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Chai Tea Latte Starbucks Calories

The Definitive Guide To Starbucks Chai Tea Latte


I think Ive been honest about my love for chai. From the dirty chai round-up to my recent Instagram post with the chai Im trying next, Im in a long-term relationship with chai and were not breaking up anytime soon!

One of my favorite chai tea lattes is from Starbucks. Its a flavorful, creamy, frothy, delicious masterpiece that I never get sick of.

Today, we are going to deep dive into all the details of the Starbucks chai tea latte. Make sure to stick around to the end, though, because Im going to unveil our next taste test round-up and its going to be good. God, I love my job.

Healthy Starbucks Drink Order: Dirty Chai Tea Latte

This is the healthier Starbucks Iced Chai Tea Latte order Ive been absolutely hooked on! Now, before you read I have so many ways on how to switch it up, which I will be sure to share below, so be sure to look at those too! I love an iced drink, especially as the warmer weather rolls in. The thing I particularly like about this drink order is that it can be made low or high caffeine.


  • Order a Grande Iced Chai Tea latte
  • Request to substitute Almond milk.
  • Request ONLY 1 pump of chai and 3 pumps of sugar free vanilla
  • OPTIONAL request a shot of espresso on top

    • Caffeine: 25 mg


    • One pump of chai has ~6 gram of carbohydrates, so you can really play with the flavor and macros there
    • If youre ordering the dirty version , I suggest 1 pump of chai for a subtle chai flavor with less carbs
    • If youre ordering a classic iced chai tea latte , I suggest 2 pumps of chai
    • On days Im feeling wild, I add Vanilla Sweet Cream Cold Foam


    HERE is the healthier Pink Drink HERE is the healthier Chai Tea LatteHERE is the healthier Berries and Cream FrappuccinoHERE is the healthier Raspberry Green Tea LemonadeHERE is the healthier Guava Passionfruit DrinkHERE is the healthier Pumpkin Chai Latte + Pumpkin Spice Iced Coffee

    Best Chai Starbucks Drinks Ranked

    There are just 4 chai drinks on the Starbucks official menu. Here is a ranked list, starting with the best and most popular.

    1. Chai Tea Latte2% Milk + Water + Chai Tea ConcentrateCaffeine in a grande: 95 mgCalories in a grande: 240Sugar in a grande: 42 gThe most popular Starbucks chai drink, a common way to customize it is to order it without the water for a creamier texture. Drink sizes: Short, Tall, Grande, VentiMAKE IT AT HOME: Starbucks Chai Latte Copycat

    2. Iced Chai LatteIce + 2% Milk + Chai Tea Concentrate Caffeine in a grande: 95 mgCalories in a grande: 240Sugar in a grande: 42 gTo make this drink decadent, add vanilla sweet cream cold foam. Drink sizes: Tall, Grande, Venti

    ème Frappuccino Syrup + Chai Concentrate + Whipped Cream + Cinnamon PowderCaffeine in a grande: 40 mgCalories in a grande: 340Sugar in a grande: 45 gA frozen chai drink made in a blender, its often customized with caramel drizzle.Drink sizes: Tall, Grande, VentiMAKE IT AT HOME: Starbucks Chai Frappuccino Copycat

    4. Chai TeaCaffeine in a grande: 40 mgCalories in a grande: 0Sugar in a grande: 0 gIf youre looking for a simple brewed hot tea thats just hot water and a tea bag, this is it. Drink sizes: Short, Tall, Grande, Venti

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    Is Starbucks Chai Tea Latte Healthy

    Starbucks chai tea lattes may taste delicious, but they aren’t exactly healthy. The chai tea concentrate used at Starbucks is loaded with sugar. Grande Starbucks chai tea lattes have 240 calories and 42 grams of sugar!

    That’s why I prefer to make my own Starbucks chai tea lattes at home using a homemade chai concentrate that has far less sugar.

    Ways To Add Chai To A Drink

    A Barista
  • Chai tea concentrateThe chai concentrate at Starbucks is by Tazo and its pre-sweetened so theres no way to get it unsweetened. Add pumps of this concentrate when you want to add chai flavor to a drink.
  • Chai tea bagsBrewed tea is made using chai tea sachets by Teavana. For brewed tea thats bigger than a grande size, you can mix and match tea sachets, so try a cup with a tea like English Breakfast and one chai tea bag.
  • Chai cold foam Ask for 2 pumps of chai to be added to vanilla sweet cream cold foam to create a customized chai cold foam for iced drinks.
  • RELATED: Best Starbucks Iced Teas

    Read Also: Is Caffeine Bad For Ibs

    Skinny Chai Tea Latte

    Starbucks used to have a lightly sweet chai tea latte. However, they no longer carry the less sweet chai concentrate.

    This means its not possible to get a skinny chai at Starbucks made from their delicious tea concentrate.

    But you can substitute the standard 2% milk for non-fat milk or an alternative such as almond, oat or soy.

    And if you can wait a few minutes, your barista can make a skinny chai tea latte by brewing Teavana chai tea bags and adding a steamed non-fat milk or milk of your choice.

    Do Chai Tea Lattes Have Caffeine

    Yes, but not quite as much as coffee. One chai tea bag contains 30-60 mg of caffeine. But, when using two tea bags as instructed in this recipe, your 16 ounce drink will have 60-120 mg of caffeine.

    In comparison, a 16 ounce cup of coffee has about 200 mg of caffeine, so about twice the amount as a chai tea latte.

    Recommended Reading: What Is The Best Black Coffee

    Chai Drinks At Starbucks

    If you love Starbucks chai drinks like me, then youll want to check out this guide for Starbucks chai tea lattes and other chai drinks at Starbucks.

    For example, in this guide you can find answers to these common Starbucks chai questions.

    Does Starbucks chai contain caffeine? Is chai, tea or coffee? Can I order a skinny chai tea latte? Or, how many calories are in a Starbucks chai latte?

    Additionally, this Starbucks guide introduces you to all the Starbucks chai tea drinks on their menu.

    How Many Pumps Of Chai Are In A Grande

    Chai Tea Latte, Starbucks Recipe, dairy free Vegan

    The size of your Starbucks chai cup determines how many pumps of syrup you get in your drink. There are two, three, four, and five pumps of espresso for a hot short, tall, grande, and venti, respectively. The long, grande, and venti versions of an iced chai respectively include 3, 4, and 6 pumps of chai.

    Also Check: Does It Works Keto Coffee Work

    Is A Skinny Chai Tea Latte Healthy

    Milk, black tea, and a range of spices including cinnamon and ginger are the traditional ingredients for making chai.Youll get a hydration jolt because to the little amount of caffeine thats there , which is far less than the caffeine thats found in coffee .In addition, tea is loaded with antioxidants, which help maintain your health and give you a boost of energy.

    Starbucks Chai Tea Latte Concentrate:

    Curious what Starbucks uses as their base? They use an ultra concentrated version of this Tazo Chai Concentrate. When you use this concentrate at home, mix it with milk or a milk substitute at a ratio of 1/2 cup to 1/2 cup or 1:1.

    There are also some great recipes where you can make your own concentrate from scratch which requires buying all of the spices. This sounds delicious, but I simply dont have the time, so weve been taste testing chai concentrates and will be bringing that round-up to you very soon! So far, the Tazo is our favorite, because it has the same flavor profile as Starbucks chai tea lattes, but we want to try a few before making our final decision.

    Just look at the one we are trying right now:


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    Better Yet Choose Spices Over Syrups

    Skip the syrups altogether and season your java with Starbucks array of super low-cal spices. The counter is always stocked with powdered cinnamon, vanilla, chocolate, and nutmeg. You can also ask the barista for matcha green tea powder. Itll lend your latte some serious full-bodied flavor for only 25 calories.

    Starbucks Tall Chai Latte Weight Watchers Points

    Starbucks Iced Chai Tea Latte Nutrition Information

    Weight Watchers Freestyle Points: 9

    Weight Watchers SmartPoints: 9

    Is the Tall Chai Latte good for you?

    Does the Tall Chai Latte taste good?

    Allergy Information: a Starbucks Chai Latte contains milk.

    * Please keep in mind that most fast food restaurants cannot guarantee that any product is free of allergens as they use shared equipment for prepping foods.

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    Starbucks Chai Tea Latte Ingredients

    • Water. To make the chai tea concentrate.
    • Chai tea bags. There’s a few different brands of chai tea, and you can find it at pretty much all grocery stores and Target.
    • Ground cinnamon + ground nutmeg. I like to add a little extra cinnamon and nutmeg to my chai tea lattes.
    • Maple syrup or honey. I like to make lattes with natural sweeteners, such as maple syrup or honey, but you can also use granulated sugar. Just make sure whatever sweetener you use, you mix it in while the chai tea concentrate is hot so that the sweetener dissolves.
    • Milk. I like to use whole or 2% milk for a creamier latte that resembles a latte you would get a Starbucks, but feel free to use milk alternatives, if desired.

    Starbucks Beverage: Tazo® Chai Tea Latte Nonfat Milk Nutrition Facts & Calories

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    Nutrition facts label for Starbucks beverage: Tazo& #174 Chai Tea Latte, nonfat milk

    NUTRITIONAL TARGET MAP The Nutritional Target Map allows you to see at a glance how foods line up with your nutritional and weight-management goals. The closer a food is to the right edge of the map, the more essential nutrients per calorie it contains. For a more nutritious diet, select foods that fall on the right half of the map.The closer a food is to the top edge of the map, the more likely it is to fill you up with fewer calories. If you want to restrict your caloric intake without feeling hungry, choose foods from the top half of the map.Foods that are close to the bottom edge are more calorie-dense. If you want to increase your calorie intake without getting too full, choose foods from the bottom half of the map.

    Nutritional Target Map for Starbucks beverage: Tazo& #174 Chai Tea Latte, nonfat milk

    Optimum health:
    Weight gain:


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    Recipe For Homemade Chai Tea Latte Starbucks

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    Healthy Starbucks Drink Order: Chai Tea Latte

    Chai Tea Latte recipe – better than Starbucks

    There is currently a windchill of 27 degrees here in Houston, Texas IN MARCH! All I can think about is a warm drink. One of my favorite warm drinks of all time is a Starbucks Chai Tea Latte but I dont have it often because of the high carbs/sugar content. I have a healthy starbucks drink order I want to share so you can enjoy without the guilt!

    I got this recipe from on Instagram all the credit for this one goes to him. Ive posted my warm drink cup a million times on stories and always get asked what I am drinking so I just thought I would share this absolutely delicious healthy hack.


    • Calories: 270 cals


    • Calories: 60 cals

    1. Ask for a grande organic chai tea2. Add 2 packets of stevia3. Asked for steamed almond milk4. Finish with extra cinnamon powderI am all about indulging and enjoying every now and then when I want to, Ill order the classic chai tea latte. However, when I am trying to stick to my nutrition game to get closer to my goals and I want a warm drink more regularly, I opt for this healthy Starbucks drink order. Its also dairy free for those who are looking for that too!MORE DRINK ORDERS? HERE is the LG Starbucks Pink Drink

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    Questions You May Have

    What can you add to Starbucks Iced Chai Tea?

    Vanilla syrup, brown sugar syrup, cinnamon dolce and pumpkin spice sauce are delicious added to Starbucks Chai Tea Latte drinks. You can also add-in a plant-based milk instead of dairy or add a topping like vanilla sweet cream or pumpkin cream cold foam.

    What ingredients are in a Starbucks chai?

    A Starbucks chai tea latte has two components, chai concentrate and milk. For a hot chai latte, chai syrup, hot water and steamed milk are combined. An iced chai gets cold milk and ice. The main ingredients in Starbucks chai concentrate are black tea, cardamom, black pepper, ginger, cinnamon, cloves, natural flavors, star anise, sugar, honey, ginger juice, and vanilla.

    How many pumps of chai are in each size latte?

    The number of pumps of syrup in a Starbucks chai depends on the size cup. A hot short, tall, grande and venti get 2, 3, 4 and 5 pumps respectively. An iced chai sizes tall, grande, venti have 3, 4 and 6 pumps of chai.

    The Five Spices Used In Chai Tea Latte

    Youll use a black tea concentrate in this recipe, but just in case you want to make it from scratch, here are the five spices that make-up chai.

    1. Green Cardamom. This floral-scented spice gives a smoky and earthy flavor to the tea. Green cardamom is a must-have for making chai. Do not skip this one out! Get whole pods instead of seeds for better flavor. Crack them before steeping the tea.

    2. Cloves. Unlike green cardamom, this one is optional. Its highly recommended, though! Its flavor blends really well with sweet cinnamon and spicy black pepper. Its also super fragrant.

    3. Cinnamon Stick. This ones another non-negotiable. Its sweetness counteracts the earthiness of the cardamom and the spiciness of the pepper.

    4. Fresh Ginger. Its mild spice is responsible for that soothing sensation you feel on the back of your throat as you drink the tea.

    5. Black Peppercorns. It may sound strange adding this to a drink, but its another must-have! It gives the drink that subtle kick of spice that makes it cozy and warm.

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    What Is Chai Tea Latte

    Chai latte is a concoction made of black tea, spices, and milk. Chai originated in India, where it is called masala chai.

    Its a common spiced tea drink thats widely consumed in the country.

    The addition of frothy milk creates a balance of flavors that makes the drink soothingly delicious.

    Its a popular drink during cold months since its very cozy, but I also enjoy drinking it iced during summer!

    Fun fact: the word chai means tea. So whenever you say chai tea latte, youre actually saying tea tea latte!

    How Many Calories Are In A Starbucks Chai Tea Latte

    Starbucks Iced Chai Tea Latte Nutrition Facts

    For a grande Starbucks chai tea latte, youre looking at approximately 240 calories. This can change based on the type of milk you select, as well as how many pumps of syrup you choose. One great way you can find out exactly what the nutritional facts are for the way you order your chai tea is by using the Starbucks calculator.

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    Other User Submitted Calorie Info Matching: Starbucks Chai Tea Latte

    Starbucks Chai Tea Latte W/soy Milk160g3g0g

    • Sugars 2.9 g
    • Protein 0.3 g
    • Vitamin A 0.5 %

    Starbucks Chai Tea Latte – Tall24010g27g10g

    • Sugars 25.5 g
    • Protein 9.8 g
    • Vitamin A 0.0 %

    Starbucks Chai Tea Latte – Tall1700g37g6g

    • Sugars 34.0 g
    • Protein 6.0 g
    • Vitamin A 6.0 %

    Starbucks Chai Tea Latte – Grande2300g50g8g

    • Sugars 47.0 g
    • Protein 8.0 g
    • Vitamin A 8.0 %

    Starbucks Chai Tea Latte2907g50g0g

    • Sugars 0.0 g
    • Protein 0.0 g
    • Vitamin A 0.0 %

    Starbucks Chai Tea Latte, Non-Fat, Venti3000g64g11g

    • Sugars 59.0 g
    • Protein 11.0 g
    • Vitamin A 0.0 %

    Starbucks Chai Tea Latte, Non-Fat, Tall1700g37g6g

    • Sugars 34.0 g
    • Protein 6.0 g
    • Vitamin A 0.0 %

    Starbucks Chai Tea Latte Soy Tall160g3g0g

    • Sugars 2.9 g
    • Protein 0.3 g
    • Vitamin A 0.5 %

    Starbucks Chai Tea Latte180g3g1g

    • Sugars 2.9 g
    • Protein 0.5 g
    • Vitamin A 0.4 %


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