Bubble tea, also called boba, has come a long way from its origins in Taiwan. It’s now a worldwide phenomenon, with seemingly endless variations to choose from. But with all those choices comes a pretty big range in nutritional value — particularly when we’re talking about bubble tea calories.
Depending on what you order, your bubble tea could be relatively low in calories, or it could be more like a liquid dessert. The type of tea, the kind of milk, the toppings you choose, and the size of your drink all add up.
This article will break down the calorie counts in bubble tea so you can make informed choices and enjoy your favorite drink without the guilt.
What Makes Up the Calories in Bubble Tea?
Bubble tea gets its calories from a few different sources. Let’s break it down:
The Tea Base: Minimal Calorie Impact
Whether your bubble tea starts with black tea, green tea, or oolong tea, the tea itself contributes very few calories. So, you can rest assured that the tea isn’t the main culprit when it comes to calorie count.
The Milk Factor: Dairy vs. Non-Dairy Options
Dairy milk can add a significant number of calories to your drink, especially if you choose whole milk. Lower-fat options like 2% or skim milk will reduce the calorie load.
If you’re looking for a lower-calorie alternative, non-dairy milks like almond milk, soy milk, and oat milk can be a good choice. However, be aware that some non-dairy options may have added sugars, which will increase the calorie count. Almond and soy milk are generally your best bets for lower calories.
The Sweetness Level: Sugar and Syrups
The amount of sugar or syrup added to your bubble tea has a direct impact on the calorie count. Most bubble tea shops let you choose your sweetness level (0%, 25%, 50%, 100%), and selecting a lower sweetness level will significantly reduce the calories.
You might also want to ask about sugar alternatives like artificial sweeteners, stevia, or monk fruit. And definitely consider ordering your drink with less sugar (0%, 25%, or 50%) to cut down on calories.
A Deep Dive into Bubble Tea Toppings and Their Calorie Counts
While the tea itself is relatively low in calories, those delicious toppings are where the calorie counts really start to climb.
Tapioca Pearls (Boba): The Classic Calorie Contributor
The classic boba, those chewy tapioca pearls, contribute a significant number of calories to your drink. A single serving of tapioca pearls can range from 94 to 104 calories. And if you opt for the popular brown sugar boba, be prepared for an even higher calorie count, ranging from 180 to 250 calories per serving, thanks to the added sugar.
Jelly Options: A Variety of Calorie Counts
Jellies are another popular topping, and they come in a wide range of flavors and calorie counts. Here’s a quick rundown:
- Grass Jelly: 50-70 calories per serving
- Passionfruit Jelly: 150-190 calories per serving
- Other Jelly Toppings: 50-190 calories per serving
As you can see, some jellies, like grass jelly, are significantly lower in calories than tapioca pearls, making them a lighter alternative.
Other Toppings: Pudding, Red Bean, and More
Bubble tea shops offer a variety of other tempting toppings. Here’s a glimpse at their calorie contributions:
- Pudding: 70-90 calories per serving
- Red Bean: 180-200 calories per serving
- Popping Boba: 64-70 calories
- Aloe Vera: 70-80 calories per serving
- Sago: 140-190 calories per serving
Keep in mind that adding multiple toppings can significantly increase the overall calorie count of your bubble tea. Consider choosing just one or two toppings, or asking for half portions to enjoy the flavor without the extra calories.
Bubble tea calories by flavor
So, how many calories are really in your favorite bubble tea? Here’s a breakdown of some popular flavors:
- Brown Sugar Milk Tea (500-660 calories): This one’s a calorie bomb, thanks to the generous amounts of brown sugar syrup.
- Taro Milk Tea (620 calories): That vibrant purple color comes with a price. Taro milk tea often uses taro powder or flavoring, which adds to the calorie count.
- Thai Milk Tea (640 calories): This sweet and creamy treat gets its richness from condensed milk and sugar.
- Honeydew Milk Tea (600 calories): While it tastes refreshing, honeydew syrup or flavoring contributes to the calorie load.
- Classic Milk Tea (450 calories): Consider this your baseline. It’s lower in calories than some of the more decadent options, making it a good comparison point.
- Fruit Teas (Passion Fruit, Mango, Lychee): If you’re watching your calorie intake, these are generally your best bet.
- Passion Fruit Tea: 240 calories
- Mango Fruit Tea: 230 calories
- Lychee Fruit Tea: 220 calories
Fruit teas are typically much lower in calories than milk teas because they rely on fruit flavors rather than creamy additions.
The impact of cup size on bubble tea calories
It probably won’t surprise you that the bigger the cup, the more calories you’re getting. Here’s a look at how the calories stack up in a 16-ounce vs. a 22-ounce serving of bubble tea:
- Classic Milk Tea (16 oz): 360 calories; (22 oz): 550 calories
- Taro Milk Tea (16 oz): 480 calories; (22 oz): 630 calories
- Thai Milk Tea (16 oz): 410 calories; (22 oz): 500 calories
- Brown Sugar Milk Tea (16 oz): 500 calories; (22 oz): 660 calories
- Passion Fruit Tea (16 oz): 240 calories; (22 oz): 290 calories
- Honeydew Milk Tea (16 oz): 380 calories; (22 oz): 610 calories
- Mango Fruit Tea (16 oz): 230 calories; (22 oz): 280 calories
- Lychee Tea (16 oz): 220 calories; (22 oz): 270 calories
If you’re trying to cut back on calories, choosing a smaller cup size is an easy way to do it!
Tips and tricks for enjoying lower-calorie bubble tea
Bubble tea is definitely a treat, but you can reduce the calorie count and still enjoy it.
- Ask for less sugar. Most boba shops will let you pick a sweetness level, like 0%, 25%, or 50%.
- Choose a low-calorie milk. Almond or soy milk are good options. Look at the labels, though, since some brands add sugar.
- Select lower-calorie toppings. Popping boba or grass jelly have fewer calories than tapioca pearls.
- Limit your toppings. Order less of each topping.
- Order fruit tea. Fruit teas tend to have fewer calories than milk teas.
- Try an instant kit. Instant bubble tea can be a great lower-calorie option.
In Closing
As you can see, the number of calories in bubble tea can vary quite a bit depending on the milk, sweetener, and toppings you choose, as well as the size of your drink. A smaller cup with unsweetened almond milk and no boba will have significantly fewer calories than a large cup made with whole milk, extra sugar, and all the add-ins.
Being aware of the calorie content is the first step to making smart choices about bubble tea. If you’re watching your weight or trying to eat healthier, it’s easy to make some simple substitutions to cut down on the calories, sugar, and fat.
Bubble tea can be a fun and tasty treat, and there’s no reason you can’t enjoy it in moderation as part of a balanced diet. With a little bit of planning, you can have your bubble tea and drink it, too!