Depending on how it is made, the specific number of calories in a chai latte averages about 220 calories per cup.
As the colder season has, many crave fall spices in our hot beverages. Chai Lattes are full of the desired spices and are widely popular at every coffee shop.
The warm, spicy beverage has been popular since the 90s, but the drink is more than a seasonal trend. It is a flavorful balance of sweet and spicy with nutritional value.
What Is Chai Latte?
Chai tea comes from a long history that originated in India thousands of years ago. It is a cultural staple that has paved its way throughout the world.
It was only recently introduced to the United States in the early 1990s and has been loved ever since.
A Chai Latte is steamed milk mixed with chai tea, a black tea infused with cinnamon, cardamom, ginger, cloves, star anise, black pepper, and natural flavors.
The beverage is blended with sugar, honey, ginger juice, and vanilla and topped with foam with a sprinkle of cinnamon.
The spices of a Chai Latte bring warmth during the cooler days, but if you add a cup of ice to your chai latte, you can enjoy this tasteful drink all year round.
Chai Latte at Starbucks
A chai latte with 2% milk at Starbucks ranges from 190 calories for a tall-sized cup to 310 calories for a venti-sized chai latte.
A tall iced chai latte has ten calories less than a hot cup, with only 180 calories. A venti iced chai latte has 350 calories, forty calories more than a hot cup.
Chai Latte at Dunkin Donuts
Dunkin Donuts’ chai latte only comes with two options – whole milk or skim milk. A small chai latte with whole milk at Dunkin Donuts is 200 calories.
A large cup is 390 calories. A chai latte made with skim milk has significantly fewer calories. There are only 150 calories in a small cup and 290 calories in a large chai latte with skim milk.
Chai Latte at Peet’s Coffee
Peet’s Coffee offers a wider variety of milk alternatives. A chai latte made with almond milk can be as little as 140 calories, and a large cup is 220 calories. Soy and nonfat milk alternatives also have fewer calories.
A small chai latte with soy milk is only 160 calories, and a large cup is 240 calories. Chai Latte made with whole milk is 230 calories for a small cup, and large size is 350 calories.
In addition, the calories of a chai latte vary by preference and milk alternatives offered at each coffee shop. The average cup of chai latte made with whole milk is about the same at all shops.
A cup of homemade chai latte is also similar but may vary by preferences of milk and sweetener used to prepare the chai latte.
Is Chai Latte Healthy?
Chai Lattes seem to have a high amount of calories, but they can be considered healthy with the balance of the nutrients and health benefits chai tea provides.
Protein is essential to our daily diet. A small cup has an average of 6 to 9 grams protein at coffee shops. Homemade chai tea lattes can contain as little as 4 grams of protein.
There are an average of 30 to 40 grams of total carbohydrates in a 12-ounce chai tea latte. The amount of milligrams of cholesterol varies widely. It can be as little as 15 mg and as high as 35 at popular coffee shops.
A Starbucks chai tea latte has only 3.5 grams of total fat. Dunkin, Peets, and other coffee shops have up to 9 Grams of total fat. The latte contains 0 trans fat, and the dietary fiber varies from 0 to 2 grams.
Chai Latte is also believed to be a better alternative to a cup of Coffee. Chai tea lattes contain only 70 milligrams of caffeine. Although it has less caffeine, the latte can still boost your energy while providing nutritional value to your daily intake.
Benefits of Chai Tea Latte
Chai Latte is made with chai tea; a black tea blended with spices. Black tea contains antioxidants that may protect against heart disease, reduce the risk of cancer, reduce blood pressure, protect against diabetes, and improve bone density.
Chai Lattes also contain essential spices that are known to be beneficial to our health. The herbs in chai tea contain antioxidants that help combat disease, regulate blood sugar, and improve digestion.
Cinnamon is a spice most commonly known to help control blood sugar levels and reduce the risk of heart complications. Ginger has many healthy variants.
The herb contains Vitamin C, magnesium, and potassium. Ginger can also reduce nausea, regulate blood sugar levels, lower cholesterol, improve gut health, and relieve pain.
Clove, cardamom, and other spices have similar health benefits that assist with maintaining a healthier lifestyle.
Chai Latte is also believed to be a better alternative to a cup of Coffee. Chai tea latte has less caffeine but can still boost your energy while providing beneficial nutrients to your daily intake.
For Chai Latte to be most beneficial to your daily intake, general nutrition advice is to use non-dairy milk and to limit or reduce the amount of syrup and sugar used in the mixture.
DIY Chai Tea Latte at Home
Making a chai latte at home is simple and allows you to adjust to your preference and dietary needs. With only a few steps, you can enjoy the perfect cup of chai tea to your liking.
First, gather your ingredients: Black tea, choice of milk, sweetener, and spices – cinnamon, ginger, clove, cardamom, allspice, and nutmeg. The herbs you choose may vary depending on your preference.
Next, brew the black tea with the spices of your choosing. While the tea brews, warm your milk with sugar, syrup, or any sweetener of your choice until it has dissolved. Whisk the milk to create the foam.
After the tea has been brewed, strain the tea into a cup. When the milk is warmed, pour the milk mixture into the cup of tea. Top it off with a sprinkle of cinnamon, nutmeg, or any other spice of your liking.
This latte recipe is quick and easy to make and also easily adjustable. If you wish to reduce your calorie intake, make this chai latte with non-dairy milk such as almond, soy, or coconut milk.
Do not steam your milk with sugar to reduce sugar intake and avoid excessive sugar. Instead, add the sugar to taste after it is made.
Take your pick of whole milk, non-dairy milk, or reduced sugar to make or order the perfect Chai latte that will fit your preferred calorie intake needs and liking.