Lowest Calorie Bubble Tea Drinks (Under 150 Calories)
Even though I adore bubble tea, I don’t always want it to taste like I just finished my lunch. When you include full sugar, milk, and a lot of toppings, some orders can subtly exceed 400 calories. It adds up more quickly than most people think.
The good news is that you don’t have to completely give up bubble tea if you’re looking for the lowest calorie options. All of the major chains have lighter options that don’t exceed 150 calories. The secret is to know which toppings won’t tip the scale, how to change the amount of sugar, and which base to use.
The lowest calorie bubble tea beverages from Sharetea, Gong Cha, CoCo, Chatime, Kung Fu Tea, and Tiger Sugar are compiled in this guide. These are sensible, everyday recipes that don’t turn your treat into a calorie bomb while still tasting delicious and filling.
When I order bubble tea, I don’t try to make it perfect. I just make one smart swap. Pearls? Lower the sugar.
Sweeter drink? Keep toppings simple.
Choosing one treat instead of three is usually all it takes to keep it under control.
You can always delve into the comprehensive guides linked below if you’d like the complete breakdown for a particular chain. However, this is the best place to start if you’re searching for a fast answer to what you should order right now.
Want the full breakdown by chain?
Here are my detailed guides with exact swaps and low-sugar orders:
- Sharetea calories & best low-sugar orders
- Gong Cha calories & nutrition guide
- CoCo calories & best low-sugar orders
- Chatime calories & best low-sugar orders
- Kung Fu Tea calories guide
- Tiger Sugar calories & best low-sugar orders
Wondering why these swaps make such a difference? Here’s the logic behind them.
Lowest Calorie Bubble Tea Drinks (Under 150 Calories)
The lowest calorie bubble tea usually isn’t the fanciest order. Most of the time, it’s a tea base, less sugar, and one smart choice with toppings or milk.
If you only remember one pattern, make it this: lower the sugar, stick to one topping, and choose medium more often than large.
What Counts as Low Calorie for Bubble Tea?
Depending on your goals, “low calorie” can mean different things. However, there are some good benchmarks for bubble tea.
Very light is less than 100 calories. These drinks are usually made with tea, have less sugar, and don’t have heavy toppings. They seem clean, balanced, and delicious, but not too filling.
Balanced means less than 150 calories. You can often add a little milk or a lighter topping and still stay within your limits.
When a drink has more than 250 to 300 calories, it starts to act like a snack. You can easily get to 400 calories or more without even realising it if you add full sugar, pearls, and foam.
We are only going to talk about drinks that have less than 150 calories for this guide. These are realistic, repeatable orders that you can enjoy often without making your treat a full meal.
The Lightest Options Have Less Than 100 Calories
Start with tea-based drinks if you want bubble tea with the fewest calories. Skip milk, choose less sugar, and keep the toppings minimal (or very light).
These choices stay fresh and tasty without crossing into snack territory.
Sharetea
Jasmine Green Tea, 30% sugar, no toppings
Clean, light, and floral. Cutting the sugar makes a big difference while still keeping the flavor balanced.
Gong Cha
Green Tea, 30% sugar, no toppings
Simple and reliable. A low-calorie order that still feels satisfying.
CoCo Fresh
Jasmine Green Tea, 30% sugar, no toppings
Bright and refreshing. One of the easiest ways to stay under 100 calories.
Chatime
Oolong Tea, 30% sugar, no toppings
The roasted notes add depth, which helps reduced sugar, taste better.
Kung Fu Tea
Green Tea, 30% sugar, no toppings
A straightforward choice that keeps calories low without feeling bland.
Tiger Sugar
Classic Green Tea, 30% sugar, no toppings
Tiger Sugar is famous for brown sugar drinks, but their plain tea options are much lighter.
If you want texture while staying close to this range, add grass jelly instead of pearls. It gives you that “something to chew” feeling without adding many calories compared to regular boba.
The Lightest Bubble Tea Options (Under 100 Calories)
Start with tea-based drinks if you want bubble tea with the fewest calories. Skip milk, choose less sugar, and keep toppings either none or very light.
These orders stay fresh and satisfying without crossing into “snack” territory.
| Chain | Order | Sugar | Milk / Base | Topping | Calories |
|---|---|---|---|---|---|
| Sharetea | Jasmine Green Tea | 30% sugar | Tea base | None | < 100 |
| Gong Cha | Green Tea | 30% sugar | Tea base | None | < 100 |
| CoCo Fresh | Jasmine Green Tea | 30% sugar | Tea base | None | < 100 |
| Chatime | Oolong Tea | 30% sugar | Tea base | None | < 100 |
| Kung Fu Tea | Green Tea | 30% sugar | Tea base | None | < 100 |
| Tiger Sugar | Classic Green Tea | 30% sugar | Tea base | None | < 100 |
Want texture without the calorie jump? Add grass jelly instead of pearls. It keeps the drink light but still makes it feel like “real boba.”
Low-Calorie Bubble Tea Orders Under 150 Calories (Still Tastes Like a Treat)
You can still stay under 150 calories if you want something a little creamier or more interesting than plain tea. The key is to cut back on the sugar, choose your milk carefully, and stick to one lighter topping.
These combinations feel more like a treat, but they still stay under 150 calories.
Sharetea
Oolong Milk Tea, 30% sugar, regular milk, no toppings
The tea base gives it richness, and cutting the sugar makes it noticeably lighter. Skipping pearls helps it stay comfortably under 150.
Gong Cha
Jasmine Milk Tea, 30% sugar, almond milk, no toppings
Almond milk is usually lighter than heavier creamers. The floral tea base still gives plenty of flavor.
CoCo Fresh
Black Milk Tea, 30% sugar, no toppings
Smooth and classic. Most people underestimate how much lowering the sugar level can reduce calories.
Chatime
Roasted Milk Tea, 30% sugar, no toppings
The roasted flavor adds depth, so you don’t need full sweetness for it to taste good.
Kung Fu Tea
Honey Green Tea, 30% sugar, no toppings
Naturally aromatic and satisfying on its own, without needing milk or toppings.
Tiger Sugar
Jasmine Green Tea, 30% sugar, add grass jelly
Grass jelly adds texture without the calorie jump you get from pearls.
If you really want pearls, ask for a smaller scoop and lower the sugar at the same time. That combination makes a big difference.
Lowest Calorie Bubble Tea Drinks (Under 150 Calories)
The lowest calorie bubble tea usually isn’t the fanciest order. Most of the time, it’s a tea base, less sugar, and one smart choice with toppings or milk.
If you only remember one pattern, make it this: lower the sugar, keep toppings to one, and choose medium more often than large.
| Chain | Order | Sugar | Milk / Base | Topping | Calories |
|---|---|---|---|---|---|
| Sharetea | Oolong Milk Tea | 30% sugar | Regular milk | None | ~120–150 |
| Gong Cha | Jasmine Milk Tea | 30% sugar | Almond milk | None | ~110–150 |
| CoCo Fresh | Black Milk Tea | 30% sugar | Regular milk | None | ~120–150 |
| Chatime | Roasted Milk Tea | 30% sugar | Regular milk | None | ~120–150 |
| Kung Fu Tea | Honey Green Tea | 30% sugar | Tea base | None | ~90–140 |
| Tiger Sugar | Jasmine Green Tea + Grass Jelly | 30% sugar | Tea base | Grass jelly | ~110–150 |
If you really want pearls, ask for a smaller scoop and lower the sugar at the same time. That combo makes the biggest difference.
How to Make Sure Your Bubble Tea Has Fewer Than 150 Calories
The same basic rules apply at all of the chains. Once you know these, you can make a lighter drink almost anywhere.
1. Cut back on sugar first
If you switch from 100% sugar to 30% sugar, you can easily save more than 100 calories. Even if this is the only change you make, it’s the one that matters most.
2. Pick tea bases more often than milk teas
Plain green tea, jasmine tea, oolong tea, or black tea will almost always have fewer calories than drinks made with milk.
3. Watch out for creamers and barista-style milks
Some oat milks and non-dairy creamers can be surprisingly high in calories. Almond milk or regular milk in smaller amounts is usually lighter.
4. Don’t add too many heavy toppings
Brown sugar pearls, pudding, and cheese foam can add 100 calories or more on their own. If you want texture, grass jelly or crystal boba are lighter choices.
5. Stick to one topping
Multiple toppings add up fast. One lighter topping keeps the drink fun without turning it into a calorie overload.
6. Choose medium instead of large
A large cup with light ice can hold more liquid and more syrup. If you’re watching calories, medium is usually the safest default.
When you put these rules together, it becomes much easier to order bubble tea with the fewest calories. Don’t overthink it. Lower the sugar, keep toppings simple, and start with a lighter base.
Frequently Asked Questions About Low Calorie Bubble Tea
What is the lowest calorie bubble tea you can get?
Most of the time, the lowest-calorie bubble tea is a tea-based drink with no toppings and 0–30% sugar. Depending on the size, jasmine green tea, oolong tea, or black tea without milk usually has less than 100 calories.
What is the calorie count of bubble tea pearls?
A serving of traditional tapioca pearls can have 120 to 160 calories. Brown sugar pearls are often even more. If you want texture without the extra calories, herbal jelly or grass jelly are lighter choices.
Does it really make a big difference to lower the sugar content?
Yes. Depending on the size of the drink, cutting the sugar content from 100% to 30% can cut the calories by 80 to 120. In bubble tea, sugar is usually the main source of calories.
Is bubble tea with no sugar still good?
It all depends on the tea base. Roasted oolong or jasmine green tea still tastes good with 0–30% sugar. If 0% is too plain, 30% is usually the best balance between flavour and calories.
In bubble tea, which milk option has the least calories?
Almond milk is usually less heavy than oat milk or creamers that don’t contain dairy. In small amounts, regular dairy milk can also have fewer calories than oat blends made by baristas.
Which bubble tea toppings have the fewest calories?
The lightest toppings are usually grass jelly, herbal jelly, crystal boba, and rainbow jelly. They usually have between 20 and 50 calories. Cheese foam and tapioca pearls are much higher.
Does the size of the drink change the number of calories in bubble tea?
Yes. A big cup with light ice holds more syrup and liquid, which adds calories. Picking a medium size can make a big difference without changing the taste.
Is it possible to lose weight while drinking bubble tea?
If you order it carefully, bubble tea can be part of a healthy diet. You can still enjoy the treat while keeping the calories in check by choosing drinks with less sugar, fewer toppings, and starting with tea-based drinks. If you want to compare options before you order, run your drink through BobaCal to see how small swaps change the numbers.
Finding the Lowest Calorie Bubble Tea That Still Tastes Good
The lowest calorie order usually isn’t the fanciest one. Most of the time, it’s a simple tea base, less sugar, and one smart choice with milk or toppings. That’s it!
You don’t have to track every number to make a lighter order. Just stick to a simple pattern: lower the sugar, keep toppings to one, and choose medium more often than large. Start with tea, then add the one thing you really want.
I used to order a “light” fruit tea and feel so proud of myself… until I realized I was still doing 100% sugar and tossing in pearls because it felt like it didn’t “count.” That was the moment it clicked for me: the sugar level matters more than people think, and one topping can quietly turn a drink into a snack.
Before you order, BobaCal can help you make exact comparisons. You can adjust how much sugar you use, try different toppings, and put drinks side by side so you can see what changes the calories most. If you’re mainly focused on sweetness, you can also use my Bubble Tea Sugar Levels Calculator to quickly compare 0% to 100% and find your best range.
If you want to go chain-by-chain, check out the full breakdowns for Tiger Sugar, Chatime, Kung Fu Tea, CoCo, Gong Cha, or Sharetea. Each guide includes specific swaps and real examples.
If you’re not sure where to start, pick one chain from that list and try a lighter version just once. After a few orders, choosing something under 150 calories starts to feel like second nature.
