Chai tea originated in India and refers to a special preparation of standard black tea. Spices and sweeteners are combined with black tea to create a distinct flavor, which is then brewed with milk. Commercial coffeehouses, like Starbucks, created their own versions of the tea drink as it increased in popularity. Starbucks' chai tea latte is a flavorful alternative to espresso lattes with the same energy-boosting benefits.
Ingredients
The standard version of the chai tea latte contains 2 percent milk mixed with a chai tea latte concentrate made by Tazo Tea. The concentrate ingredients are water, black tea, black pepper, cardamom, cinnamon, ginger, cloves, natural flavors, star anise, cane sugar, honey, ginger juice, natural flavors, vanilla and citric acid. You can order the latte hot with steamed milk, iced or blended.
Short Latte
A short latte is an 8 oz. serving with 50 mg of caffeine. It has 120 calories, of which 20 calories are from fat; 2 g of total fat, of which 1.5 g are saturated fat; 10 mg of cholesterol; 50 mg of sodium; 22 g of total carbohydrates, of which 21 g are sugar; and 4 g of protein. A short latte also contains 4 percent of your daily vitamin A and 15 percent of your daily calcium requirements.
Tall Latte
A tall latte has 12 oz. in a serving with 75 mg of caffeine. It contains 180 calories, of which 30 calories are from fat; 3 g of total fat, of which 2 g are saturated fat; 15 mg of cholesterol; 75 mg of sodium; 33 g of total carbohydrates, of which 31 g are sugar; and 6 g of protein. It also has 6 percent of your vitamin A, 20 percent of your calcium and 2 percent of your iron daily needs.
Grande Latte
Grande lattes have 16 oz. in a serving and 100 mg of caffeine. They contain 240 calories, of which 35 calories are from fat; 4 g of total fat, of which 2.5 g are saturated fat; 15 mg of cholesterol; 95 mg of sodium; 44 g of total carbohydrates, of which 41 g are sugar; and 7 g of protein. Grande lattes have 8 percent of your vitamin A, 25 percent of your calcium and 2 percent of your iron daily needs.
Venti Latte
A venti latte is the largest size available at 20 oz. with 120 mg of caffeine. It has 300 calories, of which 45 calories are from fat; 5 g of total fat, of which 3.5 g are saturated fat; 20 mg of cholesterol; 120 mg of sodium; 55 g of total carbohydrates, of which 52 g are sugar; and 79 g of protein. A venti latte has 10 percent, 2 percent and 30 percent of your daily vitamin A, iron and calcium requirements, respectively.
Modifications
Modifications you can make to the chai tea latte include changing milk options and increasing or decreasing the amount of chai tea concentrate added. Using fat-free milk cuts outs all fat and some calories, but the amount of sugar in each drink actually increases, as does the protein. You can also choose soy milk if you have issues digesting milk, but since regular soy milk is used instead of light soy milk, it does not drastically improve the nutrition. Soy milk decreases some calories and fat, removes all saturated fat and cholesterol, but increases sugar. But it also adds fiber and more iron to your drink.
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