Is a Chai Tea Latte High in Caffeine? What You Need to Know

November 27, 2025 •

3 min read

An average 8-ounce serving of chai tea has about 30–50 mg of caffeine, making a standard chai tea latte significantly lower in caffeine than a typical cup of brewed coffee. Understanding this difference is key for managing your daily caffeine intake, especially if you are trying to moderate your consumption.

Quick Summary

Chai tea lattes contain moderate caffeine levels, which originate from their black tea base and are typically lower than coffee. The final caffeine amount varies based on brand, serving size, preparation method, and concentration.

Key Points

Moderate Caffeine: A standard chai tea latte has 30–70 mg of caffeine, significantly less than a cup of coffee.
Black Tea Base: The caffeine in a chai latte comes primarily from the black tea used, not the spices.
Varying Levels: The amount of caffeine can differ based on the brand, serving size, and brewing method.
"Dirty" Chai Boost: Adding espresso creates a 'dirty' chai with a caffeine content comparable to or higher than coffee.
Decaf Options Available: Many cafes and brands offer decaffeinated chai or herbal alternatives made with rooibos.
Controlled Release: Tea's tannins slow down caffeine absorption, providing a gentler energy boost without the jitters.

The Caffeine Content of a Standard Chai Latte

Unlike an energy drink or a strong coffee, a standard chai tea latte is not considered to be exceptionally high in caffeine. Its primary caffeine source is the black tea base, which naturally contains less caffeine than coffee beans. The caffeine content in an 8-ounce (small) chai latte is typically in the range of 30–70 mg. This places it well below the average 95–165 mg found in a similar-sized cup of drip coffee. The effect is also perceived differently by the body. The tannins in tea interact with caffeine to provide a slower, more gradual release of energy, which helps to avoid the sudden 'jitters' and crashes often associated with coffee.

Factors Influencing Chai Latte Caffeine

The caffeine level is not uniform across all chai lattes and can be affected by several key factors. Awareness of these can help you better control your intake.

Type of tea base: While traditional masala chai uses black tea, some variations might use green tea for a lower caffeine content or caffeine-free rooibos tea.
Brewing method and time: A longer steeping time for the black tea concentrate will extract more caffeine. The water temperature used during brewing also plays a role, with hotter water extracting more caffeine.
Preparation: Many cafes use pre-made chai concentrates or powders, where the caffeine levels can vary significantly by brand. Making it at home with loose leaf tea offers the most control.
Serving size: A larger cup size, such as a Venti from Starbucks, will naturally contain more overall caffeine than a smaller, Tall size.

Chai Latte vs. Other Popular Caffeinated Drinks

To put the caffeine content of a chai latte into perspective, here is a comparison with other common beverages:


Drink (approx. 8 oz)	Average Caffeine Content (mg)
Brewed Coffee	95–165
Chai Tea Latte	30–70
Espresso (1 oz shot)	63–75
Green Tea	20–45
Soft Drink (e.g., cola, 12 oz can)	~34

What About a "Dirty" Chai?

For those seeking a more potent kick, a "dirty" chai latte is an option that combines the spiced tea with a shot of espresso. This addition significantly increases the caffeine content. A grande dirty chai from Starbucks, for example, can have around 135 mg of caffeine or more, depending on the number of espresso shots. This makes it a popular choice for mornings or when a stronger energy boost is needed.

Decaffeinated Chai Alternatives

For people sensitive to caffeine or those who simply want to enjoy the flavor of chai in the evening, several decaffeinated alternatives exist. Some brands offer decaf black tea concentrates, and many cafes can prepare a chai latte using herbal tea bases like rooibos. Rooibos chai provides a naturally caffeine-free option that still delivers a comforting, spicy flavor profile.

How to Control Your Chai Latte Caffeine Intake

If you want to enjoy chai while keeping your caffeine in check, follow these simple tips:

Brew at home: Using loose leaf tea or teabags at home gives you complete control. Steeping for a shorter duration will result in less caffeine extraction.
Request decaf: When ordering at a coffee shop, always specify that you want a decaffeinated version if available. This is the surest way to get a caffeine-free drink.
Choose a smaller size: Opt for a Tall over a Venti to reduce the total caffeine in your drink.
Explore non-tea bases: Look for herbal chai blends that use spices alone or with rooibos for a warming, zero-caffeine beverage.

For more information on recommended daily caffeine limits and personal health considerations, you can consult an authoritative source like the Mayo Clinic.

Conclusion: The Final Word on Chai Latte Caffeine

While a standard chai tea latte does contain caffeine, it's generally a moderate amount, far less than what you would find in an average cup of coffee. The level can be manipulated through various factors, including preparation method, serving size, and the type of tea used. Whether you choose a spicy, energizing dirty chai or a soothing, caffeine-free herbal blend, understanding the sources and variables helps you make an informed decision to suit your personal needs and preferences. So, enjoy your spiced, milky beverage without worrying about an overwhelming caffeine kick.

Frequently Asked Questions

A standard 8-ounce chai tea latte typically contains between 30 and 70 milligrams of caffeine, depending on the concentrate's strength and preparation.

A grande (16 oz) Starbucks chai tea latte has 95 mg of caffeine, a moderate amount that is still less than a standard grande coffee (310 mg).

No, a chai latte is generally much less caffeinated than a cup of brewed coffee. A standard 8-ounce cup of coffee can have over 95 mg of caffeine, while a similar-sized chai latte usually contains less than 70 mg.

Yes, many places offer decaffeinated options. These are often made with a decaf black tea base or naturally caffeine-free herbal teas like rooibos.

A 'dirty' chai is a standard chai tea latte with a shot of espresso added. This significantly increases the caffeine content, providing a stronger energy boost.

While traditionally made with a black tea base, modern chai lattes can be made with green tea or even caffeine-free herbal options like rooibos.

Black tea contains tannins that bind with the caffeine, slowing its absorption into the body. This creates a smoother, more sustained energy lift compared to the rapid spike from coffee.