⏱ 10 min total

Chai Tea Latte

Name: Chai Tea Latte
Prep time: 5 min
Cook time: 5 min
Total time: 10 min
Yield: 1 serving
Ingredients: ¾ cup Tea; ⅜ cup Half-and-half; ¹⁄₁₆ tsp Vanilla extract; ¼ tsp Black peppercorns; ⅛ tsp, ground Cardamom; ¹⁄₁₆ tsp Ground ginger; ¹⁄₁₆ tsp Allspice; ⅛ tsp Nutmeg; ¾ tbsp Brown sugar

Per 1 serving · 277 g · 9 ingredients

Calories

150

8%
of a 2,000 cal day

Protein
2.8g
7% of calories
Carbs
12g
31% of calories
Fat
11g
62% of calories

Portion

✓ Low sodium

At a glance

One serving of Chai Tea Latte (277 g) has 150 calories, with 2.8 g of protein, 12 g of carbohydrates and 11 g of fat. Most of its energy comes from fat (62% of calories). It is high in manganese (23% DV). Keep an eye on saturated fat, which provides 33% of the daily value.

Per 100 g

54cal

very low energy density

Protein per 100 cal

1.9g

Net carbs

12g

carbs minus fiber

Fiber

0.3g

11 g sugar

High in

20%+ of the daily value

Manganese23%

Good source of

10–19% of the daily value

Vitamin A10%
Riboflavin (B2)13%
Vitamin B1213%
Calcium11%
Phosphorus13%

Watch

20%+ of the daily value

Saturated fat33%

Ingredients

For one serving. Tap an ingredient to see its nutrition.

Directions

Prep 5 minCook 5 min

1
Steep the tea to your desired strength using your choice of tea.
2
In a small saucepan, combine the half and half, vanilla extract, peppercorns, cardamom, ginger, allspice, nutmeg, and brown sugar. Optionally, add a cinnamon stick or ground cinnamon.
3
Bring the mixture to a simmer, then remove from heat and let it steep for about 5 minutes.
4
Strain the mixture through a fine mesh sieve.
5
Optionally, froth the milk using a milk frother.
6
Pour the milk mixture into the steeped tea and top with foam if frothed.

Vitamins & minerals

Amounts for 1 serving (277 g). Bars show % of the daily value.

Vitamins

Nutrient	Amount	% Daily Value
Vitamin A	88 μg	10%
Vitamin C	1 mg	1%
Vitamin D	0.2 μg	1%
Vitamin E	0.3 mg	2%
Vitamin K	2 μg	2%
Thiamine	0 mg	2%
Riboflavin (B2)	0.2 mg	13%
Niacin	0.1 mg	1%
Vitamin B6	0 mg	2%
Folate (B9)	12 μg	3%
Vitamin B12	0.3 μg	13%
Pantothenic acid	0.3 mg	6%
Choline	18 mg	3%

Minerals

Nutrient	Amount	% Daily Value
Calcium	106 mg	11%
Iron	0.3 mg	4%
Potassium	206 mg	4%
Magnesium	18 mg	4%
Phosphorus	91 mg	13%
Zinc	1 mg	5%
Copper	0 mg	3%
Manganese	1 mg	23%
Selenium	2 μg	3%

Full breakdown · 43 more nutrients

Nutrient	Amount	% Daily Value
Alanine	0.1 g	—
Alpha Linolenic Acid (ALA)	0 g	—
Alpha carotene	0 μg	—
Arginine	0.1 g	—
Aspartic acid	0.2 g	—
Beta carotene	20 μg	—
Caffeine	36 mg	—
Cystine	0 g	—
Docosahexaenoic Acid (DHA)	0 g	—
Docosapentaenoic Acid (DPA)	0 g	—
Eicosapentaenoic Acid (EPA)	0 g	—
Fluoride	666 μg	—
Fructose	0.1 g	—
Galactose	0 g	—
Glucose	0.1 g	—
Glutamic acid	1 g	—
Glycine	0.1 g	—
Histidine	0.1 g	—
Hydroxyproline	0 g	—
Isoleucine	0.2 g	—
Lactose	0 g	—
Leucine	0.3 g	—
Lycopene	0 μg	—
Lysine	0.2 g	—
Maltose	0 g	—
Methionine	0.1 g	—
Monounsaturated fats	3 g	—
Phenylalanine	0.1 g	—
Polyunsaturated fats	0.4 g	—
Proline	0.2 g	—
Retinol	86 μg	—
Serine	0.1 g	—
Starch	0 g	—
Sucrose	6 g	—
Theobromine	4 mg	—
Threonine	0.1 g	—
Total omega 3	0 g	—
Total omega 6	0 g	—
Tryptophan	0 g	—
Tyrosine	0.1 g	—
Valine	0.2 g	—
Vitamin D2	0 μg	—
Vitamin D3	0.2 μg	—

Burning 150 calories

Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.

29min
Walking (3.5 mph)
18min
Cycling (moderate)
13min
Running (6 mph)
21min
Swimming laps

Common questions

How many calories are in Chai Tea Latte?

One serving of Chai Tea Latte (1 serving) has 150 calories, which works out to 54 calories per 100 g. That is about 7.5% of a 2,000-calorie day.

Is Chai Tea Latte high in protein?

Not especially. It has 2.8 g of protein per serving, and protein supplies 7% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.

Is Chai Tea Latte keto-friendly?

It is hard to fit into a strict keto diet. One serving has 12 g of net carbs and 31% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Chai Tea Latte?

45 mg per serving, which meets the FDA definition of low sodium (140 mg or less).

How much sugar is in Chai Tea Latte?

11 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.

Nutrition Facts

Serving size1 serving (277 g)

Calories150

% Daily Value*

Total fat 11g	14%
Saturated fat 6.6g	33%
Trans fat 0g
Cholesterol 34mg	11%
Sodium 45mg	2%
Total carbohydrate 12g	4%
Dietary fiber 0.3g	1%
Total sugars 11g
Protein 2.8g

* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

How we calculate this

% Daily Values use FDA reference amounts for a 2,000-calorie diet. The calorie split uses 4 kcal/g for protein and carbs and 9 kcal/g for fat. Claims such as “low sodium” follow FDA thresholds for the serving shown.

Our methodology

Updated October 13, 2026 · Not medical advice

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