Healthiest bubble tea options you can actually enjoy
Bubble tea is delicious—but is it healthy? The truth is, most boba drinks are high in sugar, calories, and carbs. But that doesn’t mean you have to give it up. With a few smart choices, you can enjoy bubble tea without going overboard.
In this guide, we’ll break down the healthiest ways to order bubble tea, from the base to the toppings, and highlight options that taste good while being better for you.
What makes bubble tea unhealthy?
A typical 16–24 oz cup of bubble tea can have 300–500+ calories, largely due to:
- Sweetened tea bases
- Creamers or whole milk
- Large amounts of sugar
- Tapioca pearls (lots of starch and sugar)
But by adjusting a few ingredients, you can bring that number way down.
Healthier bubble tea combinations
Here are some go-to combinations that are lighter but still tasty:
| Base | Milk/substitute | Sweetness | Toppings |
|---|---|---|---|
| Green tea | Oat milk | 25% or none | Aloe vera or chia |
| Jasmine tea | Almond milk | 0–50% | No toppings or herbal jelly |
| Black tea | Light soy milk | 30% | White pearls (smaller portion) |
| Fruit tea | Coconut water | 0% (natural fruit) | No toppings |
| Matcha | Low-fat dairy milk | 25% | Grass jelly |
Pro tip: Skip the toppings if you’re cutting calories, or go for chia seeds, aloe, or herbal jelly, which tend to be lower in sugar and starch.
Tips for a lighter boba order
- Choose tea over milk tea: Regular brewed teas have fewer calories.
- Request less or no sugar: Most shops let you pick 0%, 25%, 50%, 75%, or 100%.
- Swap the milk: Use almond, oat, or coconut milk instead of creamer or whole milk.
- Pick lighter toppings: Tapioca pearls can add 100–200 calories alone.
- Get a smaller size: Many shops offer 12oz or "kid" sizes now.
Best boba drinks under 200 calories
Some examples you can ask for or make at home:
- Jasmine green tea with aloe and 0% sugar
- Mango fruit tea (no milk, no topping)
- Matcha tea with almond milk, no topping
- Classic black tea with soy milk, 25% sugar
- Coconut water with lychee jelly
Where to find lighter bubble tea near you
Some boba shops specialize in health-conscious options, offering low-sugar or plant-based menus. If you're in:
Check out our listings to find great spots that offer customization and better-for-you ingredients.
Want more tips on customizing your order or making your own bubble tea at home? Head over to TotalBoba.com for guides, recipes, and shop reviews.