How Many Calories Are in a Chai Latte?
A 12 fl oz chai latte is 191 calories. The drink itself runs 53 calories per 100 g, which is why cup size decides almost everything here: the same recipe is 127 calories in a small and 254 in a 16-ounce. The milk and the sugar do the work, not the tea.
You'd need to walk about 38 minutes to burn the 191 calories in a 12 fl oz (360 g) serving.
How long does it take to burn off a chai latte?
A 12 fl oz (360 g) serving is 191 kcal. Enter your weight and the amount you ate to see how long it takes you to burn that off:
lb
| Activity | Time to burn 191 kcal |
|---|---|
| Walking, brisk | 38 min |
| Cycling, moderate | 24 min |
| Swimming, moderate | 27 min |
| Jogging | 22 min |
| Weight training, moderate | 42 min |
Times are for a 155 lb adult at a steady pace; change the weight to see yours. The amount is set to the portion in the text (360 g); change it to what you actually ate. BodyPal works this out from your steps automatically.
On this page
- Chai latte quick facts
- Cup sizes from 8 ounces to a venti
- Concentrate and powder mixes
- Sugar and protein are the two rows that matter
- How does a chai latte compare?
- Most popular chai latte brands
- Chai latte FAQs
Chai latte quick facts
The record used here is SR Legacy 173776, "SILK Chai, soymilk" — the one unbranded USDA entry for a chai latte you actually drink: sweetened spiced tea already blended with a milk base. Everything else in the database with "chai latte" on it is dry powder, and powder is an ingredient, not a beverage.
At 53 calories per 100 g, that record lines up with what comes across a counter. A 16-ounce cup works out to 254 calories, which is the range people report when they weigh or log the drink. The soymilk base matters for one row only: a dairy build shifts saturated fat upward, so treat the fat lines below as the plant-milk version rather than a whole-milk one.
| Nutrient | Per 100 g | Per 12 fl oz (360 g) | % Daily Value |
|---|---|---|---|
| Calories | 53 | 191 | — |
| Total fat | 1.44 g | 5.2 g | 7% |
| Saturated fat | 0.21 g | 0.8 g | 4% |
| Carbohydrate | 7.82 g | 28.2 g | 10% |
| Dietary fiber | 0 g | 0 g | 0% |
| Total sugars | 5.76 g | 20.7 g | — |
| Protein | 2.47 g | 8.9 g | 18% |
| Sodium | 41 mg | 148 mg | 6% |
% Daily Value is based on a 2,000-calorie diet.
Verified nutrition data
Numbers on this page come from USDA FoodData Central, the U.S. Department of Agriculture’s food composition database, and from manufacturer labels where a branded product is named. Last verified September 2026. How we verify our data →
Two label rows are missing on purpose. Added sugars and trans fat are not carried in the SR Legacy edition of this record, so there is nothing honest to print for them — the added-sugars figure has to come off the carton or the menu board of whatever you are drinking. Cholesterol is 0 mg on a plant-milk build, and potassium is 123 mg per 100 g, or 443 mg in a 12-ounce cup, which is 9% of the Daily Value.
Cup sizes from 8 ounces to a venti
| Serving | Weight | Calories |
|---|---|---|
| 1 oz | 28 g | 15 kcal |
| Small cup, 8 fl oz | 240 g | 127 kcal |
| Tall cup, 12 fl oz | 360 g | 191 kcal |
| Grande cup, 16 fl oz | 480 g | 254 kcal |
| Venti cup, 20 fl oz | 600 g | 318 kcal |
| Per 100 g | 100 g | 53 kcal |
Every cup line above is our own arithmetic from the USDA 100 g figure, not a USDA household serving — the record is published per 100 g, and a fluid ounce of this drink weighs close enough to 30 g that the conversion holds. Ordering by name instead of by ounce is where people lose track: stepping from a small to a venti adds 191 calories, a whole tall cup again, for a menu word.
Ice complicates it in your favor. A 16 fl oz iced cup usually holds around 12 fl oz of liquid once the ice is in, so an iced order in a big cup often lands near the 191-calorie mark rather than 254. Ask for light ice and you have quietly put that 63-calorie difference back.
Concentrate and powder mixes
| Version | Per 100 g | Typical serving | Calories |
|---|---|---|---|
| Ready-to-drink chai latte | 53 kcal | 12 fl oz (360 g) | 191 kcal |
| Sweetened chai concentrate | 46 kcal | 0.5 cup (136 g) | 63 kcal |
| Unsweetened chai concentrate | 10 kcal | 0.5 cup (136 g) | 14 kcal |
| Spiced chai latte mix, dry | 429 kcal | 2 Tbsp (28 g) | 120 kcal |
| Dirty chai latte mix, dry | 364 kcal | 1 packet (33 g) | 120 kcal |
| Chai latte K-Cup, dry | 429 kcal | 1 pod (14 g) | 60 kcal |
The concentrate row is the one worth staring at. Bhakti's bottles pour the same half-cup and mix roughly one to one, yet the sweetened version is 63 calories and the unsweetened is 14 — four and a half times apart at identical volume, before a drop of milk goes in. Nothing else on this page changes a drink that much for that little effort.
Dry mixes read alarming and are not. Caffe D'Vita's spiced chai latte is 429 calories per 100 g and Tipu's dirty chai packet is 364, but a dose is 14 to 33 g, so a cup comes out at 60 to 120 calories. That 100 g on the label is three to seven drinks, which is the single most common misread of a chai product. Retail powders sit in a tight band: Pacific Chai's coconut and spice mixes are also 429 per 100 g at 90 calories a 21 g scoop, and Tipu's masala packet is 387 at 120 calories.
Sodium follows the same trap. The Keurig chai latte pod lists 1,286 mg per 100 g of dry contents, which sounds like a bouillon cube — but the pod holds 14 g, so a brewed cup is about 180 mg, our own arithmetic from that 100 g figure.
Sugar and protein are the two rows that matter
A 12 fl oz chai latte carries 20.7 g of total sugars, roughly five teaspoons. Part of that is milk sugar and part is added, and this USDA record does not split them, so the honest move is to read the added-sugars line on the specific carton or menu. The Dietary Guidelines for Americans put added sugars under 10% of daily calories, and a sweetened chai is squarely a sweet drink rather than a neutral one — MyPlate treats it that way too.
The counterweight is protein: 8.9 g in that same cup, 18% of the FDA Daily Value and the largest percentage anywhere in this drink's panel. That is what separates a chai latte from a soda at similar calories. It comes from the milk base, not the tea, so a splash-of-milk build gives up most of it.
Fiber is a flat zero, saturated fat is a mild 4% on a plant-milk build, and sodium is 148 mg, or 6%. If you are watching any single number here, make it the sugar, and fix it at the concentrate rather than at the cup size.
How does a chai latte compare?
| Drink | Per 100 g | US serving | Calories |
|---|---|---|---|
| Chai latte, ready to drink | 53 kcal | 12 fl oz (360 g) | 191 kcal |
| Chai concentrate, sweetened | 46 kcal | 0.5 cup (136 g) | 63 kcal |
| Chai concentrate, unsweetened | 10 kcal | 0.5 cup (136 g) | 14 kcal |
| Coffee, mocha, instant, reconstituted | 15 kcal | 1 cup (240 g) | 36 kcal |
Our take: for weight loss, build the drink from unsweetened concentrate — 14 calories a pour, the lightest serving on this page, and the spice profile is unchanged. For staying full, the ready-to-drink chai latte earns its 191 calories with 8.9 g of protein, which an instant mocha at 36 calories a cup cannot touch. The trap is ordering the big sweet version out of habit: 318 calories in a venti is lunch-sized for something you drink in ten minutes. Small cup, unsweetened base, milk on top is the version worth keeping.
Most popular chai latte brands in the United States
Ranked by how widely each product appears among foods sold in the United States, from the BodyPal food database of over 3.3 million products. Calories are the figures printed on each Nutrition Facts label, checked against USDA FoodData Central.
| Product | Calories (per 100 g) |
|---|---|
| Caffe D'Vita Spiced Chai Latte | 429 cal |
| Pacific Chai Chai Latte Coconut | 429 cal |
| Tipu's Chai Now Dirty Chai Latte | 364 cal |
| Tipu's Chai Now Masala Chai Latte | 387 cal |
| Pacific Chai Spice Chai Latte | 429 cal |
| Keurig Chai Latte K-Cup | 429 cal |
Brand popularity: BodyPal food database. Nutrition: manufacturer labels / USDA FoodData Central.
Chai latte FAQs
How many calories are in a chai latte?
A 12 fl oz chai latte is 191 calories, based on USDA's ready-to-drink record at 53 calories per 100 g. A small 8 fl oz cup lands at 127 and a 16-ounce at 254. Cup size, not the spice blend, is what moves the number on this drink.
How many calories are in a 16 oz chai latte?
A 16 fl oz chai latte is 254 calories. It is the same drink as the 12-ounce, just a third more of it, and it carries roughly 27.6 g of sugars and 11.9 g of protein — our own arithmetic from the USDA 100 g figures, not a USDA serving.
How much sugar is in a chai latte?
A 12 fl oz chai latte carries 20.7 g of total sugars, about five teaspoons. Per 100 g that is 5.76 g. Some of it is milk sugar rather than added sugar, and this USDA record does not split the two, so read the added-sugars line on the carton you buy.
How many calories are in an iced chai latte?
Figure about 191 calories for a 16 fl oz iced chai latte, because ice fills roughly a quarter of the cup and you get around 12 fl oz of drink — our own arithmetic from the USDA 100 g figure, not a USDA serving. Ordered with light ice, the same cup climbs toward 254.
How many calories are in a dirty chai latte?
A dirty chai latte built from a 33 g Tipu's packet is 120 calories, from a mix that reads 364 calories per 100 g. The coffee is already in the packet. Made at a counter instead, it is a chai latte plus a shot, so the milk still sets the total.
How many calories are in a chai latte powder packet?
One packet or pod is 60 to 120 calories: 60 for a 14 g Keurig pod, 120 for a 33 g Tipu's packet or two tablespoons (28 g) of Caffe D'Vita. The 364 to 429 calories per 100 g printed on those labels is dry powder, roughly three to seven drinks.
How much protein is in a chai latte?
A 12 fl oz chai latte has 8.9 g of protein, 18% of the Daily Value and the highest percentage in its own nutrition panel. That comes from the milk base, not the tea. Per 100 g the drink holds 2.47 g, so a larger cup is the only way to get more.
Is a chai latte good for weight loss?
At 191 calories a 12 fl oz chai latte is a snack, not a free drink, and a 16-ounce one is 254. If you are watching calories, the concentrate is the lever: 14 calories per half-cup pour unsweetened against 63 sweetened, same volume, same spices.
Similar foods
- Bubble Tea — 239 cal per drink
- Apple cider — 114 cal per cup
- Protein Shake — 156 cal per cup
- Root beer — 152 cal for 12 fl oz glass
- Tonic Water — 124 cal per can or bottle (12 fl oz)
- Sweet tea — 119 cal for 12 fl oz glass
Count it without the math
Point the camera at the cup and BodyPal counts the chai latte for you, size and all.
