Usually, yes. Masala chai made with black tea contains caffeine because tea leaves supply it. Cinnamon, cardamom, ginger, and other common chai spices are not the source. A caffeine-free herbal spice infusion may be sold as “chai,” so the ingredient list matters more than the name on the cup.
How much caffeine is in chai?
There is no single amount for every recipe. The FDA gives a general range of about 30 to 50 milligrams per 8-ounce cup of green or black tea in its educational material. Chai made with black tea can vary from that guide depending on the amount of tea, brewing time, serving size, and how much milk or water is added. A café latte made with a concentrate may differ from a home-brewed cup. Use the specific brand’s nutrition information for a packaged drink or ask the café about its recipe if you need a closer estimate.
Why amounts differ
- Tea base: Black tea and other tea leaves from Camellia sinensis contain caffeine. Herbal ingredients alone do not supply tea caffeine.
- Recipe and strength: More tea leaves or a stronger concentrate can raise the amount in the finished serving. More milk changes the concentration per ounce but does not remove caffeine already brewed into the tea.
- Serving size: A large latte can contain more total caffeine than a small cup even if it tastes mild.
- Extras: An added espresso shot contributes more caffeine. Check whether a “dirty chai” includes espresso.
Is a chai latte caffeine-free?
Do not assume so. A chai latte generally combines a spiced tea or concentrate with milk; if that base contains black tea, the drink contains caffeine. Some concentrates also contain sweetener. Read the ingredients and any caffeine statement. “Decaf” black tea is not necessarily entirely caffeine-free, while a blend made only with herbs and spices can be a caffeine-free option if it has no tea or added caffeine.
How to choose a lower-caffeine cup
Ask for a smaller serving, choose a clearly labeled decaf or herbal chai, or make a spice infusion without tea leaves. If you are sensitive to caffeine, consider the caffeine you get from coffee, soda, energy drinks, chocolate, and medicines as well. The FDA notes that 400 milligrams per day is an amount generally not associated with dangerous effects for most healthy adults, but sensitivity and medical circumstances differ. The American College of Obstetricians and Gynecologists advises limiting caffeine during pregnancy to under 200 milligrams daily; discuss your situation with your clinician.
Sources: FDA: Science and Our Food Supply, caffeine guide; FDA: Spilling the Beans; ACOG: Having a Baby.
