Be Mindful about SugarA medium pumpkin spice latte contains about 32 grams or eight teaspoons of added sugar. Women and men should aim for no more than six to nine teaspoons of added sugar daily, respectively. A splash of milk, non-dairy milk or half and half can also be a good choice. For those who prefer flavored creamers, choose those with less added sugar and keep an eye on the serving size. Milk MattersWhat you choose as a base for your espresso drink, milk tea and other beverages can make a difference.