Although not as popular as coffee in America, tea has a devoted following among millions of people around the world. Chai tea, in particular, makes a warm, spicy treat on a cold day, as its exotic combination of flavorful spices has the power to stimulate senses of both taste and smell. By itself, chai can be a healthy addition to your diet; however, adding a lot of "extras" can ramp up its calorie and sugar count.
Composition
Chai tea may be steeped from a tea bag or from a collection of whole spices that are strained through hot water. Those spices typically include cinnamon, cardamom, ginger, cloves, pepper and nutmeg or star anise. Chai can be served plain, but it's often served as a sweeter tea that incorporates cream or milk and some sugar.
Nutrition Facts
According to Starbucks.com, a 16 ounce chai tea with no additions has no calories, fat, carbohydrates, fiber, sugar or protein. The tea is simply a mixture of hot water, black tea and spices, none of which contribute calories to the drink. A chai tea latte is different, however. A 16 ounce latte with 2 percent milk has 240 calories, 4 grams of fat, 44 grams of carbohydrates, 7 grams of protein and 41 grams of sugar. Downgrading to nonfat milk will give you 200 calories, no fat, 44 grams of carbs, 8 grams of protein and 42 grams of sugar. Going with whole milk in your chai latte will provide 260 calories, 7 grams of fat, 43 grams of carbs, 7 grams of protein and 41 grams of sugar.
Health Information
Chai tea can be a healthier choice than coffee because it contains less caffeine per serving and incorporates spices that are known to have positive health properties. For example, a 2005 "Journal of Medicinal Food" article from bioscience researchers notes that ginger has prominent anti-inflammatory properties. Keep in mind that not all varieties of tea offer similar benefits. Although a chai tea latte has the same amount of protein per serving as you'd find in a glass of milk, it also typically has a base of sugary chai powder mix or a shot of sugar syrup. MayoClinic.com recommends limiting the amount of added sugar you eat every day, noting that eating too much refined sugar over time can lead to problems including tooth decay, obesity and elevated triglyceride levels.
Considerations
Because it's calorie-free, plain chai won't have any negative impact on a plan to lose or maintain weight, and you can drink it along with water and other healthy beverages. Chai that does offer some calories, however, such as the latte variety, has few essential nutrients. Thus, instead of relying on tea to meet any nutritional needs in your diet, eat a variety of foods from every main group and view the tea you drink as an "extra," being careful to track additional calories you get from it.
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