Chai is a popular spiced, milky tea consumed worldwide, especially in India, where it originated. Like how coffee has become a daily ritual for many, Chai is an equally common morning drink for people looking for a balanced dose of caffeine with a unique aroma and taste.
On the other hand there are some questions that have been on the lips of chai drinkers for several years now. Serving sizes, sugar content, and calorie counts have all been debated – and the answer isn't as simple as you might think.
So, how many calories in Chai? In this post, we explore the caloric content of this tasty hot beverage and give you some tips on how to make your healthy version!
How many calories does chai have?
Does your morning cup of Chai have as many calories as a cheeseburger? The answer is no, but depending on how to make chai tea, the calories change.
On its own, a traditional chai blend made with black tea and spices like cardamom, cinnamon, and ginger contains almost zero calories. Herbs and spices are naturally low-calorie and bring all the flavor with hardly any energy content.
See more: How can you practise mindful chai
However, when you add milk and sweeteners (which most of us do), the chai calories start adding up.
Here’s a quick look at the average calories in one cup of chai, depending on your milk of choice:
| Milk Type | Estimated Calories (12oz cup) | Notes |
|---|---|---|
| Whole Milk | ~200 calories | Roughly the same as a 12oz can of soda |
| Soy Milk | ~180 calories | Common non-dairy option |
| Skim Milk | ~160 calories | Lower in fat than whole milk |
| Unsweetened Oat Milk | ~45 calories | Great low-calorie plant-based choice |
| Almond Milk | ~30–60 calories | Depends on brand and added ingredients |
For example, Monk's Organic Specialty Chai has only 46 calories per serving (before milk and sugar). That's a huge difference compared to some store-bought chai lattes that can exceed 250+ calories per cup.
How to count calories in Chai?
Chai is praised for its health benefits, but that doesn't mean you can just pour as much sugar or honey into it as you want as it will increase its calories.
If questions like “how many calories in a chai latte” or “how much sugar in chai latte” pops up in your mind, simply read the product's label to know the nutritional value.
Suppose you are making it yourself; it's very simple to calculate it. Add the calorie count of each ingredient according to the quantity you include in it. A basic breakdown is as follows.
Milk: This is the biggest calorie contributor.
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Whole milk (~150 cal/cup)
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Skim milk (~80 cal/cup)
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Almond milk (~30–50 cal)
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Oat milk (~45–120 cal depending on type and serving size)
Sweetener: One teaspoon of sugar adds about 20 calories.
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Honey? Around 21 calories per teaspoon.
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Artificial sweeteners? Most are near zero, but check the label.
Chai blend or tea base: Almost no calories, unless you're using a powdered chai latte mix (these can be high in sugar and fats).
Tips to keep chai's calories low
Chai can be a healthy, feel-good drink - as long as you keep an eye on what goes into your cup. Here are simple ways to cut down the calories without losing the flavor:
Pick the Right Milk
The milk you choose makes a big difference in your chai calories:
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Use non-fat milk such as skim milk, unsweetened almond milk, or soy milk instead of full cream milk.
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These options are much lower in fat and can reduce your calorie intake by over 50% (1).
Sweeten Smarter
Sugar adds up fast. Instead:
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Try a small drizzle of honey for natural sweetness.
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Swap sugar with zero-calorie alternatives like erythritol or stevia.
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Or skip sweeteners entirely and let the spices shine.
Avoid Powdered Chai Blends
Be cautious when ordering from cafés:
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Many “chai lattes” are made with instant powdered mixes that contain added sugars, milk solids, and oils.
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These can easily pack 200+ calories in one cup—sometimes more than a dessert.
And please note that you can always ask your barista what’s in the chai. Are they using a fresh tea and spice blend—or a sugary powder mix?
Make Your Own Chai at Home
When you prepare your chai from scratch, you’re in full control:
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Choose a clean, organic chai blend.
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Use plant-based or low-fat milk, and adjust sweetness to your taste.
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Want a creamy dirty chai or an iced version? It’s easy to keep them light at home by choosing healthier ingredients.
With just a few smart swaps, you can enjoy a full-flavored cup of chai without blowing your daily calorie budget.
Explore more: Is chai latte keto-friendly?
Is Chai healthy for weight loss?
If you're wondering whether chai fits into a weight loss plan — the answer is yes, but with a few tweaks.
Chai tea can be a nourishing, satisfying drink when made the right way. Its base — black tea and warming spices like cinnamon, ginger, and cardamom — is rich in antioxidants that may support metabolism and digestion (Healthline).
What really impacts the calorie count, though, is what you add to your cup.
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Using skim milk or unsweetened plant-based milk (like almond or oat) can help reduce fat content and overall calories. In fact, whole milk contains nearly twice as many calories as skim milk per cup.
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A bit of milk adds protein, which helps you feel full longer and can curb snacking between meals. That’s a big plus when trying to manage weight.
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Skip the syrups and go easy on sugar. As a rule of thumb, each spoon adds about 20 extra calories. Try natural or low-calorie alternatives if you want to sweeten it.
When made thoughtfully, chai can be more than just a comforting beverage - it can support your health and weight goals.
Want to see how to make a low-calorie chai at home? Explore chai for weight loss tips here.
Conclusion
Now that you know how many calories in Chai, it's time to grab your favorite mug and get brewing. But before you do so, be sure to check out Monk's Organic Specialty Chai - the best chai in Australia. It is made with 100% organic ingredients, so it's great for vegans or anyone else who is health-conscious. Now you can have a cup of classic healthy chai tea in the comfort of your own home!
FAQ
How Many Calories in chai tea?
Chai tea contains about 200 calories per cup when served with whole milk. Chai prepared with soy milk contains 180 calories per cup. If you're watching your waistline, try ordering your Chai with skim milk for just 160 calories per cup. Depending on how you make it, the calories can vary.
How to count calories in Chai?
To count the calories in Chai, calculate the amount of milk included and always pay attention to the % of fat.
Does chai tea have calories without milk?
Very few. Plain chai made with just tea and spices contains almost no calories—usually under 5 per cup.
Explore more: Can You Drink Chai Tea Without Milk?
Is a chai latte higher in calories than regular chai tea?
Yes. A chai latte, especially those from cafés, is often made with sugary concentrate or powdered blends and full-fat milk. It can contain 200–300+ calories per serving, depending on size and ingredients.
References:
Healthline (2023) ‘Comparing Milks: Almond, Dairy, Soy, Rice, and Coconut’, Healthline, https://www.healthline.com/health/milk-almond-cow-soy-rice