How Many Calories in a 16 oz Chai Latte with Skim Milk?

December 29, 2025 •

4 min read

According to major coffee shop nutritional data, a standard 16 oz chai latte with skim milk can contain between 200 and 240 calories, with most of these calories coming from the high sugar content in the flavored chai concentrate. This is a popular and flavorful choice, but understanding its nutritional specifics is key for those mindful of their daily intake.

Quick Summary

A 16 oz chai latte made with skim milk from coffee chains typically has 200-240 calories, primarily derived from the sugary chai concentrate. The final calorie count varies by brand and specific preparation methods.

Key Points

Calorie Range: A 16 oz chai latte with skim milk typically contains 200-240 calories, depending on the coffee shop and whether it's iced or hot.
Sugar is the Primary Culprit: The majority of the calories come from the sweetened chai concentrate, not the skim milk.
Customize Your Order: Ask for fewer pumps of syrup or a sugar-free alternative to significantly lower the calorie count of your cafe drink.
Homemade Offers Control: Making your own chai latte at home allows you to use a custom blend of spices, tea, and a low-calorie sweetener for maximum health benefits and minimal sugar.
Alternative Milks: Swapping skim milk for unsweetened almond milk can further reduce calories, though the impact is less significant than modifying the concentrate.
Retain Health Benefits: By reducing sugar, you can enjoy the antioxidant, digestive, and potential blood sugar benefits of the spices and black tea in chai.

Calorie Breakdown of a 16 oz Chai Latte with Skim Milk

A 16 oz (Grande at Starbucks) chai latte with skim milk is a common order for those seeking a lower-fat option. However, the fat content is only one part of the nutritional profile. The primary source of calories in most commercial chai lattes is not the milk, but the sweetened chai tea concentrate used. A hot 16 oz grande chai latte with nonfat milk from Starbucks contains approximately 240 calories, while an iced version has around 200 calories. Other brands show similar numbers; for example, a 16 oz Second Cup chai latte with skim milk is listed at 210 calories. These calories mainly come from the 40+ grams of sugar found in the concentrate.

The Surprising Truth About Chai Concentrate

Many people assume that because it is a tea-based drink, a chai latte is automatically a low-calorie choice. The reality is that commercial chai concentrates are often heavily processed and sweetened. A closer look at the ingredient list reveals a high concentration of sugar, syrups, and other additives. While the spices in chai—such as ginger, cinnamon, and cardamom—offer genuine health benefits like antioxidants, improved digestion, and potential blood sugar management, these can be overshadowed by the added sugar. The amount of skim milk in a 16 oz beverage contributes a relatively small portion of the total calories, usually providing around 80 to 90 calories from lactose and protein. This means the concentrate accounts for a significant majority of the total caloric load.

How to Reduce Calories in Your Chai Latte

For those who love the flavor but want to cut down on sugar and calories, several modifications can make a big difference. Your customization options at coffee shops and at home can greatly impact the final nutrition.

Here are a few simple strategies:

Request fewer pumps of syrup: Most baristas are happy to use fewer pumps of concentrate to reduce sweetness and calories.
Ask for sugar-free syrup: Some cafes offer sugar-free vanilla or other syrups that can be used in combination with plain chai tea bags for a flavorful, low-calorie alternative.
Make it at home: Creating your own chai latte at home gives you complete control over the ingredients. You can steep your own spice blend with black tea and use a minimal amount of a natural, calorie-free sweetener like stevia.
Try alternative milk options: While skim milk is low in fat, unsweetened almond or cashew milk can be even lower in calories overall.

Comparison of Chai Latte Calories by Milk Type

This table illustrates how the milk choice impacts the final calorie count for a typical 16 oz chai latte. Note that the calorie contribution from the chai concentrate remains the same across these examples.


Milk Type	Estimated Calories (Milk)	Estimated Calories (Concentrate)	Total Estimated Calories (16 oz)
Skim Milk	80	120-160	200-240
2% Milk	120	120-160	240-280
Whole Milk	150	120-160	270-310
Unsweetened Almond Milk	50	120-160	170-210
Unsweetened Oat Milk	130	120-160	250-290

Note: Concentrate calories are an estimate and vary significantly by brand and amount.

The Health Benefits of Real Chai Spices

When you move away from sugary concentrates and towards homemade or less-sweetened versions, the health benefits of the core ingredients shine. The spices in chai are not just for flavor; they have a long history of use in traditional medicine. A key component, black tea, is rich in antioxidants like theaflavins and catechins that combat oxidative stress and can help reduce the risk of chronic diseases. Cinnamon has been linked to potential improvements in blood sugar management, while ginger is known for its ability to aid digestion and reduce inflammation. To truly benefit from these properties, minimizing added sugars is critical. A homemade chai with a careful selection of spices and minimal sweetener provides all the flavor and health perks without the calorie penalty.

Conclusion

Understanding how many calories in a 16 oz chai latte with skim milk depends heavily on the type and quantity of concentrate used. While the skim milk itself is a low-calorie base, the added sugars in most commercial versions push the final total significantly higher than many anticipate. By making conscious choices, such as requesting less syrup or making your own at home, you can enjoy the aromatic and spicy flavors of chai while keeping a closer eye on your sugar and calorie intake. The healthiest version will always be the one where you control the ingredients, allowing you to maximize the benefits of the spices while minimizing added sugar.

For more insight into the potential health benefits of chai tea and its ingredients, you can explore resources like this detailed article on GoodRx: Benefits of Drinking Chai Tea: Digestion, Heart Health, and More.

Frequently Asked Questions

A chai latte with skim milk contains a very small amount of fat, typically less than 1 gram per 16 oz serving. Skim milk has almost no fat, so any fat present would come from the concentrate or other ingredients.

Yes, an iced chai latte with skim milk is often slightly lower in calories than a hot one of the same size. For example, a 16 oz iced chai latte from Starbucks has around 200 calories, while the hot version has 240 calories.

To make a healthier chai latte at home, steep a black tea bag with a blend of spices like cinnamon, ginger, and cardamom. Use a small amount of low-calorie or calorie-free sweetener and top with frothed skim or unsweetened almond milk.

In a 16 oz chai latte, switching from whole milk to skim milk can save you approximately 70-80 calories. Whole milk contains significantly more fat and calories than its skim counterpart.

Yes, the type of chai concentrate has the biggest impact on calories. Some brands are more heavily sweetened than others. Using a sugar-free concentrate or brewing your own from spices and tea will significantly reduce the calorie count.

The amount of sugar is often high, with a 16 oz chai latte from major chains typically containing over 40 grams of sugar, almost all of which comes from the concentrate.

Yes, a chai latte contains caffeine from the black tea used in the concentrate. A grande (16 oz) from Starbucks has approximately 95 mg of caffeine.