Well Ahead Blog

Back to Well Ahead Blog

Healthy ways to get your fall pumpkin fix

September 8, 2014 General Wellness
Last Updated on November 8, 2017

Once the table from the last summer party has been cleared and Labor Day weekend has passed, it seems like there's only one thing on everyone's minds: pumpkin.

In recent years, the pumpkin spice craze has reached a fever pitch. The number of pumpkin-flavored or scented items in the grocery store has grown to include crackers, chicken sausage—even pasta sauce.

These limited-time offerings are fun and sometimes even tasty, but they also often pack on excess calories, sugar and fat.

Luckily, there are plenty of pumpkin spice products that you can enjoy without threatening to your waistline. Check out our list of a few healthy picks for pumpkin lovers.

Item Serving size Calories Sugar (g) Fat (g)
Starbucks Pumpkin Spice Light Frappuccino 12 oz. 120 19 <1
Dunkin’ Donuts Pumpkin Munchkins 3 pieces 180 12 7.5
Wawa Pumpkin Spice Coffee 12 oz. 0 0 0
Halo Top Pumpkin Pie Ice Cream ½ cup 90 7 3
Pumpkin Spice Cheerios ¾ cup 110 8 2
Chobani Pumpkin Harvest Crisp 1 container 210 17 8
Quaker Instant Pumpkin Spice Oatmeal 1 packet 160 11 2.5
Special K Pumpkin Spice Pastry Crisps 2 crisps 100 7 2
Milano Pumpkin Spice Cookies 2 cookies 130 10 7
Caramel Almond Pumpkin Spice KIND Bars 1 bar 200 5 3.5
Celestial Seasoning Sweet Harvest Pumpkin Black Tea 1 teabag 0 0 0
BOOMCHICKAPOP Pumpkin Spice Kettle Corn Popcorn 1¼ cup 140 11 8
Planters Pumpkin Spice Almonds 25 pieces 160 12 5

Making healthy choices all year

Need some guidance on how to maintain a healthy diet? Schedule an appointment with a Main Line Health registered dietitian. Many insurance providers offer up to six nutrition counseling visits per year at no additional cost to you. Check with your provider to see what’s covered.

To schedule an appointment with a specialist at Main Line Health, call 1.866.CALL.MLH (1.866.225.5654) or use our secure online appointment request form.