Tea with milk and sugar (chai): the honest calorie talk
Tea with milk and sugar (chai) is 90 kcal per 1 cup (150 ml): assumed recipe ~80 ml whole milk + ~90 ml water boiled down + 2 tsp (8 g) sugar + tea leaves (negligible kcal). Here is what people like, what it does to BP and blood sugar, and the small cooking swaps that take the sting out.
26 Aug 2026 · Burnie Academy
drinkfood-cardtea
One serving of Tea with milk and sugar (chai) — 1 cup (150 ml): assumed recipe ~80 ml whole milk + ~90 ml water boiled down + 2 tsp (8 g) sugar + tea leaves (negligible kcal) — is 90 kcal. That number comes from the source under this card, not a guess. A regular cup of Indian milk-and-sugar chai; the calories live almost entirely in the milk and the sugar, not the tea. People love Tea with milk and sugar (chai) because it feels small. A glass does not look like a meal. 90 kcal still counts.
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