Calories in Chai Tea: Nutrition Facts & Serving Sizes
Per 1 cup (237g)
Per 100g
Source: Web research, March 2026.
One cup of brewed chai tea (237g) contains just 2 calories with 0.7g of carbs and essentially no fat or protein. Per 100g, chai tea provides 1 calorie. As a plain brewed tea (black tea with spices like cardamom, ginger, cinnamon, and clove), it is virtually calorie-free. The 37mg of potassium per 100g is the most notable mineral. Chai tea does contain caffeine from the black tea base, typically 25 to 50mg per cup. Note that chai lattes from coffee shops are an entirely different product, containing milk and often sugar, which can add 150 to 300 calories per serving. Plain brewed chai tea is a flavorful, nearly zero-calorie beverage suitable for any diet.
Nutrition Highlights
Calories by Serving Size
| Serving | Cal | Protein | Carbs | Fat | Fiber |
|---|---|---|---|---|---|
| 1 cup (237g) | 2.4 | 0g | 0.7g | 0g | 0g |
| 100g | 1 | 0g | 0.3g | 0g | 0g |
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Full Nutrition Facts (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 1 | |
| Protein | 0g | |
| Total Fat | 0g | |
| Total Carbohydrates | 0.3g | |
| Dietary Fiber | 0g | |
| Sugars | 0g | |
| Sodium | 3mg |
Vitamins & Minerals (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Potassium | 37mg | 1% |
| Magnesium | 3mg | 1% |
| Phosphorus | 1mg | 0% |
% Daily Values based on a 2,000 calorie diet (FDA reference).
Health Benefits of Chai Tea
Plain brewed chai tea provides the benefits of both black tea and the spice blend typically included in the recipe. The black tea base contains polyphenols including theaflavins and thearubigins, compounds with antioxidant properties that are associated with cardiovascular and anti-inflammatory benefits in observational research.
The spice blend in chai traditionally includes cardamom, ginger, cinnamon, clove, and black pepper. Each of these spices contains bioactive compounds studied for various health properties. Ginger (gingerols) supports digestion and has anti-inflammatory effects. Cinnamon may help with blood glucose regulation. Cardamom has antioxidant properties. Together, the spice blend makes chai tea one of the more functionally interesting zero-calorie beverages.
The caffeine content from black tea (approximately 25 to 50mg per cup) supports alertness and focus without the higher caffeine load of coffee. For those training in the morning, chai tea can serve as a lower-stimulant pre-workout option or a way to stay alert without relying heavily on coffee.
It is important to distinguish between plain brewed chai tea and chai lattes. A medium chai latte at a coffee shop typically contains 200 to 300 calories from milk and syrup. If you are tracking calories, make your own chai at home using tea bags and unsweetened milk or skip the milk entirely.
Dietary Considerations
Plain brewed chai tea is naturally vegan, gluten-free, dairy-free, keto-friendly, paleo, and Whole30 compliant. It is excellent for weight loss because it provides warmth, flavor, and a mild caffeine boost for essentially zero calories. The concern with chai and dieting comes from chai lattes or sweetened chai mixes, which can be high in sugar and calories. Always check labels when buying commercial chai products. Black tea also contains tannins, which can reduce iron absorption when consumed alongside iron-rich meals.
Daily Intake (100g)
100g of chai tea provides 0% of a 2,000-calorie diet.
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Frequently Asked Questions
How many calories in chai tea?
Plain brewed chai tea has about 2 calories per cup (237g). Per 100g, it contains just 1 calorie. These figures are for plain tea with no milk or sugar added. A chai latte (with milk and syrup) from a coffee shop can have 150 to 300 calories depending on size and additions.
Is chai tea good for weight loss?
Plain chai tea is excellent for weight loss at essentially zero calories. It provides warmth and flavor that can replace higher-calorie beverages. The mild caffeine can also support energy levels during a calorie deficit. Avoid sweetened chai lattes and chai mixes with added sugar if weight loss is the goal.
How much protein in chai tea?
Plain brewed chai tea has 0g of protein per cup. If you make a chai latte with milk, the milk contributes protein (about 8g per cup of whole milk). Black tea itself provides no meaningful protein.
Does chai tea have caffeine?
Yes, chai tea contains caffeine from its black tea base. A typical cup has 25 to 50mg of caffeine, compared to 80 to 100mg in a cup of coffee. The caffeine amount varies based on how strong you brew the tea and the specific tea used.
What is the difference between chai tea and a chai latte?
Chai tea refers to plain brewed spiced tea, which has about 2 calories per cup. A chai latte is brewed chai mixed with steamed milk and often sweetened with syrup. A medium chai latte from a coffee shop can have 200 to 300 calories. If you are tracking calories, choose plain brewed chai or make your own with unsweetened milk.
What spices are in chai tea?
Traditional chai tea includes black tea with a blend of warming spices. Common spices include cardamom, ginger, cinnamon, clove, and black pepper. Some recipes also include star anise, fennel, or nutmeg. The spice blend varies by region and recipe, but these core spices give chai its distinctive warm, aromatic flavor.
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