Chai Latte: Recipe, Benefits & Is It Healthy?

A chai latte is spiced black tea (masala chai) combined with steamed milk. Is it healthy? The tea and spices are light, so the calories come almost entirely from milk and added sugar. A coffee-shop chai latte often runs 240 calories or more because it is poured from a sweetened syrup. Made at home from real spices, a cup is closer to 120 to 150 calories and you decide how much sugar goes in. It does carry caffeine from black tea, roughly 40 to 60 mg per cup, which is less than a typical coffee.

Chai latte nutrition (per cup)

• Homemade, lightly sweetened: about 120 to 150 calories
• Coffee-shop, syrup based: about 240 calories or more
• Caffeine: about 40 to 60 mg
• Protein: about 6 to 8 g (with dairy milk)

Sugar is the single biggest lever. Making chai from whole spices instead of a syrup is the easiest way to cut the calories without losing the flavor.

Chai latte recipe

Makes 1 large cup. Ready in about 10 minutes.

Ingredients

• 1 cup water
• 1 tablespoon loose black tea, or 2 tea bags
• 3 green cardamom pods, lightly crushed
• 2 thin slices fresh ginger
• 1 small cinnamon stick
• 2 cloves
• 1 pinch black pepper
• 3/4 cup milk of your choice
• Honey or sugar, to taste

Steps

1. Simmer the water with cardamom, ginger, cinnamon, cloves, and pepper for 4 to 5 minutes.
2. Add the black tea and simmer 2 more minutes for a stronger cup, or 1 minute for a lighter one.
3. Pour in the milk and bring back to a gentle simmer, then let it foam up once.
4. Strain into your cup and sweeten to taste.

Is a chai latte healthy?

On its own, spiced black tea with milk is a light, warming drink. What tips a chai latte from light to heavy is almost always the added sugar, not the tea or the spices. A homemade cup lets you keep the flavor of cardamom, ginger, cinnamon, and clove while controlling the sweetness. If you are watching caffeine, remember a chai latte has less than most coffees, and you can steep the tea for a shorter time for a lighter cup.

Make it in one step. Our Spice Rush is a spiced black tea blended with cinnamon, ginger, cardamom, and clove (plus 10 g of collagen per serving), so a homemade chai latte comes down to one scoop, hot water, and the milk of your choice.

Frequently asked questions

Is a chai latte healthy?

Spiced tea with milk is a light drink; the calories come mainly from added sugar. A homemade cup, lightly sweetened, is around 120 to 150 calories, while a syrup-based coffee-shop version can be 240 or more.

How much caffeine is in a chai latte?

About 40 to 60 mg per cup from black tea, which is less than a typical coffee. Steeping for a shorter time gives a lighter cup.

What is the difference between chai and a chai latte?

Chai (masala chai) is the spiced tea itself. A chai latte is that spiced tea combined with a larger amount of steamed milk, so it is creamier and milder.

What is a dirty chai?

A dirty chai is a chai latte with a shot of espresso added, which raises the caffeine and gives it a coffee edge.

This article shares general information and published research, not medical or dietary advice. These statements have not been evaluated by the Food and Drug Administration and are not intended to diagnose, treat, cure, or prevent any disease.