The Direct Answer
A standard cup of masala chai made with Assam black tea contains approximately 50–70mg of caffeine — roughly half the caffeine of a regular cup of coffee (95–120mg), and more than green tea (25–40mg). For context, the FDA considers up to 400mg of caffeine per day safe for healthy adults.
The exact amount depends on how you brew it: more tea, longer simmer, and higher water temperature all increase caffeine extraction.
Caffeine Comparison Chart
- Masala chai (stovetop, 240ml): 50–70mg
- Masala chai dip bag (240ml): 40–60mg
- Filter coffee (240ml): 95–120mg
- Espresso (30ml shot): 60–75mg
- Green tea (240ml): 25–40mg
- Coffee shop chai latte (made with syrup): 25–50mg (varies widely)
Why Assam Tea Has More Caffeine Than Other Teas
Assam tea is grown at low altitudes in a hot, humid climate. These conditions produce larger leaves with a higher concentration of caffeine and tannins — which is exactly why Assam holds up to milk and spices while other teas get washed out. For a full comparison of chai and coffee caffeine, see our chai vs coffee guide.
Does the Milk Affect Caffeine?
No. Adding milk to chai does not reduce the caffeine content. What it does do is slow the absorption of caffeine into the bloodstream — which is partly why chai gives a steadier energy lift than coffee, without the sharp spike and crash.
How to Make Lower-Caffeine Chai
If you are sensitive to caffeine but still want the flavour:
- Brew with slightly less tea per cup
- Reduce the simmer time to 2–3 minutes instead of 5
- Use more milk relative to water — milk dilutes the caffeine concentration
- Brew in the afternoon when you are less sensitive
Is Masala Chai Safe to Drink Every Day?
Yes, for most people. At 50–70mg per cup, one or two cups of masala chai per day is well within the 400mg daily caffeine limit recommended for healthy adults. The spices — particularly ginger and cardamom — also have digestive benefits that can make daily chai a positive habit.
Frequently Asked Questions
Is masala chai safe during pregnancy?
In moderation, yes. Most health guidelines recommend keeping caffeine below 200mg per day during pregnancy. One cup of masala chai (50–70mg) fits within that limit. However, some spices in chai (particularly in high amounts) should be limited during pregnancy — speak to your doctor if you are unsure.
Does chai have more caffeine than tea bags?
Loose leaf chai brewed stovetop typically extracts slightly more caffeine than a dip bag steeped for the same time. The difference is small — around 10–15mg per cup — and depends more on brew time and water temperature than the format.
Why does chai make me feel more awake than coffee some days?
Chai contains L-theanine from the black tea, which promotes calm alertness. Combined with the stimulating spices (ginger, black pepper), this creates a more balanced energy lift than coffee's pure caffeine hit.
