Chai is one of my favorite cozy drinks, but I’ll be honest: the caffeine in chai can feel confusing. Some days one cup feels gentle and calm, and other days it gives me a real boost.
If you’ve ever wondered, “Does chai have caffeine or not?” you’re not alone.
In this blog, I’ll break it down in simple terms. I’ll explain where chai’s caffeine comes from, how it compares to coffee and other teas, and why a café chai latte can hit harder than a homemade cup.
I’ll also show you what changes caffeine levels (tea type, steep time, and strength) and how you can brew chai to fit your morning, afternoon, or evening routine.
Does Chai Tea Have Caffeine?
Yes, traditional chai tea contains caffeine, but the amount varies significantly depending on how it’s made.
Most cups deliver between 25 and 70 milligrams of caffeine per 8-ounce serving, which places chai squarely in the moderate range compared to coffee’s 95-165mg.
Here’s why that range exists: caffeine comes entirely from the tea base, not the spices. Traditional masala chai uses black tea leaves, which naturally contain caffeine.
The longer you steep, the more caffeine is extracted into your cup. A quick 2-minute brew might give you 25mg, while a robust 5-minute steep could push closer to 70mg.
Herbal chai blends are the exception. If your chai is made with rooibos, honeybush, or other herbal ingredients instead of true tea leaves (Camellia sinensis), it contains zero caffeine.
Check the label, if it says “herbal chai” or lists no black/green tea, you’re in the clear.
How Chai’s Caffeine Compares to Other Drinks
Here’s how chai stacks up against other common beverages, numbers that matter when you’re deciding what to drink and when.
| Drink | Caffeine per 8 oz | What This Means for You |
|---|---|---|
| Chai Tea | 25–70 mg | Moderate energy with a smoother, sustained release |
| Coffee | 95–165 mg | High caffeine hit with a sharper peak and faster crash |
| Black Tea | 40–60 mg | Similar range to chai, minus the spice complexity |
| Green Tea | 20–45 mg | Slightly lower, gentler stimulation |
| Herbal Tea | 0 mg | Completely caffeine-free; spices only |
Chai sits comfortably in the middle, with enough caffeine to feel alert without the jittery intensity coffee often delivers. It’s the Goldilocks option.
What Determines Caffeine Level in Your Chai
Chai tea caffeine content isn’t fixed; it shifts based on preparation choices. Three factors control how much caffeine ends up in each cup.
1. Brew Strength & Steep Time
Steeping chai for 2 minutes extracts less caffeine than a 5-minute brew. But there’s a limit, after 5 minutes, most caffeine is already released, and longer steeping just adds bitterness without meaningful caffeine increases.
Traditional Indian chai simmers for 10+ minutes, which explains why homemade versions often hit the higher end of the range.
2. Type of Tea Base
Black tea delivers the highest caffeine, while green tea chai contains 20-30% less. Herbal bases like rooibos or honeybush?
Zero caffeine. Here’s what many articles miss: bagged tea often uses broken leaves instead of whole-leaf, which releases caffeine faster and more completely.
That “weak” tea bag might pack more punch than expected.
3. Chai Concentrates & Café Lattes
Store-bought concentrates vary wildly, Oregon Chai has roughly 30-40mg per serving, while Tazo concentrate sits closer to 50mg.
Café chai lattes typically fall mid-range in concentration but come in 12-20oz servings, meaning total caffeine intake increases even if per-ounce levels stay moderate. A Starbucks grande chai latte contains about 95mg total.
How Chai’s Caffeine Feels Compared to Coffee
Numbers tell part of the story. The other part? How caffeine actually feels in the body, and these two drinks deliver different experiences.
| Factor | Chai | Coffee |
|---|---|---|
| Energy Curve | Gradual build, sustained release | Sharp spike, faster peak |
| L-theanine Present? | Yes, smooths caffeine’s effects | No, rawer stimulation |
| Crash Factor | Minimal to none | Pronounced 2-3 hours later |
| Digestive Impact | Ginger aids digestion, is gentler on the stomach | Can cause upset in sensitive individuals |
| Overall Feel | Grounding, warm, steady | Jittery intensity (in higher doses) |
The spices don’t alter caffeine chemically, but they change the ritual. This isn’t placebo, it’s biochemistry meeting tradition.
How to Choose the Right Chai for Your Caffeine Needs
Not all chai is created equal, and matching chai type to caffeine goals makes the difference between satisfaction and regret. Here’s how to choose wisely.
For higher caffeine: Select strong black-tea–based masala chai. Loose-leaf varieties with whole spices deliver maximum extraction, especially with 5+ minute steeps.
For moderate caffeine: Tea bags work well here, they typically contain broken leaves that release caffeine efficiently but in controlled amounts. Blends with generous spice ratios dilute tea concentration naturally.
For lower caffeine: Green tea chai bases cut caffeine by 20-30% compared to black tea. Alternatively, brew black tea chai for only 2 minutes to limit extraction.
For zero caffeine: Rooibos, honeybush, or herbal chai blends eliminate caffeine entirely while preserving the spiced warmth that defines chai.
How to Control Caffeine in Your Chai
Adjusting chai tea caffeine content doesn’t require switching drinks entirely; small preparation tweaks make significant differences. Here’s how to dial caffeine levels up or down based on personal needs.
- Shorten steep time to 2-3 minutes instead of 5+: Most caffeine extracts in the first few minutes. Pulling the tea early keeps flavor while cutting caffeine by 30-40%.
- Use fewer tea leaves or one tea bag instead of two: Halving the tea base directly reduces caffeine. The spices still deliver full flavor.
- Choose green tea or herbal chai blends: Green tea chai contains 20-30% less caffeine than black tea versions. Rooibos and honeybush options eliminate it entirely.
- Avoid pre-made concentrates for predictability: Concentrates vary wildly between brands. Brewing from loose leaf or bags gives better control over strength.
Who Should Be Mindful of Chai’s Caffeine
| Who should be mindful | Why it matters? | Simple tips |
|---|---|---|
| Caffeine-sensitive people | Small amounts can cause jitters, rapid heartbeat, or anxiety | Use shorter steep times, choose a lighter brew, or switch to herbal chai alternatives |
| Pregnant and nursing individuals | Guidance commonly suggests limiting caffeine to 200 mg/day; chai can fit, but totals add up across the day | Track all caffeine sources (coffee, tea, soda, chocolate) and keep chai within your daily limit. |
| Evening drinkers | Caffeine after 3 PM can affect sleep quality for some people | Have chai earlier, or switch to herbal chai or decaf versions after lunch |
The Bottom Line
At the end of the day, chai doesn’t have one “set” caffeine number, and that’s actually a good thing. I like that I can make it stronger when I need more focus, or lighter when I just want something warm and comforting.
Once you know the main levers, tea base, how much tea you use, and how long you steep or simmer, you’re in control.
You can also skip the surprises by checking concentrates and café sizes, since bigger drinks can mean more caffeine overall.
Even if you want a steady boost or a calm cup, chai can match your mood with a few small tweaks. Now it’s your turn: tell me what chai you drink, and I’ll help you estimate its caffeine and tweak your brew!
