Calories by quantity and serving size
| Amount | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 1 cup (150 ml) | 150 g | 75 kcal | 2.5 g | 12 g | 2.5 g |
| 2 x cup (150 ml) | 300 g | 155 kcal | 4.5 g | 23.5 g | 5 g |
| 3 x cup (150 ml) | 450 g | 230 kcal | 7 g | 35.5 g | 7.5 g |
| 4 x cup (150 ml) | 600 g | 310 kcal | 9.5 g | 47 g | 10 g |
| 1 cutting chai (half cup, 75 ml) | 75 g | 40 kcal | 1 g | 6 g | 1 g |
| 1 large mug (250 ml) | 250 g | 130 kcal | 4 g | 19.5 g | 4 g |
| 100 ml | 100 g | 50 kcal | 1.5 g | 8 g | 1.5 g |
How cooking and toppings change the calories
| Version | Calories | Protein | Fat |
|---|---|---|---|
| 1 cup (150 ml) (as above) | 75 kcal | 2.5 g | 2.5 g |
| 1 cup chai with 3 tsp sugar instead of 2 | 95 kcal | 2.5 g | 2.5 g |
| 1 cup chai made with 100 ml milk | 95 kcal | 3 g | 3.5 g |
| 1 cup doodh patti (all milk, no water, 2 tsp sugar) | 120 kcal | 4.5 g | 4.5 g |
Nutrition facts for 1 cup (150 ml)
| Nutrient | 1 cup (150 ml) | Per 100 g |
|---|---|---|
| Calories | 75 kcal | 50 kcal |
| Protein | 2.5 g | 1.5 g |
| Carbohydrates | 12 g | 8 g |
| Fat | 2.5 g | 1.5 g |
| Fibre | 0 g | 0 g |
| Sugars | 12 g | 8 g |
| Sodium | 34 mg | 23 mg |
| Potassium | 125 mg | 83 mg |
| Calcium | 85 mg | 57 mg |
| Iron | 0 mg | 0 mg |
Is chai good for weight loss?
A cup or two of chai fits easily into a weight loss diet. At about 75 kcal a cup, it is the number of cups and the sugar that add up, not the tea. Four cups a day is shown in the table above, and that is before biscuits or rusk.
The easiest win is sugar. Cut it by half a teaspoon at a time rather than all at once. Using toned instead of full-cream milk also helps. If you have diabetes, ask your doctor or a registered dietitian about sugar in tea.
Tips to keep chai lighter
- Count your cups. Chai is easy to forget. Log every cup, including office and roadside chai, which is often sweeter.
- Reduce sugar slowly. Going from 2 teaspoons to 1 makes a real difference over a day of several cups. A third teaspoon takes a cup to about 95 kcal.
- Watch what comes with it. Biscuits, rusk, namkeen or a samosa usually add more than the chai itself.
- Fasting? Chai with milk or sugar has calories, so keep it inside your eating window. See the intermittent fasting Indian diet plan.
1 cup chai me kitni calorie hoti hai? Doodh aur 2 chammach cheeni wali ek cup chai (150 ml) mein lagbhag 75 kcal hoti hai.
Chai compared
| Food (per 100 g) | Calories | Protein | What to know |
|---|---|---|---|
| Chai | 50 kcal | 1.5 g | - |
| Milk | 60 kcal | 3 g | Chai is half water, so it has fewer calories per 100 ml than milk, but the added sugar narrows the gap. |
How we calculated these numbers
Calculated from a standard home recipe (1 cup of chai (150 ml), 150 g cooked) using USDA FoodData Central values for each ingredient.
Standard recipe (1 cup of chai (150 ml)): Tea leaves are boiled in water, then 75 ml of milk and 2 level teaspoons (8 g) of sugar are added and the chai is brought back to the boil and strained. Half the cup is milk and half is tea water, a common home ratio. We take the strained cup as 150 ml (about 150 g); a little water steams off while it boils. Ginger, cardamom or masala add almost nothing and are left out. The milk is USDA whole milk at 3.25% fat; full-cream or buffalo milk has more fat and calories, double-toned or skimmed milk has less. For comparison, USDA's survey entry 'Tea, hot, with milk' (FDC 2710506), also half milk and half tea with sugar, is 51 kcal per 100 g, in line with this recipe.
- Water brewed with tea leaves: 70 g
- Whole milk (3.25% fat), 75 ml: 75 g
- Sugar, 2 level tsp: 8 g
Calories are rounded to the nearest 5 kcal and macros to the nearest 0.5 g. Home cooking varies, mostly in portion size and oil, so treat these as good estimates rather than exact values. The text on this page was drafted with AI assistance and checked by the Calo AI Team; every number is calculated from the data above. Read more in how we calculate.