How much sugar is in a Chai Tea Latte? Chai Tea Lattes. You know – those flavorsome, spicy hot drinks you order when you want something comforting that isn’t coffee. Seriously though – who doesn’t love the taste of a chai tea latte – all those cinnamon, cardamom, and nutmeg notes just work right? However, there is another taste element to a chai tea latte – and that is sweetness. So exactly how much sugar is in a chai tea latte? That is exactly the question I am going to be answering in this post.
To answer that question, I compiled the sugar contents of the lattes in different sizes and using different kinds of milk at 4 of the biggest coffee chains. These coffee chains are Starbucks, Dunkin’, Scooter’s, and Peet’s. I then used this data to come to some conclusions about how to order a lower-sugar chai tea latte.
So, let’s dig into how much sugar is in a chai tea latte.
How to Reduce the Sugar Content of a Chai Tea Latte?
As a general rule, the best way to reduce the sugar of a chai tea latte is to:
- order the smallest size
- order it with oat milk is available
- ask if less chai syrup can be added
Before I continue, if you are interested in the sugar content of other lattes such as matcha tea lattes or just regular old coffee lattes, then make sure to check out the posts I have researched and written on the topic:
- How Do You Order a Latte with Less Sugar?
- How Do You Reduce Sugar in a Caramel Macchiato?
- How Do You Order Mocha with Less Sugar?
- Does Matcha Contain a Lot of Sugar Matcha?
- How Much Sugar is in Hot Chocolate?
- Is There Any Sugar in a Cappuccino?
- Does Iced Coffee Contain a Lot of Sugar?
- Is there a lot of Sugar in Iced Tea?
STARBUCKS
Does Starbucks Chai Tea Lattes Contain a Lot of Sugar?
On the Starbucks website, Starbucks provides the nutritional data for a drink based on the size ordered. However, that nutritional data does not update based on customizations (for example, if you ordered your chai tea latte with a different milk or with fewer chai sauce pumps). So, the below sugar contents are for the different sizes of chai tea lattes at Starbucks ordered with 2% milk.
| Starbucks’ Cup Size | Sugar Content in a Starbucks Chai Tea Latte (Made With 2% Milk) |
|---|---|
| Short | 21g |
| Tall | 32g |
| Grande | 42g |
| Venti | 53g |
Even though Starbucks does not provide the nutritional information for ordering a chai tea latte with an alternative milk, this document from Starbucks here shows that soy milk and coconut milk at Starbucks are lower in sugar than dairy milk. So, one way to reduce the sugar content of your Starbucks chai tea latte is to order yours with soy milk or coconut milk.
How Do You Order a Chai Tea Latte At Starbucks With Less Sugar?
The best way to reduce the sugar content of a chai tea latte at Starbucks is to:
- order a small size
- order it with soy or coconut milk
- ask for it with one pump of chai syrup rather than two
How Much Sugar Is In 1 Pump of Chai At Starbucks?
There is around 6g of sugar in 1 Pump of chai at Starbucks.
If you are interested, I have written a few posts before on how to order the lowest-sugar drinks at Starbucks. You can read these posts here:
- Which Frappuccinos Contain the Least Sugar?
- 34 Best Low Sugar Drinks at Starbucks (10g of sugar or less)
- 12 Lowest Sugar Starbucks Cold Drinks You Need To Know
DUNKIN’
How Much Sugar is in a Dunkin’ Chai Tea Latte?
I have collated below the sugar content data on the different sizes of chai tea Lattes at Dunkin’. Dunkin’ seems to only offer their chai tea Lattes made with whole or skimmed milk according to their website.
| Dunkin’ Cup Size | Sugar Content of A Dunkin’ Whole Milk Chai Tea Latte | Sugar Content of A Dunkin’ Skim Milk Chai Tea Latte |
|---|---|---|
| Small | 27g | 27g |
| Medium | 40g | 41g |
| Large | 54g | 54g |
How Do You Order a Chai Tea Latte At Dunkin’ With Less Sugar?
The best way to order a lower-sugar chai tea latte at Dunkin is:
- order a small size
- see if less chai syrup can be added to your chai tea latte
If you are interested in how to order other lower-sugar drinks at Dunkin’ make sure to check out the post I wrote on the topic – 20 Best Low Sugar Dunkin’ Drinks.
If you want a donut to dip in that lower-sugar Dunkin’ drink, then make sure to also check out this post I wrote – 16 Lowest Sugar Donuts at Dunkin’.
PEET’S COFFEE
How Much Sugar is in a Peet’s Chai Tea Latte?
Below I have collated all the sugar content data of the different sizes of chai tea Lattes at Peet’s, as well as the sugar content depending on what milk you order your chai tea latte with.
| Peet’s Cup Size | 2% Milk | Whole Milk | Non-Fat Milk | Soy Milk | Almond Milk | Oat Milk |
|---|---|---|---|---|---|---|
| Small | 27g | 28g | 28g | 23g | 24g | 19g |
| Medium | 31g | 33g | 33g | 26g | 28g | 22g |
| Large | 40g | 42g | 42g | 34g | 36g | 28g |
How Do You Order a Chai Tea Latte At Peet’s With Less Sugar?
As you can see, the way to order a lower-sugar chai tea latte at Peet’s is to:
- order a small-size chai tea latte
- order with oat milk
- ask if less chai syrup can be added to your drink
If you want to find out about other lower sugar drinks at Peet’s make sure to check out the post I wrote on the topic – Low Sugar and Zero Sugar Drinks from Peet’s.
SCOOTER’S
How Much Sugar is in a Scooters Chai Tea Latte?
Below I have collated all the sugar content data of the different sizes of chai tea Lattes at Scooter’s, as well as the sugar content depending on what milk you order your chai tea latte with.
| Scooter’s Cup Size | 2% Milk | Whole Milk | Skimmed Milk | Coconut Milk | Almond Milk | Oat Milk |
|---|---|---|---|---|---|---|
| Small | 46g | 46g | 47g | 42g | 43g | 38g |
| Medium | 62g | 62g | 63g | 56g | 58g | 40g |
| Large | 78g | 78g | 79g | 70g | 72g | 64g |
The sugar content of Scooter’s chia tea lattes is fairly high compared to other coffee shops. A chai tea latte at Peet’s, Dunkin’, or Starbucks will contain less sugar than the equivalent size chai tea latte at Scooter’s.
How Do You Order a Chai Tea Latte At Scooter’s With Less Sugar?
If you do find yourself in a Scooters and craving a chai tea latte then the lowest sugar way of ordering is:
- order a small-size chai tea latte
- order with oat milk
- see if they can reduce the amount of chai syrup it is made with
If you would like to read more about lower sugar drinks at Scooter’s then make sure to read the post I put together on the topic – Sugar-Free and Low Sugar Drinks at Scooter’s Coffee.
Sugar In Chai Tea Lattes F&Q
Is There Any Sugar in Chai Tea?
There is no sugar in chai tea. Chia tea is only black unsweetened tea infused with chai spices. This is different from a chai tea latte. A chai tea latte is usually sweetened and contains milk and always contains some sugar.
How Much Sugar is in a Starbucks’ Chai Tea Latte?
There are 21g-53g of sugar in a Starbucks chai tea latte depending on the size ordered. This is for a chai tea latte ordered with 2% milk.
Does Starbucks Chai Tea Latte Have Added Sugar?
Starbucks chai tea lattes do contain added sugar.
Is Dunkin’ Chai Latte Sweetened?
Dunkin’s chai latte is sweetened.
How Much Sugar is in a Dunkin’ Chai Latte?
There are 27g-54g of sugar in a Dunkin’ chai latte, depending on the size ordered.
Is Peet’s Chai Tea Latte Sweetened?
Peet’s chai tea latte is sweetened.
How Much Sugar is in a Peet’s Chai Tea Latte?
There are 19g-42g of sugar in a Peet’s chai tea latte depending on the size and milk ordered. The lowest sugar chai tea latte at Peet’s is a small oat milk chai tea latte at 19g of sugar.
How Much Sugar is in a Chai Tea Latte? – The Final Bite
How much sugar is in a Chai Tea Latte? What have we learned from the above? Well, first all chai tea lattes are sweetened. This means that if you are watching your sugar intake but love a Chai Tea Latte then your best option is to pick the lowest sugar option available. Secondly, out of the big coffee chains Starbucks appears to have the lowest sugar Chai Tea Latte (21g of sugar) if it is ordered as a short drink.
And Remember…
Ingredients and/or manufacturing processes may change. Always double-check ingredient lists and nutritional information before purchasing any food items.
WANT TO FIND MORE LOW SUGAR OPTIONS?
Do you want to learn about some other low-sugar options at your favorite coffee chains, fast food, or restaurant joints, or just while you are shopping for groceries? If you do, then check out some of my other articles below: