Calories in a Chai Latte: Full Nutrition Breakdown

A chai latte made with whole milk contains approximately 240 calories per 16 oz (Grande) serving, combining spiced black tea concentrate with steamed milk and sweetener. It delivers a moderate caffeine boost of around 50 mg from the black tea base, along with warming spices like cinnamon, cardamom, and ginger. The calorie count varies significantly depending on milk choice, sweetener level, and whether an espresso shot is added.

Calories by serving size:

A large portion of the calories in a chai latte comes from the combination of milk and the sweetened chai concentrate used at most coffee shops. Starbucks chai concentrate, for example, contains sugar as one of its primary ingredients, contributing significantly to the overall carbohydrate and calorie content. Choosing non-fat milk or requesting fewer pumps of concentrate can help reduce both calories and sugar.

Frequently Asked Questions (FAQ)

How many calories are in a cup of chai latte?

An 8 oz homemade chai latte made with whole milk contains approximately 120 calories. Coffee shop versions tend to be higher in calories because they use sweetened chai concentrate. A standard 16 oz Grande at Starbucks has about 240 calories.

How much sugar is in a Starbucks chai latte?

A Starbucks Grande (16 oz) chai latte contains approximately 42 grams of sugar, which is roughly equivalent to 10 teaspoons. Most of this sugar comes from the chai tea concentrate itself, which is pre-sweetened. You can reduce the sugar content by asking for fewer pumps of chai concentrate.

What is the difference between chai tea and a chai latte?

Chai tea is simply brewed spiced black tea served plain or with a small amount of milk and sweetener, containing only about 0 to 5 calories per cup. A chai latte, on the other hand, is made with a larger proportion of steamed milk and often uses a sweetened concentrate, bringing the calorie count up to 120 to 240 calories depending on size. The latte version is essentially a milk-based drink flavored with chai spices.

How can I reduce the calories in a chai latte?

Switching from whole milk to skim milk can save about 50 calories in a Grande-sized drink, while using almond milk saves even more. Asking for fewer pumps of sweetened chai concentrate is another effective strategy, as each pump contains about 30 calories. You can also brew your own chai tea at home and add a splash of milk and a small amount of honey for a version under 50 calories.

How much caffeine is in a chai latte?

A standard chai latte contains approximately 50 mg of caffeine per 16 oz serving, which comes from the black tea base. This is roughly half the caffeine in a similarly sized cup of coffee. A dirty chai latte, which adds a shot of espresso, bumps the caffeine up to about 125 mg, making it comparable to a regular coffee drink.