How healthy is chai latte?
Is chai latte healthy? Yes, in moderate amounts. Chai latte scores 13/100 on the HowHealthyIs Score: 100 g provides 50 kcal and 65 mg calcium. A chai latte is spiced black tea with steamed milk. The tea and spices add almost no calories; the milk adds protein and calcium, and the sweet chai concentrate adds most of the sugar. Source: standard recipe, USDA FoodData Central ingredients.
Score explained
The score compares nutrient density per 100 kcal across every food we cover (NRF9.3 method). Chai latte ranks higher than 13% of them.
Counts in favor (% daily value per 100 kcal)
- Calcium10%
- Protein7%
- Vitamin A6%
- Potassium4%
- Magnesium4%
- Fiber2%
- Iron1%
- Vitamin C0%
- Vitamin E0%
Counts against
- Saturated fat7%
- Added sugars23%
- Sodium2%
Raw NRF9.3: 35 minus 31 = 3. The score is not a verdict on whether to eat a food; portion, the whole meal and your own health matter more. Full methodology
How many calories are in chai latte?
| Nutrient | Per 100 g | Per portion | %DV |
|---|---|---|---|
| Energy and macronutrients | |||
| Calories | 50 kcal | 176 kcal | |
| Protein | 1.7 g | 6.1 g | 12% |
| Carbohydrates | 8.8 g | 31 g | 11% |
| Fiber | 0.2 g | 0.8 g | 3% |
| Sugars | 8.3 g | 29 g | |
| Added sugars | 5.7 g | 20 g | 40% |
| Fat | 1 g | 3.7 g | 5% |
| Saturated fat | 0.7 g | 2.3 g | 11% |
| Omega-3 fats | <0.1 g | <0.1 g | |
| Vitamins | |||
| Vitamin A | 28 µg | 99 µg | 11% |
| Vitamin C | 0.1 mg | 0.5 mg | 1% |
| Vitamin D | 0.6 µg | 2.1 µg | 11% |
| Vitamin E | <0.1 mg | <0.1 mg | 0% |
| Vitamin K | 0.2 µg | 0.7 µg | 1% |
| Vitamin B12 | 0.3 µg | 1 µg | 40% |
| Folate | 4.7 µg | 17 µg | 4% |
| Minerals | |||
| Calcium | 65 mg | 229 mg | 18% |
| Iron | 0.1 mg | 0.4 mg | 2% |
| Potassium | 94 mg | 331 mg | 7% |
| Magnesium | 8 mg | 28 mg | 7% |
| Zinc | 0.3 mg | 1 mg | 9% |
| Sodium | 26 mg | 90 mg | 4% |
Estimated from the standard recipe below, using USDA FoodData Central values for each ingredient. Values rounded.
What is in a standard chai latte?
We estimate chai latte from this standard recipe (one serving, about 352 g cooked), using USDA values for each ingredient. Home and restaurant versions vary. Modeled with 2% milk and sweetened chai concentrate as at large US chains; Indian masala chai is brewed differently and is often less sweet.
| Ingredient | Amount |
|---|---|
| Strong black tea | 150 g |
| Steamed 2% milk | 180 g |
| Sugar (in the chai concentrate) | 20 g |
| Cinnamon | 1 g |
| Ground ginger | 1 g |
| Cardamom | 0.5 g |
Why is chai latte good for you?
- 1 µg vitamin B12 in 1 cup (12 oz), 40% of the daily value. Vitamin B12 contributes to the normal formation of red blood cells.
- 229 mg calcium in 1 cup (12 oz), 18% of the daily value. Calcium is needed for the maintenance of normal bones.
- 6.1 g protein in 1 cup (12 oz), 12% of the daily value. Protein contributes to the maintenance of muscle mass.
Good ways to use it
- A warm, lower-caffeine alternative to coffee
- Brewing at home with whole spices and less sugar
What should you watch out for?
- Cafe chai concentrates are heavily sweetened, often more than a caramel latte.
- Contains caffeine from the tea, though less than coffee.
Which drinks score higher?
Other drinks with more nutrition per calorie. Variety matters more than picking one winner.