai Latte with Pumpkin Swirl

Calories: ~450 (medium)

Sugar: ~70g

Fat: ~10g

Tip: Go for the unsweetened version or use regular chai without the pumpkin swirl to cut down sugar.

Helena Nichols

Krispy Kreme Pumpkin Spice Latte

Calories: ~450 (medium)

Sugar: ~57g

Fat: ~15g

Tip: Ask for fewer pumps of syrup and opt for a lighter milk choice.

Molly Delmore/Mashed

Starbucks Salted Caramel Mocha

Calories: ~470 (grande)

Sugar: ~59g

Fat: ~16g

Tip: Choose a tall size and ask for half the syrup to enjoy a similar flavor with less sugar.

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Jamba Juice Pumpkin Smash Smoothie

Calories: ~580 (medium)

Sugar: ~96g

Fat: ~7g

Tip: Go for a small size and ask for fewer pumps of syrup if available.

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Starbucks Apple Crisp Macchiato

Calories: ~350 (grande)

Sugar: ~45g

Fat: ~11g

Tip: Order a smaller size and request fewer pumps of apple syrup.

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Dutch Bros Pumpkin Pie Breve

Calories: ~450 (medium)

Sugar: ~55g

Fat: ~20g

Tip: Ask for the “skinny” version with less syrup and low-fat milk to reduce calories.

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Starbucks Pumpkin Cream Cold Brew

Calories: ~250 (grande)

Sugar: ~31g

Fat: ~12g

Tip: This drink is lower-calorie compared to others, but you can still request fewer pumps of vanilla syrup for a lighter option.

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Dunkin’ Maple Pecan Iced Coffee

Calories: ~270 (medium with cream and sugar)

Sugar: ~36g

Fat: ~9g

Tip: Request skim milk or almond milk and reduce added sugar to enjoy the fall flavors without as many calories.

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Starbucks Chestnut Praline Latte

Calories: ~330 (grande)

Sugar: ~39g

Fat: ~13g

Tip: Opt for a tall size and ask for one pump of syrup to reduce the sugar and calories.

Stefanie Tuder/ABC

Dunkin’ Hot Caramel Cider

Calories: ~300 (medium)

Sugar: ~55g

Fat: ~2g

Tip: Try making this at home with unsweetened apple cider and a touch of caramel syrup for a lighter option.

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Tim Hortons Maple Latte

Calories: ~280 (medium)

Sugar: ~34g

Fat: ~9g

Tip: Reduce the syrup and choose a smaller size to enjoy the flavor without overdoing the sugar.

Amy Boyington/Mashed

Starbucks Hot Chocolate with Pumpkin Spice

Calories: ~400 (grande)

Sugar: ~43g

Fat: ~14g

Tip: Opt for a tall size, request fewer pumps of pumpkin syrup, and skip the whipped cream.

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Chai Latte with Pumpkin Spice (Various Locations)

Calories: ~330 (medium)

Sugar: ~45g

Fat: ~10g

Tip: Opt for less syrup and consider non-fat milk to reduce calories.

Helena Nichols/Mashed