KETO VERDICTYES
Chai tea is keto-friendly when brewed plain: ~0.8g net carbs per 100ml. Aromatic spices add warmth and digestive comfort; just avoid sugary concentrates or café lattes.
Is Chai Tea Keto?
Coffee & Tea
Chai tea is keto-friendly when brewed plain: ~0.8g net carbs per 100ml. Aromatic spices add warmth and digestive comfort; just avoid sugary concentrates or café lattes.
- Net carbs (100g)0.8g
- Protein (100g)0.1g
- Fat (100g)0.2g
- Keto verdictKeto-friendly
NUTRITION FACTS
Per 100g (raw)
Net Carbs
0.8g
Total Carbs
1g
Fiber
0.2g
Protein
0.1g
Fat
0.2g
Calories
5
Source: USDA FoodData Central
WHY IT'S KETO-FRIENDLY
- Low net carbs (~0.8g/100ml) fit strict keto when unsweetened
- Spices like ginger/cardamom complement digestion and comfort
- Contains black tea caffeine for gentle lift without sugar
- Naturally sugar-free—sweeten with keto options if desired
- Warming spices can enhance satiety and ritual satisfaction
- Versatile: great hot, iced, or as a creamy keto latte
HEALTH BENEFITS
- Ginger may aid digestive comfort
- Cinnamon can help with glycemic control (supportive evidence)
- Cardamom offers aromatic compounds that may soothe the gut
- Black pepper (piperine) can enhance nutrient bioavailability
- Polyphenols in black tea provide antioxidant support
- Caffeine may improve alertness and mood in sensitive individuals
PREPARATION SUGGESTIONS
TRADITIONAL CHAI
Simmer cinnamon, cardamom, ginger, cloves with black tea; strain and serve unsweetened or with keto sweetener.
CHAI LATTE
Brew strong and mix with almond-milk-unsweetened or a splash of heavy-cream for a creamy cup.
ICED CHAI
Make a strong concentrate, chill, pour over ice, and top with almond-milk-unsweetened.
SPICED CHAI WITH CREAM
Add heavy-cream to hot chai for a rich, dessert-like sip.
CHAI CONCENTRATE
Batch-simmer spices for 15–20 min; refrigerate concentrate for quick low-carb lattes all week.
CHAI SMOOTHIE
Blend cooled chai with coconut-milk-unsweetened, vanilla, and ice for a creamy pick-me-up.