Chai Calories & Nutrition

Chai has 75 calories per 1 cup (50 kcal per 100 ml)

Beverages Health Rating: 5/10 Best time: Morning/Evening
75 kcal

Chai Calories by Serving Size

Most people measure Indian food in katoris, plates and pieces — not grams. Here is Chai broken down the way you actually eat it.

Serving Weight Calories Protein Carbs Fat
100 ml 100 ml 50 kcal 1.7 g 6.7 g 1.7 g
1 cup standard 150 ml 75 kcal 2.5 g 10 g 2.5 g
1 glass 250 ml 125 kcal 4.2 g 16.7 g 4.2 g
Values are scaled from the standard serving and rounded. Actual figures vary with recipe, oil used and regional preparation.
Nutrition Facts — Chai (per 1 cup)
Nutrient Per serving Per 100 ml % DV*
Calories 75 kcal 50 kcal 4%
Protein 2.5 g 1.7 g 5%
Carbohydrates 10 g 6.7 g 3%
Fat 2.5 g 1.7 g 4%
Fiber 0 g 0 g 0%
Sugar 8 g 5.3 g 16%
* Percent Daily Values are based on a 2,000 calorie diet.
Where the calories come from
Protein 2.5 g · 14%
Carbs 10 g · 55%
Fat 2.5 g · 31%
Burn it off

Minutes of activity to burn 75 kcal (70 kg adult):

Brisk walking 16 min
Cycling 11 min
Running 8 min
Yoga 21 min

Is Chai good for weight loss?

Yes, in controlled portions

Chai carries roughly 50 kcal per 100 g, which is low for an everyday Indian food. You can fit reasonable portions into a fat-loss diet without much trouble, as long as the rest of your day stays within your calorie target.

Is Chai good for muscle gain?

Mainly an energy food

Chai provides about 1.7 g of protein per 100 g, which counts as low for Indian foods. That works out to roughly 3.4 g of protein per 100 kcal, so it is not an efficient way to hit a protein target. Pair it with a dedicated protein source — dal, curd, paneer, eggs, soya or chicken — rather than relying on it for muscle growth.

Health tips for eating Chai

Limit to 2-3 cups daily. Reduce sugar gradually. Add ginger and cardamom for antioxidant benefits. Avoid on empty stomach.

About Chai

Indian masala chai with milk and sugar. Contains antioxidants from tea leaves and spices. Limit sugar for health benefits.

Frequently asked questions about Chai

1 cup (150 ml) contains approximately 75 calories, along with 2.5 g protein, 10 g carbohydrates and 2.5 g fat.

100 ml of Chai contains about 50 calories, 1.7 g protein, 6.7 g carbs and 1.7 g fat.

Yes, in controlled portions. Chai carries roughly 50 kcal per 100 g, which is low for an everyday Indian food. You can fit reasonable portions into a fat-loss diet without much trouble, as long as the rest of your day stays within your calorie target.

Chai contains about 1.7 g of protein per 100 ml, which is considered low for Indian foods. Pair it with dal, curd, paneer or eggs to lift the protein content of the meal.

Chai provides roughly 6.7 g of carbohydrates and 5.3 g of sugar per 100 ml. That is a moderate carbohydrate load for a typical serving. Portion control and pairing with protein, vegetables or curd help blunt the blood-sugar response. Anyone managing diabetes should confirm portions with their own doctor or dietitian.

Chai is best eaten at morning/evening.

For a 70 kg adult, burning the roughly 75 calories in 1 cup chai takes brisk walking for about 16 minutes, or cycling for about 11 minutes, or running for about 8 minutes, or yoga for about 21 minutes.

Compare Chai with other foods

Chai vs Lassi

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Data source: nutrition values are drawn from the Indian Nutrient Databank (INDB) — Vijayakumar A, Dubasi HB, Awasthi A, Jaacks LM, Curr Dev Nutr 2024;8(7):103790, used under CC BY 4.0. INDB is derived from the ICMR-NIN Indian Food Composition Tables (IFCT 2017 and 2004).

Serving sizes are typical Indian household portions set by FitDesi, with nutrients scaled from the per-100 g values. Figures vary with recipe, oil used and regional preparation.

Last updated: 29 August 2026

This page is for general information only and is not medical advice. See our disclaimer.