Chai tea has become a go-to drink for many—whether you enjoy it hot, iced, or with a splash of milk. Rooted in Indian tradition, chai blends black tea with spices like cinnamon, cardamom, ginger, and cloves. It’s flavorful, comforting, and believed to offer some wellness perks, too.
But there’s one question that pops up again and again: Does chai tea have caffeine?
If you’re trying to cut back on caffeine—or looking for a gentler alternative to coffee—knowing what’s in your cup matters. The answer? Yes, chai typically does have caffeine, but not as much as coffee.
In this article, we’ll dive into the details. You’ll learn what gives chai its buzz, how much caffeine it contains, and how it stacks up against other drinks like green tea, black coffee, and herbal blends.
Let’s get into the spicy truth about chai and caffeine.
What Is Chai Tea Made Of?
Chai tea, also known as masala chai, is a beloved spiced drink that originated in India. It’s more than just tea—it’s a flavorful mix of tradition, warmth, and wellness.
So, what is chai tea made of? The classic version starts with a base of black tea, which provides the caffeine. It’s then brewed with a mix of spices like cardamom, ginger, cinnamon, cloves, and sometimes black pepper or nutmeg. These spices not only give chai its signature aroma and kick—they also bring digestive and anti-inflammatory benefits.
Most traditional recipes include milk and a touch of sugar or sweetener to balance the bold flavors. This creates a creamy, comforting drink with a slightly sweet finish.
However, chai has many modern variations. Chai lattes, for example, are made with steamed milk and a concentrated chai tea blend—these often contain less caffeine than a regular cup of coffee. Meanwhile, herbal chai blends may skip the black tea altogether, using rooibos or other caffeine-free bases instead.
The key takeaway? Chai tea usually has caffeine, thanks to the black tea base—but the amount can vary depending on the type you drink.
Does Chai Tea Have Caffeine?
Yes, traditional chai tea does have caffeine, thanks to its black tea base. Black tea naturally contains caffeine, which gives chai its mild energizing effect. But the amount of caffeine in chai is much lower than what you’d find in a typical cup of coffee.
On average, an 8-ounce cup of chai contains 25–50 mg of caffeine. This can vary depending on how strong the tea is brewed, the type of black tea used, and how long it steeps. If you use more tea leaves or steep it longer, the caffeine content increases slightly.
In comparison, coffee has about 95–100 mg of caffeine per cup, making it nearly twice as strong in terms of stimulation. Green tea generally falls somewhere in between, with 20–45 mg of caffeine per cup.
Chai lattes—especially those from cafes—often contain less caffeine than homemade or traditionally brewed chai. That’s because they may use a chai concentrate or tea bag diluted with steamed milk, reducing the caffeine level.
If you’re drinking herbal chai or a rooibos-based chai, there’s likely no caffeine at all. These versions skip the black tea entirely and rely solely on spices for flavor.
So, while chai tea does contain caffeine, it’s a gentler option compared to coffee. It’s great if you’re looking for a warm, comforting drink with a bit of a boost—but not a jolt.
Caffeine-Free Chai Options
If you love the flavor of chai but want to skip the caffeine, you’re in luck. Caffeine-free chai options are widely available and just as satisfying. These blends swap the black tea base for naturally caffeine-free ingredients like rooibos, honeybush, or simply a mix of warming spices like cinnamon, ginger, cloves, and cardamom.
Herbal chai teas are ideal for anyone who’s sensitive to caffeine, pregnant, or just looking for a cozy evening drink without the buzz. Rooibos, for example, has a rich, earthy flavor that pairs beautifully with traditional chai spices and delivers antioxidants without any stimulant effects.
You can easily find non-caffeinated chai options in tea bags, loose-leaf blends, or even concentrate form. Just be sure to check the ingredient label—some products labeled “chai” still contain black tea, even if the packaging looks herbal.
Want to DIY your own caffeine-free chai? Simmer your favorite chai spices in water or milk, then strain and enjoy. It’s soothing, flavorful, and completely customizable.
Whether you’re looking to unwind at night or reduce your daily caffeine intake, herbal chai is a delicious way to keep the ritual—minus the jitters.
Health Effects of Chai Tea Caffeine
Chai tea offers more than just flavor—it comes with a unique mix of caffeine and wellness perks. Thanks to its black tea base, traditional chai contains 25–50 mg of caffeine per cup—enough for a mild energy boost, but much lower than coffee’s 95–100 mg.
That means you’ll feel more alert, but without the jitters or crash. Why? Tea contains L-theanine, a natural compound known to promote calm focus. When combined with caffeine, L-theanine helps support steady concentration and a relaxed mental state.
Beyond caffeine, chai’s blend of spices delivers additional health benefits. Ginger and cinnamon are well-known for their anti-inflammatory and digestive properties. Studies suggest cinnamon may even help with blood sugar regulation, which is great for energy balance throughout the day.
Compared to coffee, chai tea offers a more balanced experience—gentle stimulation, fewer side effects, and bonus nutrients. It’s a great pick if you’re sensitive to caffeine but still want a little boost.
Of course, everyone’s tolerance is different. If you’re unsure how caffeine affects you, start with a small cup and see how your body responds.
Chai Tea and Caffeine: FAQs
Is chai tea stronger than coffee?
Not at all. Traditional chai has caffeine, but much less than coffee. A cup of chai tea usually has 25–50 mg of caffeine, while coffee has 95–100 mg. So, if you’re looking to cut back, chai is a gentler option.
Can I drink chai tea before bed?
Only if it’s caffeine-free. Herbal chai blends made with rooibos or just spices are naturally caffeine-free and perfect for nighttime sipping. Traditional chai with black tea might keep you awake if you’re sensitive.
Is chai latte the same as chai tea?
Not exactly. A chai latte usually contains more milk and is often made from a concentrated mix of black tea and spices. Some store-bought versions may even include added sugars or higher caffeine, so check the label.
How do I know if my chai is caffeinated?
If it contains black tea, it likely has caffeine. For a caffeine-free version, look for herbal chai or blends specifically labeled “decaf” or “caffeine-free.”
Can kids drink chai tea?
It depends. Caffeine-free chai is safe for most kids and can be a cozy, flavorful alternative to hot chocolate. Just keep an eye on added sugar.
Conclusion
So, does chai tea have caffeine? Yes—most traditional chai does, thanks to its black tea base. But it usually contains less caffeine than coffee, making it a great pick for a gentle energy boost.
Want to avoid caffeine? Go for herbal or caffeine-free chai blends made with rooibos or pure spices. They offer the same cozy flavors without the jitters.
Whether you’re looking for a morning pick-me-up or a soothing evening sip, there’s a chai for that. Just check the label and choose what works best for your body and routine.