Tea
Caffeine in Chai Latte
50mg
per 12 oz
≈ 1 coffee≈ 1 Red Bull13% of FDA daily max
Is that a lot?
Chai Latte is 13% of the FDA’s recommended daily maximum, in a single 12 oz.
Green tea
Chai Latte
Espresso
Red Bull
Coffee
FDA daily max · 400mg
Before bed
When can I drink Chai Latte and still sleep?
Your Chai Latte cutoff
You drink it at
Bedtime
Chai Latte · 50 mg · assuming an average ~5 h half-life
At bedtime
16 mg
close to optimal
Latest safe Chai Latte: 11:00 PM
How much caffeine is in Chai Latte?
A 12 oz chai latte runs about 50 mg of caffeine from its black-tea base, around half a coffee's worth. The bigger story is often the sugar, which can climb past 30 grams once syrups and milk join in.
| Serving | Caffeine | Sugar |
|---|---|---|
| 12 oz | 50 mg | 30 g |
Black-tea base; sugar high with syrup.
Will Chai Latte affect your sleep?
At 50 mg, a chai latte sits right at the sleep-threshold and dips below it within an hour. An afternoon chai is usually clear by night, though the sugar rush can be its own small disruptor.
Source: USDA; brand nutrition