MenuTrim
Nutrition Facts
* Percent Daily Values are based on a 2,000 calorie diet (FDA). Values from the chain's published nutrition, 2026 menu.
Good for weight loss?
It can fit. 350 calories is 18% of a 2,000 calorie day; pair it with a light breakfast and dinner, and skip the soda and fries.
#41 of 42 Starbucks meals by protein per calorie.
Lighter swaps at Starbucks
Fewer calories, similar protein
 Iced Sugar-Free Caramel Protein Matcha, VentiProtein · Venti | 340 | 50 g | 19 g | 7 g | 220 mg |
|---|---|---|---|---|---|
 Iced Sugar-Free Vanilla Protein Matcha, VentiProtein · Venti | 340 | 50 g | 20 g | 7 g | 220 mg |
 Iced Protein Matcha, GrandeProtein · Grande | 260 | 31 g | 25 g | 4 g | 135 mg |
More protein for about the same calories
Iced Sugar-Free Caramel Protein Matcha, VentiProtein · Venti | 340 | 50 g | 19 g | 7 g | 220 mg |
|---|---|---|---|---|---|
Iced Sugar-Free Vanilla Protein Matcha, VentiProtein · Venti | 340 | 50 g | 20 g | 7 g | 220 mg |
 Sugar-Free Caramel Protein Matcha, VentiProtein · Venti | 300 | 32 g | 23 g | 9 g | 230 mg |
Questions
How many calories are in the Starbucks Pumpkin Spice Chai, Venti?
The Starbucks Pumpkin Spice Chai, Venti has 350 calories (Venti), on the 2026 menu.
How much protein is in the Pumpkin Spice Chai, Venti?
13 g of protein, or 3.7 g for every 100 calories. That ranks #41 of 42 Starbucks meals by protein per calorie.
How many carbs and how much fat are in the Pumpkin Spice Chai, Venti?
60 g of carbs (0 g fiber, 58 g sugar) and 6 g of fat.
How much sodium is in the Pumpkin Spice Chai, Venti?
250 mg, 11% of the 2,300 mg daily limit in the Dietary Guidelines for Americans.
Is the Starbucks Pumpkin Spice Chai, Venti good for weight loss?
It can fit. 350 calories is 18% of a 2,000 calorie day; pair it with a light breakfast and dinner, and skip the soda and fries.
Eat at Starbucks. Still lose weight.
At Starbucks, the Iced Protein Matcha, Grande is 260 calories and the Bacon, Sausage & Egg Wrap is 640. MenuTrim builds your personal plan and shows which one fits today.
- Daily calories for your goalFrom your weight, goal weight and pace.
- A protein target and a per-meal limitSo one meal out doesn't take the whole day.
- The date you'll reach your goalAn estimate from your pace, updated as you log.
- Starbucks orders that fit, marked15,000+ dishes at 50 chains, all from 2026 menus.
Build your plan in the app.Nutrition from Starbucks's published information for the 2026 menu. Recipes change; check with the restaurant if it matters. MenuTrim is not affiliated with Starbucks.