It’s that time of year; the leaves are changing, the flannel is flowing, and pumpkin spice foods are piled on shelves in nearly every aisle of the grocery store.

The craze—which shows no sign of letting up, according to the market research firm Mintel—purportedly began in 2003, when Starbucks unleashed what became their most popular seasonal drink, the Pumpkin Spice Latte, or PSL. 

But when Mintel recently polled consumers about their feelings on seasonal foods and beverages, particularly the PSL, many said they would love them even more if they were healthier.

“Pumpkin spice foods and drinks are a fun way to celebrate the coming of autumn, but consumers may not realize that the calories and sugars can add up fast,” says Maxine Siegel, R.D., who heads Consumer Reports' food-testing department.

For example, a 16-ounce serving of Starbuck's PSL—made with espresso, pumpkin spice sauce, cinnamon, cloves, nutmeg, and steamed whole milk, and topped with whipped cream and “a dash of pumpkin pie topping”—has 420 calories, 18 grams of fat, 220 milligrams of sodium, and 50 grams of sugars.

“Some of these drinks and snacks have more calories than you should have in an entire meal,” Siegel says. But that doesn’t mean you have to forgo them completely.

Instead, keep tabs on your calorie counts when you indulge. To help you out, we came up with this handy visual revealing how much you get of different pumpkin spice foods for 100 calories.  

An illustration showing the calorie count of various pumpkin spice foods