Sharetea Calories & Best Low-Sugar Orders
When ordering at Sharetea, it can feel like you’re playing a game of calorie roulette — you pick a nice refreshing tea and next thing you know that “light little drink” has about as many calories as your lunch.
Sharetea calories can rack up quickly, but don’t fret — you don’t have to sacrifice your favorite drinks to stay on track. In this guide, I’ve broken down the best low-sugar selections so you can keep sipping and still feel good about your choice.
A drink like this can feel light and refreshing until you remember it’s usually stacked with sweetener syrup, cream or other dairy, and multiple toppings — all of which can quietly add up to the equivalent of a full meal.
This guide aims to give you straightforward, real-life solutions for your favorite Sharetea flavors, while helping you keep your go-to orders lighter and smarter. If you want to see how other chains stack up, you can also peek at my Kung Fu Tea calories guide offers similar swaps or our Gong Cha calories & nutrition guide for similar swaps.
We’ll cover which components actually change the calorie count, how the percentage of sugar affects a drink, how certain milk or non-dairy bases can help reduce calories, which toppings are heavier or lighter, and finally serve it all up in a handful of easy-to-order low-sugar drinks that don’t feel like a punishment. (For a full breakdown on add-ons, see my bubble tea toppings calories guide.)
As a bonus, you’ll also find simple copy-and-paste scripts to use when ordering drinks in person or online, plus a few quick no-frills answers to common questions about Sharetea.
So whether you are tracking macros, looking for headache-free swaps to lower calories, or just curious about how the caloric value of your favorite drink compares, this is your step-by-step resource.
Here is why calories around drinking Sharetea matters
Bubble tea has evolved into a worldwide phenomenon, whilst consumers are eagerly sipping into the ongoing consumption of drinks produced by Sharetea, which is one of the largest chains in expanding the global success of bubble tea. Sharetea is famous for its traditional Taiwanese milk teas, fruit teas, and imaginative toppings which appeals to boba enthusiasts, both new and seasoned alike.
With variety, arises a wide range of calories. The same restaurant that offers you a refreshing jasmine green tea at 30% sugar, could also offer you a Thai milk tea consisting of pearls and cream topping at 500+ calories. For that reason, if you’d like to have regular Sharetea drinks, understanding this range is valuable.
Unlike packaged foods, bubble tea seldom has calories posted. Most people order without understanding the real change in calories from 30% sugar to 100% sugar or from pearls to grass jelly. Although this might seem harmless, it can lead to a significant amount of extra calories consumed if you drink boba beverages often.
By breaking down Sharetea calories in plain terms, you’ll start to see patterns and decisions that can support your own goals — like cutting down calories, saving toppings for special occasions, or simply being more mindful about your overall intake.
The Four big Factors That Change Sharetea Calories
When you take away the branding and presentation, bubble tea calories come down to four main factors. If you understand these, you can create your order with any modifications needed.
Sugar percentage – Just like most chains, Sharetea allows you to choose percent of sugar: 0%, 30%, 50%, 70% or 100%. Sugar syrup is going to be one of the biggest influencers of calories in a drink, so just this one change can lead to a difference of 100+ calories a drink.
Choosing your type of milk or creamer – Each shop may have a default option for dairy, nondairy creamer, or oat milk. Each option ranges hugely in calories. Some nondairy creams are remarkably rich, while almond milk has less substance.
Toppings – Pearls, pudding, foam, jelly, aloe, taro paste, etc. – has an incredible infinite variety. Some options are dense with starch or cream, none of them are more than 20 calories. Picking one heavy topping may add 100 calories vs. two light toppings.
Size of drink and ice – A large cup with less ice will have more liquid and more spoon syrup. If you always get a large-size drink with light ice, you are selecting the most calorie-dense drink available.
Sugar percentage and calories
Sugar is the simplest calorie-reducing option at Sharetea. And, they put this into clear percentages – which are quite impactful.
0% sugar – This option relies entirely on the natural flavor of the tea base – it may reduce calories by 35 to 45% compared to full sugar.
30% sugar – Often the sweet spot for people who still want some flavor balance – it may reduce calories by appx 20 to 25%
50% sugar – A reasonable reduction – it usually comprises a reduction of about 10 to 15% of 100% sugar.
70% sugar – Although this is slightly lighter, it is still quite similar than the regular selection.
100% sugar – this is the default level at most shops, and it is the highest calorie option.
Lower sugar = fewer calories. Values shown as% of a 100% sugar baseline
If you are going to change just one item when ordering your drink, the best item to change would be sugar. Even if you love toppings, you can have toppings with only 30% sugar, rather than 100% sugar, so that the drink remains much lighter in calories.
Milk & Non-Dairy Bases
The second major item is the type of milk or cream that is in your drink at Sharetea. Not every Sharetea uses the same default, so this might be good to ask.
Regular dairy milk – moderate in calories, especially low-fat or whole milk options. Good flavor, and you can get it anywhere.
Barista oat milk – very creamy! But made with oils, so it might be heavy. It really could be heavier than regular dairy!
Almond milk – one of the lighter non-dairy options, but it is very thin. Good with the lighter teas!
Soy milk – variable, but in general soy milk is lighter than heavier creamers.
Non-dairy creamer – some shops have powdered or liquid creamers. Regardless of type, non-dairy creamers have calories and fat.
When in doubt, you will definitely get more for your calorie buck with almond milk or regular dairy than with any type of non-dairy cream or barista oat milk.
Toppings & Their Impact
Toppings make bubble tea delightful, but this is where the calories can be added. Here is a convenient breakdown of what are the common toppings at Sharetea.
Heavier Toppings (about 100-160 calories): black pearls, brown sugar pearls and cheese foam.
Medium Toppings (about 60-90 calories): pudding, aloe, taro paste.
Lighter Toppings (about 20-50 calories): grass jelly, herbal jelly, aiyu jelly, crystal boba, rainbow jelly.
As a simple rule of thumb, one heavy topping or two lighter toppings is a good choice, but don’t do one of each. If you want the best topped drink, grass jelly or crystal boba are the best bets for calories.
Putting It All Together – Best Order for a Low-Sugar Drink
Now that you know the factors, let’s turn them into actual drinks to order. These drinks and levels are flavorful without sacrificing all your calories.
Classic Oolong Milk Tea – 30% sugar, regular milk, no toppings. This drink has depth from the oolong tea, without the sugars and extras.
Jasmine Green Tea – 30% sugar, no milk, add grass jelly. Very light fresh and floral drink. The grass jelly adds texture, and only 20-40 calories.
Roasted Oolong Milk Tea – 30% sugar, almond milk, no toppings. The almond milk keeps this drink lighter than regular milk. The roasted tea base has body and allows lower sweetness levels.
Honey Black Tea – 30% sugar, no toppings. This tea has natural aromatic flavor, and is satisfying.
Mango Green Tea – 30% sugar, crystal boba. Bright fruity flavor with crystal boba that is only 40-60 calories!
Thai-style Milk Tea (light) – 30% sugar, regular milk, no cream. Skipping the creamers takes a calorie explosion to moderate calories.
If you need pearls, try half a scoop, if not skip one of the toppings, and skip foam.
Placing Orders for You to Use
When you’re at the counter, you might feel a bit strange explaining all the particulars. It’s good to plan ahead and have a script you can use. Here are examples to paste into a mobile order or say out loud:
How to Order (Copy & Go Scripts)
Use these verbatim at the counter or in the app.
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“May I have a Jasmine Green Tea, 30% sugar, regular ice, add grass jelly, no other toppings please?”
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“May I have an Oolong Milk Tea, 30% sugar, regular milk, no toppings please?”
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“May I have a Mango Green Tea, 30% sugar, crystal boba, regular ice please?”
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“May I have a Roasted Oolong Milk Tea, 30% sugar, almond milk, no toppings please?”
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“May I have a Thai-style Milk Tea, 30% sugar, regular milk, no creamer, no toppings please?”
Tip: If half-scoop pearls aren’t available, keep it to one topping max.
Scripts like these will save time, reduce uncertainty and ensure you will get what you want.
Prefer to tweak? Test combos in BobaCal first, then paste your favorite here.
Common Questions About Sharetea Calories
Is 0% sugar drinkable?
Yes, it depends on how robust the tea base is like jasmine or roasted oolong. If you think it is too plain try the 30% sugar to help.
Which non-dairy topping has the least calories?
Generally almond milk is the least calories.
What is the lightest topping?
Grass jelly or herbal jelly are usually lightest, about 20-40 calories.
Does the size matter?
Yes. A large with light ice holds considerably more syrup and liquid than a medium. If calories are a concern, medium is a safer default. Using BobaCal
If you’re curious about different drink combinations to experiment with before placing an order, a great tool is using the free calculator “BobaCal” – it allows you to compare any drink side by side, swapping in different sugar, milk, and toppings.
You can see in real-time how little changes change your calories. For example, just changing a milk tea from 100% sugar to 30% sugar can save you over 100 calories. Swapping pearls to grass jelly can save another 80! Little tweaks can really add up!
Putting Calories Into Perspective
Don’t forget calories are not the enemy, they are just energy! The important part is if you are aware of how much energy you are consuming relative to your body’s function/goal. Bubble tea can fit into a balanced life, but knowing what you are drinking is helpful!
For many individuals, the drink itself is not the issue, but for example having several larger, full sugar drinks several times a week. Lightening it up and knowing how to have a lighter version is a great way to continue to enjoy your Sharetea without negating your own needs.
Final Thoughts
When broken down into bite-size pieces, the calories in Sharetea are not confusing – they are based on 4 choices you can control: sugar %, milk, toppings, order size. The good news is that you can still enjoy your favorite drinks in a lighter format!
You don’t have to sacrifice flavour! Teas like jasmine or roasted oolong can still be wonderful at 30% sugar, and lighter toppings like grass jelly and crystal boba provide some texture and joy at fewer calories. Additionally, having tools like BobaCal at your disposal gives you ability to experiment until you find something you enjoy, balances, and meets your needs.
Next time you place an order at Sharetea, try one of the lighter, recommended lower sugar drinks or create your own using the same principles! Once you taste and enjoy a lower sugar cup, you may never order the full sugar again!
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