Does a Latte or Chai Have More Calories?

December 13, 2025 •

3 min read

According to nutrition data, a standard cafe-bought chai latte often contains more calories than a standard cafe latte, but the difference can vary drastically based on ingredients. To determine whether a latte or chai has more calories, one must look beyond the base ingredients and focus on the additions like milk and sweeteners.

Quick Summary

The calorie count for a latte or chai depends heavily on the type of milk, amount of sugar, and preparation. Sweetened chai concentrates typically make chai lattes more caloric than a classic espresso latte, but customization allows for a much lighter version of either drink.

Key Points

Source of Calories: The milk and sweeteners, not the tea or espresso, are the primary sources of calories in both lattes and chais.
Cafe Chai Often Higher: Commercial chai lattes are frequently made with high-sugar concentrates, leading to a higher calorie count than a standard cafe latte.
Milk Choice is Key: Selecting a lighter milk, such as skim or almond milk, can significantly reduce the calorie content of either drink.
Sugar is a Major Factor: Added syrups and sugars, particularly in flavored lattes or sweetened chai, drastically increase calories.
Homemade Offers Control: Making your drink at home provides the most control over ingredients and allows for the creation of low-calorie versions of both beverages.
Customization is Recommended: For health-conscious consumers, customizing milk type and sugar content is the most effective way to manage the calorie intake of your chosen drink.

Comparing the Core Components: Latte vs. Chai

At its simplest, black tea has a negligible calorie count, often just 2 calories per cup. Similarly, a single shot of espresso contains only about 2 calories. This means that the real drivers of calorie content in both a latte and a chai latte are the add-ins, primarily milk and sweeteners. In a traditional cafe setting, the calorie difference boils down to the formulation of the base ingredients.

A standard latte is made with espresso and steamed milk, with a thin layer of foam. Its calories come almost entirely from the milk. A standard chai latte, particularly one purchased from a large coffee chain, is often made with a pre-sweetened, concentrated syrup or powder, which adds significant sugar and calories before milk is even considered. This key difference is why a chai latte often starts off at a higher calorie baseline.

The Impact of Milk on Calorie Count

The type of milk used is arguably the most significant factor influencing the final calorie total of both beverages. Switching from whole milk to a lighter alternative can dramatically reduce the calorie load.

Whole Milk: Adds the most calories and fat. A 12oz chai latte made with whole milk can be around 200 calories.
Low-Fat/Skim Milk: Significantly reduces calories. An 8oz latte with semi-skimmed milk contains around 104 calories.
Plant-Based Milk: Options like almond or oat milk vary widely. Unsweetened almond milk is very low in calories, while oat milk tends to be higher. A homemade chai with plant milk and no added sugar could be as low as 70-120 calories.

Sweeteners and Other Add-Ins

Beyond milk, added sugar is the next major source of calories. Chai concentrates and powders are typically loaded with sugar. A coffee shop latte, on the other hand, can be ordered unsweetened and only has natural milk sugars. Flavored syrups added to lattes can also pack on calories quickly. For example, a single pump of flavored syrup can add 20-30 calories. Toppings like whipped cream also inflate the calorie count.

Customization is Key

For anyone mindful of their calorie intake, customization is the most powerful tool. You can control the calorie content of either drink by requesting specific ingredients.

To reduce calories in your chai:

Order it with unsweetened tea and spices, avoiding sugary concentrates.
Opt for low-fat or plant-based milk.
Use a sugar-free sweetener or skip it entirely.

To reduce calories in your latte:

Order it with skim milk or unsweetened almond milk.
Avoid flavored syrups and toppings like whipped cream.
Use a sugar substitute if desired.

Calorie Comparison Table


Drink (12oz)	Standard Preparation	Calorie Estimate	Primary Calorie Sources
Cafe Chai Latte	Sweetened concentrate, whole milk	200-300+	Sugary concentrate, whole milk
Cafe Latte	Espresso, whole milk	140-200+	Whole milk
Light Chai Latte	Unsweetened tea, low-fat milk	70-120	Low-fat milk
Light Latte	Espresso, skim milk	78-104	Skim milk
Flavored Latte	Espresso, whole milk, syrup	250-400+	Whole milk, flavored syrup

Homemade vs. Cafe Calories

Brewing your own beverage at home gives you complete control over the ingredients, allowing for much lower calorie drinks. With a homemade chai, you can brew black tea with spices and add your preferred unsweetened milk and natural sweetener, drastically reducing the sugar and calories found in commercial concentrates. Similarly, a homemade latte with just espresso and a low-calorie milk alternative will be much lighter than its cafe counterpart.

For additional nutritional information on popular coffee shop drinks, the Starbucks nutrition guide is a helpful resource for comparing their specific calorie and sugar counts.

Conclusion: The Final Verdict

Ultimately, whether a latte or chai has more calories is determined by the ingredients and customization, not the base beverage itself. While café-style chai lattes often start with a higher caloric load due to sugary concentrates, both drinks can be prepared to be low-calorie. By choosing low-fat milk alternatives and controlling or eliminating added sweeteners, you can enjoy either a latte or a chai without worrying about a major impact on your calorie count. Your personal choices are the deciding factor in creating a healthier beverage option.

Frequently Asked Questions

A cafe-prepared chai latte often has more calories than a standard latte due to the sugary concentrate typically used. However, with customization, either drink can be made into a lower-calorie option by using lighter milk and less sugar.

A standard 12-ounce latte made with whole milk can contain between 140 and 200 calories, primarily from the milk.

A typical cafe-bought 12-ounce chai latte made with a sweetened concentrate and whole milk can contain between 200 and 300 calories.

Yes, a dirty chai adds a shot of espresso but its calorie count is still heavily dependent on the type of milk and sweeteners. Adding espresso adds very few calories compared to the milk and sugar content of the base chai latte.

Yes, you can make a low-calorie chai latte at home by brewing plain black tea with spices, using unsweetened milk (like almond or soy), and avoiding added sugar.

Both plain black coffee and plain black tea contain a negligible amount of calories, typically around 2 calories per cup, so there is no significant difference in their calorie content.

The best way to reduce calories is to choose a lower-fat milk (like skim or unsweetened almond) and to reduce or eliminate added syrups and sweeteners, which are the main sources of calories.