How Many Calories in a Chai Latte From Starbucks? (2023)

As an Amazon Associate, I earn from qualifying purchases. Please read my disclosure for more info.

Chai lattes are delicious and caffeine-rich, making them the perfect beverage to fight morning fatigue. But the question remains: how many calories in a chai latte? Well, the answer is…size matters! (only in this case, gentlemen).

Starbucks store
Starbucks | Photo by TR on Unsplash

Chai tea is a spiced and sweet black tea that originated in India. Starbucks introduced a variation of the tea drink called a chai latte, a popular alternative to espresso lattes. The latte is made with black tea, spices, and sweeteners and has the same energy-boosting benefits as espresso lattes.

What ingredients Are in a chai latte?

A chai tea latte from Starbucks coffee shops includes chai concentrate, steamed 2% milk, and milk foam. The Tazo Chai Tea Concentrate available on Amazon and grocery stores isn’t as strong as what Starbucks uses. So you’ll need to use more if you’re making a chai latte at home.

The Tazo Chai Tea Concentrate is made with these ingredients:

  • Black Tea
  • Cardamom
  • Black pepper
  • Ginger
  • Cinnamon
  • Cloves
  • Star Anise
  • Sugar
  • Honey
  • Ginger Juice
  • Vanilla
  • Citric Acid

How Many Calories in a Chai Latte From Starbucks?

Calorie content in a Chai from Starbucks will differ depending on the size of the drink. In general, chai lattes contain a lot of sugar and grams of total carbohydrates. The caloric breakdown for each size is listed below, as well as the Weight Watchers points values.

How many calories are in a Chai Tea Latte?

Short Chai Latte Nutrition Facts:

The Starbucks Short Chai Latte contains 8 ounces of creamy goodness loaded with 50 milligrams of caffeine. It has 120 calories (20 from fat) and 2 grams of total fat (1.5 grams of which are saturated fat).

In addition, it has 22 grams of carbohydrates (21 grams from sugar) and 4 grams of protein. A short chai latte also has 4% of your daily values for Vitamin A.

Serving Size8 oz
Calories120
Calories from Fat20
Total Fat2
Saturated Fat1.5g
Cholesterol10mg
Sodium50mg
Total Carbs22g
Sugars21g
Protein4g
Starbucks Short Chai Latte Nutrition Information
Weight Watchers® Freestyle Points6
Weight Watchers SmartPoints6
Weight Watchers PointsPlus3
Starbucks Short Chai Weight Watchers Points

Tall Chai Latte Nutrition Facts:

The total calories in an average 12-ounce cup of chai from Starbucks is 180 calories (30 from fat). Total fat content is 3 grams, 2 of which are saturated fat. Tall chai lattes have 75 milligrams of caffeine, 33 grams of carbohydrates (31 grams from sugar), and 6 grams of protein.

person holding tall chai latte in paper cup from Starbucks
Tall chai latte | Photo by Anny Pappa
Serving Size12 oz
Calories180
Calories from Fat30
Total Fat3g
Saturated Fat2g
Cholesterol15mg
Sodium75mg
Total Carbs33g
Sugars31g
Protein6g
Starbucks Tall Chai Latte Nutrition Information
Weight Watchers® Freestyle Points9
Weight Watchers SmartPoints9
Weight Watchers PointsPlus5
Starbucks Tall Chai Weight Watchers Points

Grande Chai Latte Nutrition Facts:

The Starbucks Grande Chai Latte has 240 calories (35 from fat) and is 16 fluid ounces. It has 4 grams of total fat, of which 2.5 are saturated fat. The caffeine content is an impressive 100 milligrams with an equally impressive 44 grams of carbohydrates (41 grams of sugar) and 7 grams of protein.

Person holding Starbucks grande chai latte in paper cup
Grande chai tea latte | Photo by Erik Mclean
Serving Size16 oz
Calories240
Calories from Fat35
Total Fat4g
Saturated Fat2.5g
Cholesterol15mg
Sodium95mg
Total Carbs44g
Sugars41g
Protein7g
Starbucks Grande Chai Latte Nutrition Information
Weight Watchers® Freestyle Points12
Weight Watchers SmartPoints12
Weight Watchers PointsPlus7
Starbucks Grande Chai Latte Weight Watchers Points

Venti Chai Latte Nutrition Facts:

The Starbucks Venti Chai Latte has 310 calories (50 from fat) and is 20 fluid ounces. It has 6 grams of fat, 3 of which are saturated fat. The caffeine content is an impressive 120 milligrams. It has 56 grams of carbohydrates (53 from sugar) and 10 grams of protein.

how many calories in a venti chai latte from starbucks
Venti Chai Tea Latte | Photo by Alex Tim
Serving Size20 oz
Calories310
Calories from Fat50
Total Fat6g
Saturated Fat3g
Cholesterol25mg
Sodium150mg
Total Carbs56g
Sugars53g
Protein10g
Starbucks Venti Chai Latte Nutrition Information
Weight Watchers® Freestyle Points16
Weight Watchers SmartPoints16
Weight Watchers PointsPlus9
Starbucks Grande Chai Latte Weight Watchers Points

how many calories in a chai latte from starbucks infographic
Chai Latte Nutrition Infographic

FAQ

Does Modifying Your Chai Order Effect Calories?

You can customize your chai tea latte by choosing different milk options and varying the amount of chai tea concentrate. Plant-based milks, such as almond milk, oat milk, and soy milk, are great ways to cut out unneeded fat and calories.

If you’re like me, you’re a big fan of cow’s milk. If you want to lower the number of calories in your chai, choose skim milk instead of 2% or whole milk. This is a lean way (somewhat guilt-free) to enjoy your chai.

Some things to keep in mind:

  • More chai concentrate equals more calories.
  • Fattier kinds of milk equal more calories.
  • Whipped cream equals more calories.

Is there caffeine in chai lattes?

Yes, chai lattes do have caffeine. However, the level of caffeine in a chai latte varies depending on the brand and recipe. Generally speaking, chai lattes have about the same caffeine as a cup of coffee.

What’s a Dirty Chai tea Latte?

A dirty chai latte recipe is made the same way as a regular chai recipe but with an added shot of espresso. The term “dirty” refers to the chai latte’s dark color when the espresso is added.

Additional secret coffee house jargon you can try next time you order coffee is to ask for a Red Eye or a Black Eye. A red eye is a coffee with 1 added shot of espresso. A Black Eye is a coffee with 2 added shots of espresso.

Just make sure when asking for a black eye that you’re able to duck quickly, on the off chance that the Barista is violent and unaware of the secret lingo.


Thanks so much for stopping by, guys! I hope this helped answer your burning Starbucks chai tea latte questions.

While you’re here…

Everything I brew, I brew for you.

Leave a Comment