Caffeine in Chai latte
A 300 ml chai latte holds about 30 mg of caffeine, less than a cup of black tea because most of the cup is milk.
| Caffeine per serving | 30 mg |
| Serving | 10.1 oz cup (300 ml) |
| Caffeine per 100 ml | 10 mg |
| Share of the 400 mg daily limit | 8% |
| Equal to filter coffee | 0.3 mugs |
| Equal to espresso | 0.5 shots |
How late can you have it?
At 30 mg this sits below 40 mg, the line Cira uses as low enough to sleep on, so on its own it is unlikely to keep you awake. It still adds to whatever else is already in you.
What to know
Chai is black tea, spices and a lot of milk. The tea is diluted, so the dose lands nearer a green tea than a builder's brew.
A dirty chai adds an espresso shot, which takes it from about 30 mg to about 94 mg, three times over.
Powdered chai mixes vary wildly, from 25 mg to 70 mg a serving, because some are mostly sugar and some are mostly tea extract.
Compared with the rest of the tea
| Drink | Serving | Caffeine |
|---|---|---|
| Yerba mate | 8 oz cup (240 ml) | 84 mg |
| Matcha | 8 oz cup (240 ml) | 67 mg |
| Black tea | 8 oz cup (240 ml) | 48 mg |
| Oolong | 8 oz cup (240 ml) | 38 mg |
| White tea | 8 oz cup (240 ml) | 36 mg |
| Chai latte | 10.1 oz cup (300 ml) | 30 mg |
| Green tea | 8 oz cup (240 ml) | 29 mg |
| Herbal tea | 8 oz cup (240 ml) | 0 mg |
Common questions
How much caffeine is in chai latte?
Chai latte has about 30 mg of caffeine per 10.1 oz cup (300 ml). That is 8% of the 400 mg daily limit for a healthy adult, or about 0.3 mugs of filter coffee.
Will Chai latte keep me awake?
On its own it is unlikely to. At 30 mg it stays below 40 mg, the line Cira uses as low enough to sleep on. It still adds to any caffeine already in you.
How many servings of chai latte can I have in a day?
About 13, going by the 400 mg daily limit for healthy adults. That limit covers everything else with caffeine in it too, so the real number is lower on a day with other coffee, tea or cola.
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Where these numbers come from
Caffeine content is the typical value for the serving shown, the same figure the Cira app uses. Brands and brew methods vary, so treat it as a good estimate rather than a measurement of your cup. The 5.7 hour half-life is a typical value for healthy adults, the 40 mg sleep line is a working threshold of the model, and the 400 mg daily limit is the figure used by the European Food Safety Authority and the US FDA. How the numbers are worked out.
