Starbucks
How much caffeine is in Starbucks Chai Latte?
Data checked against the source on 2026-10-03 by Oleksii Y.
One Grande, 16 fl oz of Starbucks Chai Latte has 55 mg of caffeine, according to Starbucks Coffee Company.
How Starbucks Chai Latte compares
- Strength: 12 mg per 100 ml.
- One Grande, 16 fl oz has as much caffeine as about half a cup of brewed coffee, which has 94.8 mg per 8 fl oz cup.
How much will be left at bedtime?
1 × Grande, 16 fl oz of Starbucks Chai Latte
Left at 11:00 PM (8 h later), average metabolism
≈ 18 mg
Range 9–28 mg (fast to slow metabolism)
To be at 50 mg or less by bedtime, have 55 mg by 9:34 PM (average) or 9:09 PM (slow metabolism).
What sleep studies found near this dose
- Gardiner et al. 2025 (randomized trial): In 23 healthy young men, 100 mg taken 12, 8 or 4 hours before bed had no significant effect on measured or self-rated sleep.
- Gardiner et al. 2023 (meta-analysis): To avoid losing sleep time, the authors suggest a coffee (107 mg per 250 ml) at least 8.8 hours before bed.
Estimate from a simple model: half-life of 3, 5 or 8 hours, 50 mg bedtime target. How we calculate
Caffeine by size
| Serving | Caffeine |
|---|---|
| Grande, 16 fl oz | 55 mg |
| Short, 8 fl oz | 25 mg |
| Tall, 12 fl oz | 35 mg |
| Venti, 20 fl oz | 75 mg |
How long does Starbucks Chai Latte stay in your system?
Our model halves caffeine every 5 hours for average metabolism, and every 3 or 8 hours for fast or slow metabolism. From one Grande, 16 fl oz of Starbucks Chai Latte (55 mg), about 28 mg is still in your body 5 hours later and about 14 mg after 10 hours. If you clear caffeine slowly (an 8-hour half-life), about 23 mg is left after 10 hours.
Estimated caffeine left at 11:00 PM from one Grande, 16 fl oz (55 mg), using a half-life of 5 hours for average metabolism and 3 to 8 hours for the range. How we calculate
| Had at | Left at bedtime (average) | Range |
|---|---|---|
| 8:00 AM (15 h before bed) | ≈ 7 mg | 2–15 mg |
| 12:00 PM (11 h before bed) | ≈ 12 mg | 4–21 mg |
| 3:00 PM (8 h before bed) | ≈ 18 mg | 9–28 mg |
| 6:00 PM (5 h before bed) | ≈ 28 mg | 17–36 mg |
How many fit in a day?
Reference amounts are for caffeine from all sources combined. Counted at the upper end of the stated amount, one serving at a time:
- Up to 400 mg a day for most healthy adults (FDA, EFSA): about 7 servings.
- Up to 200 mg at one time for healthy adults (EFSA): about 3 servings in one go.
- Up to 200 mg a day in pregnancy (EFSA, NHS): about 3 servings.
These are reference amounts for groups of people, not a personal limit. Some people feel jittery or sleep worse on much less. See the cutoff calculator for timing.
Good to know
A Grande Starbucks Chai Latte lists less than a fifth of the caffeine in a Grande Pike Place Roast (315 mg).
Starbucks Chai Latte vs other Starbucks tea latte drinks
- Starbucks Matcha Latte: Starbucks Chai Latte has less caffeine than Starbucks Matcha Latte per Grande, 16 fl oz: 55 mg vs 65 mg.
Common questions
How much caffeine is in Starbucks Chai Latte?
Starbucks Coffee Company gives 55 mg of caffeine per Grande, 16 fl oz. Other sizes are in the table on this page.
How many Starbucks Chai Latte servings can I have in a day?
The FDA and EFSA cite up to 400 mg of caffeine a day, from all sources combined, for most healthy adults. At 55 mg per Grande, 16 fl oz, that is about 7 servings if Starbucks Chai Latte is your only source. In pregnancy the reference is 200 mg a day.
How late can I drink Starbucks Chai Latte?
With an 11:00 PM bedtime, our model suggests having one serving by about 9:34 PM for average metabolism, or 9:09 PM if you clear caffeine slowly. This is an estimate, not a rule.
How long does Starbucks Chai Latte stay in your system?
Of the 55 mg in one Grande, 16 fl oz, roughly 28 mg remains after 5 hours and 14 mg after 10 hours with our average 5-hour half-life. From fast to slow metabolism, 10 hours later it is between 5 and 23 mg.
Where the number comes from
- Chai Latte. Starbucks Coffee Company. Nutrition "Caffeine" field for each size (Short 25, Tall 35, Grande 55, Venti 75 mg); page data from /apiproxy/v1/ordering/466/hot. Accessed 2026-10-02. Source ↗
- Pike Place Roast (brewed coffee). Starbucks Coffee Company. Nutrition "Caffeine" field for each size (Short 155, Tall 235, Grande 315, Venti 390 mg; "Caffeine Range" maximum 195, 290, 390, 490 mg; footnote "** Caffeine is an approximate value."); page data from /apiproxy/v1/ordering/480/hot. Accessed 2026-10-02. Source ↗
Recipes and labels change. If a number here no longer matches the label, the label wins.
General information, not medical advice
If you feel unwell after caffeine — for example chest pain, a fast or irregular heartbeat that does not settle, fainting, confusion or trouble breathing — get urgent medical help. If you are pregnant or breastfeeding, under 18, take medication, or have a heart, liver or anxiety condition, high blood pressure or a sleep disorder, ask a doctor or pharmacist what amount is right for you.
Sources
- U.S. Food and Drug Administration (2024). Spilling the Beans: How Much Caffeine is Too Much? FDA Consumer Updates. fda.gov ↗
- European Food Safety Authority. Caffeine | EFSA. EFSA topic page (summary of the 2015 Scientific Opinion on the safety of caffeine). efsa.europa.eu ↗
- NHS. Foods to avoid in pregnancy. NHS. nhs.uk ↗
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