Is chai latte keto?
Chai latte
Coffee-shop chai is made from a sweetened tea concentrate plus milk — a 16-ounce chai latte has about 45 g net carbs. Steep chai spices in strong black tea and add cream and a keto sweetener instead.
Nutrition per serving
16 fl oz (2% milk) · 473 g- Net carbs
- 45g
- Calories
- 246kcal
- Protein
- 7.6g
- Fat
- 4.7g
- Total carbs
- 45 g
- Fiber
- 0 g
About 53.2 g of chai latte adds up to 5 g net carbs — about 11% of a typical serving.
| Nutrient | Per serving | Per 100 g |
|---|---|---|
| Calories | 246 kcal | 52 kcal |
| Total carbohydrate | 45 g | 9.4 g |
| Dietary fiber | 0 g | 0 g |
| Net carbs | 45 g | 9.4 g |
| Protein | 7.6 g | 1.6 g |
| Fat | 4.7 g | 1 g |
Portion calculator
Open carb counter →- Net carbs
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Better keto swaps for chai latte
Keto swaps for soda, juice & sweet drinks 5 alternatives with carb comparisons and recipes Read guide Low-carb recipes that replace chai latte
Frequently asked questions
Is chai latte keto?
No — chai latte is not keto-friendly. Coffee-shop chai is made from a sweetened tea concentrate plus milk — a 16-ounce chai latte has about 45 g net carbs. Steep chai spices in strong black tea and add cream and a keto sweetener instead.
How many net carbs are in chai latte?
16 fl oz (2% milk) (473 g) of chai latte has about 45 g net carbs (45 g total carbs minus 0 g fiber). Per 100 g, that's 9.4 g net carbs.
How much chai latte can I eat on keto?
About 53.2 g of chai latte adds up to 5 g net carbs — about 11% of a typical serving. On a typical 20 g daily limit, one serving uses about 223% of your carbs.
What is a good keto substitute for chai latte?
Try tea (unsweetened), heavy cream, cinnamon, liquid sucralose. See our full guide: keto swaps for soda, juice & sweet drinks.
