Masala Chai Spiced Milk Tea
Indian masala chai is India's best-known warm street drink: strong black tea simmered with milk and an enchanting blend of fresh ginger, cardamom, cinnamon, cloves and black pepper. It has a low glycemic index (clinically reviewed estimate ≈45), thanks to the milk fat and the effect of cinnamon.
Glycemic index
Glycemic load
Calories
Protein
💡 Smart Nutritional Guidance
Consumption advice
Drink it warm as a wonderful morning pick-me-up that sharpens the mind and warms the body, and take it without white sugar to enjoy the natural sweetness of the spices.
Best preparation methods
Simmer freshly ground spices with black tea and milk over low heat until the flavours blend, and use a natural sweetener such as stevia or drink it plain.
Important Nutritional Note
Ginger, cinnamon and cloves are powerful antioxidants that improve insulin sensitivity, reduce inflammation, support digestion and help fight colds.
Nutrition facts
| Nutrient | Per 100 g | Per typical portion (250 g) |
|---|---|---|
| Calories | 36 kcal | 90 kcal |
| Protein | 2 g | 5 g |
| Carbohydrate | 3.2 g | 8 g |
| Available carbohydrate | 3.2 g | 8 g |
| Fat | 1.7 g | 4.2 g |
| Dietary fibre | 0 g | 0 g |
The typical portion is approximate, for comparison purposes.
Comparison & smarter alternatives
Among the foods in Drinks with a glycemic index (11), it ranks 5 (lowest first).
Smart alternatives from the same family:
Frequently asked questions
Does Indian masala chai raise blood sugar?
Made without added sugar, its glycemic index is low (≈45) and it does not raise blood sugar; its spices even support insulin efficiency.
What is the nutritional value of a cup of unsweetened masala chai with milk (250 ml)?
A cup contains about 90 kcal from the protein and fat of the milk, with 5 g of protein and 8 g of natural lactose carbohydrate.
What is the difference between karak tea and Indian masala chai?
Indian masala chai is all about plenty of six spices (ginger, cinnamon, cardamom, cloves, black pepper and fennel) with fresh milk, while Gulf karak tea usually relies on evaporated milk, cardamom and saffron.
Reviewed by the WiBo Health medical team · Last reviewed 13 October 2026
Disclaimer: This guidance is for nutritional lifestyle orientation and does not constitute a diagnostic medical device under EU Regulation MDR 2017/745.