If you’re a chai lover but unsure about its caffeine content, you’re not alone. The short answer? Yes, chai contains caffeine - but nowhere near as much as coffee. In fact, even the strongest chai lattes tested had only about a third of the caffeine found in a regular cup of coffee. That being said, not all chai is created equal. The caffeine content can vary significantly depending on how it’s made, what type of tea is used, and how long it’s steeped.
So, does chai give you an energy boost? Is it a good coffee alternative? And what about decaf chai options? Let’s dive into the details
What is Chai, Exactly?
A little while ago we wrote in "What is Chai" post about the history of this wonderful drink, and what exactly it is, as well as its health benefits, so I won’t go into detail here. I will only say that Chai (also known as Masala Chai) is a traditional Indian drink that dates back thousands of years. It’s made by simmering black tea with milk, spices, and a sweetener. The spices in chai - like cinnamon, ginger, cardamom, and nutmeg - bring not just flavor but also a range of health benefits.
But what about a chai latte you typically see in a coffee shop? Despite the name, it contains no coffee. A traditional chai is brewed from whole ingredients, while most chai lattes are made from powdered or syrup-based concentrates, which may lack the depth and authenticity of Masala Chai.
Just remember, no matter the name, the only caffeine in it comes from the tea leaves that it’s brewed with.
How much caffeine in a chai tea?
Unlike a Martini or an Americano, making chai doesn't follow strict formula. That means anyone can mix some tea, milk, sugar and spices together and call it a Masala Chai, so the caffeine content can vary a lot. While a street vendor in Delhi may brew chai differently from a high-end café, professional tea makers - known as chaiwallas - often follow a consistent recipe, ensuring a more predictable caffeine level.
To quantify this variation, Caffeine Informer tested six different 8oz chais and found that caffeine levels ranged from 27 mg to 67 mg per serving - a significant difference. Even at the higher end, chai contains only about one-third of the caffeine in a regular coffee, which typically packs around 180 mg per cup. At the lower end, the mildest chai tested had caffeine levels similar to a decaf grande coffee. So while chai can provide a gentle boost, it isn't as strong as coffee, making it an ideal choice for sustained energy.
A break down of how much caffeine does chai tea have:
| Drinks | fl oz | Calories | Caffeine (mg) | mg/floz |
| Chai tea | 8 | 0 | 50 | 6.2 |
| Oregon chai tea | 6 | 130 | 45 | 7.5 |
| Tazo chai | 8 | 0 | 47 | 59 |
| Pacific chai | 6 | 90 | 29 | 4.8 |
| Big train spiced chai | 8 | 210 | 65 | 8.1 |
Source: Caffeine informer
In addition to the lower levels of caffeine, the spices in Chai interact with the tannin content of tea, especially black tea, to slow the absorption of caffeine and help ease and calm the nervous system.
See more: Decaffeinated chai tea facts
How chai caffeine works differently than coffee
Ever noticed that coffee gives you an instant jolt of energy but also a crash a few hours later? That’s because caffeine in coffee hits your system fast, spiking adrenaline and increasing alertness quickly—but often leaving you feeling drained once it wears off.
Chai, on the other hand, contains tannins, which slow down caffeine absorption. That means you get a more gradual, sustained energy boost—one that keeps you calm, focused, and energized for longer.
A study published in the The American Journal of Clinical Nutrition found that tannin-rich tea improves attention and cognitive function without the jittery effects of coffee. So if you need mental clarity without an energy crash, chai is a great alternative (1).
So, unless you are told otherwise, assume your Chai does contain caffeine.
See more: Is tea gluten-free?
Caffeine in chai tea vs coffee
A break down of caffeine levels in Coffee:
| Drinks | fl oz | Calories | Caffeine (mg) | mg/floz |
| Coffee | 8 | 0 | 163 | 20.4 |
| Decaf coffee | 8 | 6 | 2 | 0.3 |
| Instant coffee | 8 | 0 | 57 | 7.1 |
| Coffee bean, tea leaf coffee | 16 | 5 | 333 | 20.8 |
Source: Caffeine Informer
The short answer is that most Chai labelled drinks contain significantly less caffeine than a regular coffee, probably around a third of the amount. The long answer is that it depends on how the coffee and chai are made.
If you make your own chai at home using a loose leaf like Monk’s, you can control how much caffeine it will have by altering how much quantity you use and how long you leave the tea to brew. This means that people who are trying to reduce their caffeine intake can swap their morning coffee for a chai and still get a rush of energy, without the same adrenal robbing post-coffee jitters, or the caffeine highs and lows that coffee drinkers experience.
See more: Reasons to switching from coffee to chai
Caffeine in Chai FAQ
1. Is chai tea considered high in caffeine?
No, chai has moderate caffeine levels due to the presence of black tea leaves. It’s much lower than coffee but still gives a mild energy boost.
2. Can chai tea be consumed at night?
Chai tea can be consumed at any hour, and there is no significant advantage or disadvantage to drinking it at night. Feel free to enjoy its potential benefits whenever you desire.
3. Will chai tea keep me awake?
Chai tea is the perfect way to wake up and get your day going. Boasting a sizable caffeine content, this delightful beverage will help you power through the morning or give an energy boost when it’s needed most! As chai contains black tea leaves which naturally contain caffeine, its energizing properties are undeniable.
4. Does chai give you energy?
Yes, chai can provide an energy boost—but it’s a calm, sustained energy rather than a quick spike.
5. Does chai tea have caffeine naturally?
Yes, chai contains natural caffeine from black tea leaves. The amount varies based on steeping time and tea-to-water ratio.
6. Is chai tea OK before bed?
If you’re sensitive to caffeine, opt for a decaf or herbal chai. Chai is a great alternative to traditionally caffeinated beverages, containing just enough caffeine for an alert state of mind without disrupting your sleep. Furthermore, the tannin in chai slows down how quickly it enters your system so you can relax and enjoy its delicious flavor – guilt-free!
For more details, check out: Chai tea before bed
Reference list:
(1) Einöther SJ and Martens VE (2013) 'Acute effects of tea consumption on attention and mood', The American Journal of Clinical Nutrition.