Is bubble tea healthy? From local Taiwanese specialty to a global drink of choice, bubble tea, or “boba” as it’s commonly called, has glossy flavored pearls, customized elements, bright colors to make anything look good on social media. For many, their first time experience with bubble tea is a sweet, pleasurable syrupy flavor, however, after having that first sip or clicking that first photo, there may be a moment of consideration, “Wait, is this actually healthy?”
The reality of the situation is that bubble tea is neither “good” nor “bad,” and they are not easy descriptions. Everything you eat, or drink, comes down to what’s in your cup, how frequently you are enjoying it and what “healthy” means to you.
At The Boba Club, we are not doctors or dieticians, but bubble tea lovers who just want clear numbers. Therefore, we created a calorie counter to help get a bead on the calories, sugar, and macros of your favorite beverage, and compiled the facts so you can drink boba without having to wonder “Is this healthy?”
Why is bubble tea important to order- and discuss
Bubble tea is fun, customizable and social. You can choose a tea base, sweetness, creamers and/or milk, and of course toppings. This is generally where a lot of the health related questions arise.
For example, a large milk tea with pearls could have as many calories and sugar as a milkshake or soda. Whereas, a smaller beverage, with less sugar and lighter toppings could be no more indulgent than a flavored latte.
So, where is the sweet spot? Let’s summarize.
High-Calorie Bubble Tea vs Low-Calorie Bubble Tea
Same café, different choices. See how size, sugar, and toppings change your drink.
| Large milk tea (full sugar) + pearls | Medium green tea (30% sugar) + aloe |
|---|---|
| Calories: 400–500+ | Calories: ∼180 |
| Sugar: up to ∼15 tsp | Sugar: less than half |
| Toppings: tapioca pearls higher-cal topping | Toppings: aloe jelly lighter option |
The Major Components
There’s some main parts to bubble tea: tea, milk/creamer, sugar, and toppings. Each part will impact the nutritional profile.
The Tea
Usually black (or green, or oolong).
Straight up, negative calories, antioxidants, and health claims.
The healthiest part of the drink.
The Milk/Creamer
Fresh milk (dairy, oat, almond, soy) = protein, fat, flavour.
Powdered creamers = likely added sugar and hydrogenated oils.
This is, kind of, about where “milk tea” turns into a “milkshake.”
The Sugar Syrup
A traditional bubble tea will be sweetened with sugar syrup, honey, or sugar powders.
One large order at full sugar could contain over 50 g of sugar, which is more than the American Heart Association recommends—over a whole day.
Most dispensaries allow you to control: 100%, 75%, 50%, 30%, or even 0%.
One large order at full sugar could contain over 50 g of sugar, which is more than the daily recommended limit for added sugar.
The Toppings
Toppings are where calories can sneak in, and where customizations come in as limitless.
Tapioca pearls = ~150 calories per normal serving; mostly carbs.
Popping boba = 30-40 calories per spoonful; usually high in sugar.
Jellies & puddings will vary; generally lighter than pearls.
No toppings = cuts calories, also cuts fun factor.
“What’s Healthy” is Relative To Your Order
Maybe the biggest misconception is bubble tea is either “healthy” or “unhealthy” everywhere. It is relative to size, sugar, and toppings.
For example, a large milk tea (full sugar) with pearls could easily exceed 400-500 calories, and a possible 15 teaspoons of sugar.
Conversely, a medium green tea (30% sugar) and aloe jelly could be closer to 180 calories and less than half the sugar.
The ingredients don’t change-just your choices. This is why two people can go to the same bubble tea dispensary, and one grab a sugar bomb, and the other has a lighter treat.What Experts Say About Health
What Experts Say About Health
Because we didn’t want to rely solely on our taste buds, we sourced recommendations from nutritionists and health organizations.
The American Heart Association recommends no more than 25g of added sugar per day for women and not more than 36g for men. Many bubble teas contain far more than this in a single cup.
Dietitians generally suggest treating bubble tea like dessert, enjoy it but in moderation, while considering the portion and sugar content.
The tea (especially green or oolong) may offer health benefits on its own, but those are hampered if the drink is combined with creamers and syrups.
In summary, bubble tea is no worse than cake, ice cream or soda; but it is also not a “health drink”.
Smarter Swaps for Bubble Tea Lovers
If you want to sip on boba without a sugar crash, here are some simple swaps:
Size down: Choose medium instead of large.
Less Sweet: Ask for 30–50%, instead of full sugar.
Real Milk: Choose dairy or oat milk instead of powdered creamer.
Change up toppings: Grass jelly, aloe or pudding instead of full pearls.
Limit Frequency: Treat it like dessert, not an every day drink.
What we love about bubble tea is it is completely customizable—you do not have to quit bubble tea, just switch it up a little.
These easy swaps make it easier to enjoy your favorite drink without worrying every time someone asks, is bubble tea healthy?”
Frequently Asked Questions (FAQs)
Is bubble tea healthy?
So, is bubble tea healthy? It really depends on what you order. A smaller size with a reduced sugar content and lighter toppings can fit into a balanced lifestyle. A large, full sugar milk tea with boba or pearls should be treated like dessert.
How many calories are in bubble tea?
This can vary anywhere from ~150 calories for a lighter tea with no toppings, to 500+ calories for a large milk tea with boba or pearls.
What is the healthiest order for bubble tea?
A green tea or oolong tea with no cream and 30% sugar with milk (dairy or oat) and a lighter topping like grass jelly.
Is bubble tea bad for losing weight?
Not necessarily, but higher sugar versions can add up quickly. The key is moderation and smarter swaps.
The Summary
So, is bubble tea healthy? Bubble tea as a drink is neither “healthy” nor “unhealthy”; it really is a customizable drink from something light and refreshing to something decadent and resembling dessert.
The takeaway is understanding what you’re consuming. Once you know what goes into your cup, you can feel good about enjoying bubble tea.
And that is exactly why we built The Boba Club Calculator. You no longer have to guess! Just enter your order, see calories, sugar, and macros and find smarter swaps that will still taste incredible.
👉 Try it now at BobaClub.com and sip smarter every time.
