How many calories are in a 16 oz chai latte?

November 12, 2025 •

3 min read

The calorie count for a 16 oz chai latte can range from approximately 210 to over 300, depending heavily on the type of milk, amount of sugar, and specific preparation. Understanding how many calories are in a 16 oz chai is key for those monitoring their intake, and the variations between commercial and homemade versions can be significant.

Quick Summary

A 16 oz chai latte contains a variable number of calories, influenced by milk choice, sugar content, and added syrups. Commercial versions from coffee shops like Starbucks often contain between 240 and 290 calories, while homemade versions can be customized for lower calorie options.

Key Points

Calorie Range: A standard 16 oz chai latte can contain between 210 and 310 calories, depending on the ingredients used.
Milk Type is Key: The choice of milk has the most significant impact on calorie count; whole milk versions are higher in calories than those made with skim or almond milk.
Hidden Sugars: Many commercial chai concentrates contain high levels of added sugar, dramatically increasing the calorie total.
Control with Homemade: Preparing chai from scratch allows for complete control over ingredients, making it easy to reduce sugar and calories.
Dirty Chai Calorie Content: Adding a shot of espresso to a chai latte (making it 'dirty') adds a minimal amount of calories, less than additional pumps of syrup or whipped cream.
Lower Calorie Options: To cut calories, opt for skim or non-dairy milk, request less syrup, and avoid high-sugar add-ons like whipped cream.

Decoding the Calories in a 16 oz Chai

A 16 oz chai latte is a popular beverage choice, but its calorie content is not universal. The final number can differ drastically based on where you purchase it and how it's prepared. While a basic 16 oz chai tea with skim milk might be around 210 calories, a version with whole milk and extra sweetener can easily exceed 300. This article breaks down the factors that influence the calorie count, provides a comparison of popular chai lattes, and offers tips for making healthier choices.

Factors Affecting Chai Latte Calories

Several key ingredients determine the calorie load of your 16 oz chai.

Milk Type: The single biggest variable is the milk. Whole milk adds significantly more fat and calories compared to skim milk or non-dairy alternatives like almond milk. For instance, a Starbucks chai with 2% milk is around 240 calories, whereas a version with soy milk might have slightly fewer.
Sweeteners: Most commercial chai lattes are made with a pre-sweetened concentrate or syrup. This adds a substantial amount of sugar and calories. Homemade chais can be controlled by adding less sugar, honey, or a sugar substitute.
Add-Ins: Extra pumps of flavored syrups (like vanilla or caramel), whipped cream, or drizzles can quickly increase the calorie and sugar content. A 'dirty chai' (with a shot of espresso) also adds a few extra calories, though often less than you might expect.
Preparation Method: The base of a chai latte can be a powdered mix, a liquid concentrate, or fresh-brewed tea. Concentrates and powders often contain added sugars and emulsifiers that boost calorie counts, while a homemade version from scratch using brewed spices and tea offers the most control.

Comparison of 16 oz Chai Latte Calories

To highlight the difference in calorie counts, here is a comparison of various 16 oz chai lattes from popular establishments and common homemade methods.


Chai Latte (16 oz)	Calorie Estimate	Key Ingredients
Starbucks Chai Tea Latte (2% Milk)	240 kcal	Chai concentrate, 2% milk, sugar
The Coffee Bean Dirty Chai Tea Latte	290 kcal	Chai concentrate, milk, sugar, espresso shot
Manhattan Bagel Chai Latte (2% Milk)	250 kcal	Chai mix, 2% milk, sugar
Homemade with Skim Milk	~130-160 kcal	Black tea, spices, skim milk, minimal sugar/sweetener
Homemade with Almond Milk	~100-130 kcal	Black tea, spices, almond milk, minimal sugar/sweetener

How to Reduce Calories in Your Chai

For those looking to enjoy their chai latte with fewer calories, here are several straightforward tips:

Use Low-Fat or Non-Dairy Milk: Opting for skim milk, almond milk, or oat milk is one of the most effective ways to cut calories. For example, a chai with skim milk can be significantly lighter than one made with whole milk.
Ask for Less Sweetener: When ordering at a coffee shop, specify fewer pumps of chai syrup. Most places use 3-5 pumps for a 16 oz drink; asking for just 1 or 2 can make a big difference. For homemade chai, reduce the amount of added sugar or honey.
Choose the Right Concentrate: Not all chai concentrates are created equal. Some are very high in sugar, while others offer a 'light' or sugar-free option. Read nutrition labels carefully.
Brew from Scratch: The ultimate way to control calories is to make your own. Simply brew black tea with chai spices (cinnamon, cardamom, ginger), add your preferred amount of milk, and sweeten sparingly.
Omit Toppings: Skip the whipped cream and caramel drizzles, which are often loaded with extra sugar and fat.

Conclusion

Answering how many calories are in a 16 oz chai depends on its ingredients, with commercial options typically ranging from 210 to 310 calories. By understanding the impact of milk type and sugar content, you can make informed choices to enjoy a flavorful yet calorie-conscious beverage. Making your own chai from scratch is the most reliable method for controlling the calorie count precisely. For specific nutritional information on Starbucks beverages, consult their official website for their current menu offerings and nutritional details.

Make Your Own Lower-Calorie Chai

To make a delicious, lower-calorie 16 oz chai latte at home, follow this simple recipe:

Ingredients:
- 1 black tea bag
- 1/2 cup boiling water
- 1/2 cup unsweetened almond milk (about 20 calories)
- 1/2 tsp chai spices (cinnamon, ginger, cardamom)
- Stevia or other zero-calorie sweetener to taste
Instructions:
- Steep the black tea bag and spices in the boiling water for 5 minutes.
- Heat the almond milk separately until warm and frothy.
- Remove the tea bag, stir in sweetener, then top with the frothed almond milk.
- Sprinkle with a pinch of cinnamon for garnish.

Frequently Asked Questions

A 16 oz (Grande) Starbucks Chai Tea Latte made with 2% milk contains 240 calories. The calorie count will change based on your milk choice, with whole milk being higher and non-dairy options potentially lower.

A 'dirty chai' is a chai latte with a shot of espresso. The espresso adds very few calories. For instance, a 16 oz dirty chai from The Coffee Bean has 290 calories, which is similar to other sweetened chais.

Yes, homemade chai lattes are typically lower in calories because you can control the amount and type of sweetener, as well as the milk. A homemade version with skim milk and a minimal amount of sugar can be around 130-160 calories.

Yes, switching to unsweetened almond milk will lower the calorie count. For example, a homemade chai with unsweetened almond milk can be as low as 100-130 calories.

The sugar content varies widely, but commercial versions can contain a significant amount. A Starbucks Grande with 2% milk has 42 grams of sugar, while a Chai Tea Latte from The Human Bean has 50 grams.

The lowest calorie way is to make it at home using black tea and spices, unsweetened non-dairy milk (like almond or coconut), and a zero-calorie sweetener like Stevia.

Generally, yes. The calorie count of an iced or hot chai of the same size and ingredients will be very similar, assuming no extra toppings or additions are used for the iced version.