Is Kashmiri Noon Chai Healthy? A Balanced Look at Pink Tea's Benefits and Risks

January 7, 2026 •

5 min read

Kashmiri noon chai, a traditional pink tea from the Kashmir valley, is distinguished by its unique savory flavor, which comes from brewing green tea leaves with milk, salt, and baking soda. This beverage is an integral part of Kashmiri culture, enjoyed for generations, but its unique composition raises questions about its overall health profile.

Quick Summary

Kashmiri noon chai offers antioxidants and digestive aid, but potential risks arise from its high salt content, particularly with excessive consumption, linking it to health concerns.

Key Points

Antioxidant Power: Kashmiri noon chai's green tea base is rich in antioxidants that protect cells and support heart health.
High Salt is a Risk: Excessive salt consumption in noon chai has been linked to a higher risk of gastric cancer, a significant health concern in regions with high consumption.
Digestive Benefits: The baking soda and traditional spices are believed to aid digestion and help relieve bloating and heartburn.
Moderation is Key: To minimize health risks, limit your intake to a couple of cups per day and reduce the amount of salt used.
Cultural Tradition vs. Health: The tea's healthiness is a classic example of balancing cultural food traditions with modern nutritional advice, especially concerning sodium intake.
Healthier Preparations are Possible: Using less salt, low-fat milk, and natural sweeteners can make noon chai a healthier beverage option.

Understanding the Ingredients of Noon Chai

To determine if Kashmiri noon chai is healthy, it's crucial to examine its components. The traditional recipe involves a meticulous process of boiling green tea leaves, often the 'gunpowder' variety, with a small amount of baking soda until a deep reddish-brown extract, or tueth, is formed. This is then mixed with milk, and seasoned with salt, creating the signature creamy, pink hue. Some variations also incorporate spices like cardamom, cinnamon, and star anise for added flavor and warmth. Crushed nuts, such as almonds or pistachios, are often used as a garnish.

Green Tea Leaves: The base of noon chai, green tea, is known for its high antioxidant content, specifically catechins like epigallocatechin gallate (EGCG). These powerful compounds help fight free radicals and reduce oxidative stress.
Milk: Provides a source of calcium and protein, essential for bone health and muscle function.
Baking Soda: Added to give the tea its characteristic pink color by reacting with the tea's chlorophyll. Some believe it has alkalizing properties that aid digestion, though this is debated.
Salt: The defining savory element of noon chai, salt is included to balance electrolytes and aid hydration, particularly important in colder climates. However, this is also its most controversial ingredient from a health perspective.

The Health Benefits of Noon Chai

When consumed in moderation, noon chai can offer several potential health advantages. The combination of green tea, milk, and spices provides a range of beneficial nutrients.

Rich in Antioxidants: The green tea base offers a substantial dose of antioxidants, which are crucial for protecting cells from damage and supporting overall health. Regular antioxidant intake is linked to a reduced risk of chronic diseases, including heart disease.
Aids Digestion: Both the salt and the baking soda in noon chai have traditionally been used to aid digestion. Anecdotally, many Kashmiris believe it helps prevent bloating and heartburn. Some spices, like cardamom, are also known for their digestive benefits.
Helps with Hydration: In a climate where staying warm is a priority, the small amount of salt in noon chai can help maintain electrolyte balance, particularly in cold, dry conditions.
Provides Energy and Focus: The natural caffeine in green tea, combined with the amino acid L-theanine, provides a gentle energy boost without the jitteriness often associated with coffee. This combination can enhance cognitive function and improve focus.
Boosts Immunity: The vitamins and antioxidants from the green tea and milk can contribute to a stronger immune system, helping the body fight off infections.

The Potential Risks and Downsides

While noon chai has its benefits, it also carries notable health risks, primarily due to its salt content and potential for overconsumption.

High Sodium Content: The most significant health concern with noon chai is its high sodium content. Research has linked high dietary sodium, especially when consumed in large quantities (more than four cups daily), with an increased risk of gastric (stomach) cancer. Gastric cancer rates in Kashmir are significantly higher than the national average, a pattern that some researchers attribute to the high consumption of salt-heavy foods, including noon chai.
Excessive Caffeine Intake: Like any caffeinated beverage, excessive consumption can lead to side effects such as sleep disturbances, anxiety, and an increased heart rate, particularly for those sensitive to caffeine.
Digestive Issues: While often used as a digestive aid, the ingredients can also cause stomach irritation or discomfort in sensitive individuals, especially if consumed on an empty stomach.
Potential for Sugar: While traditional noon chai is salty, some modern recipes or variations add sugar, which increases the calorie count and can contribute to weight gain and other sugar-related health issues.

Comparison of Noon Chai and Regular Milk Tea


Feature	Kashmiri Noon Chai	Regular Milk Tea (Masala Chai)
Flavor Profile	Savory and salty	Sweet and spicy
Tea Base	Green tea leaves (often gunpowder)	Black tea leaves
Sweetener	Salt (Noon = salt in Kashmiri)	Sugar or honey
Color	Pink, from baking soda interaction	Brown, from black tea
Key Ingredient	Salt and baking soda	Sugar and spices
Potential Risks	High sodium intake (gastric cancer risk)	High sugar intake (diabetes risk)

How to Make Noon Chai Healthier

For those who love the taste of noon chai but want to minimize its risks, here are several modifications to make it a healthier beverage:

Reduce the Salt: The most impactful change is to significantly reduce the amount of salt used in the recipe. This lowers the sodium content and mitigates the risk associated with high intake.
Moderate Your Intake: Limit your consumption to one or two cups per day rather than multiple servings.
Choose Low-Fat Milk: Using low-fat or skim milk instead of whole milk or cream can reduce the saturated fat and calorie content.
Skip the Extra Sweeteners: For those who prefer a sweeter version, use a minimal amount of sugar or opt for natural, low-calorie alternatives.
Use a High-Quality Green Tea: Ensure you are using high-quality green tea leaves to maximize the antioxidant benefits.
Avoid Excessive Baking Soda: Some recipes may call for more baking soda to enhance the color, but this can affect the pH balance and flavor. Use a moderate amount and focus on proper brewing techniques for the color.

Conclusion: A Question of Moderation

So, is Kashmiri noon chai healthy? The answer, like most things in nutrition, is complex and depends heavily on moderation. The tea offers several genuine health benefits, primarily from the antioxidants in its green tea base and the warming, digestive properties of its spices. However, its traditional high salt content, especially with frequent, high-volume consumption, presents a significant health risk, including a potential link to gastric cancer. By being mindful of the ingredients and practicing moderation, enthusiasts can enjoy the cultural richness and unique flavor of noon chai while minimizing its potential drawbacks. The key is to enjoy it as an occasional treat rather than a daily staple, and to consider healthier preparation methods to reduce the sodium content. When it comes to traditional foods, balancing cultural heritage with modern nutritional knowledge is the healthiest approach.

Learn more about research linking high sodium intake to gastric cancer via the following study: ResearchGate link.

Frequently Asked Questions

The signature pink color of noon chai is a result of a chemical reaction between the chlorophyll in the green tea leaves and the small amount of baking soda added during the brewing process.

Yes, you can make noon chai without baking soda. However, the brewing time will need to be longer (45-60 minutes) to extract enough color and flavor from the tea leaves to achieve a pink hue.

The salt in noon chai is what gives it its characteristic savory flavor, as 'noon' means salt in Kashmiri. While it is a key part of the traditional recipe, the amount can be reduced for health reasons, or it can be omitted if you prefer a sweet version.

The caffeine content in noon chai comes from the green tea base and is generally lower than that in black tea or coffee. It provides a natural energy boost without the jitters associated with higher-caffeine beverages.

Due to its high salt content in traditional preparations, individuals with high blood pressure should be cautious and either avoid noon chai or consume it in very small, infrequent amounts with reduced salt.

Excessive consumption of noon chai can lead to several side effects, including high sodium intake, increased risk of gastric cancer, sleep disturbances from caffeine, and digestive discomfort.

Yes, using low-fat or skim milk is an excellent way to make your noon chai healthier by reducing the saturated fat and calorie content without compromising the flavor significantly.

When prepared with minimal salt and no added sugar, noon chai is relatively low in calories and can be filling. The green tea base also offers metabolism-boosting properties. However, excessive sugar or fat from cream can make it high in calories.