Is Boba Healthy? (With Nutrition Facts)

Boba is a beverage that originated from Taipei, Taiwan during the 1980’s. Its unique name comes from a slang that was used to refer to women with big breasts.

Yes, it is quite lewd but the slang has dissolved over time as “boba” became a widely accepted name for the sweet tea drinks that we adore today. 

Although Boba is one of the most delicious Taiwanese drinks you can find out there, the question stands, is boba healthy?

Boba drinks are usually made with 3 or 4 ounces of flavored syrup which will add lots of calories coming from sugars. Also, Boba pearls are high in sugar and carbs as well so you can expect a lot of excess calories when consuming a typical drink. It is very difficult to fit boba into a healthy diet as there is no balance of macronutrients.

If you want to be healthy and stay on your fitness goals while drinking boba, then you should be aware of these facts and stick to these 6 tips that we’ve conjured up.

Here are the 6 Facts & Tips you should know that will help you stay fit while drinking boba. 

1. What Is Boba Tea? 

2. What Are The Calories For The 5 Most Popular Drinks? 

3. Reduce The Sugar In Your Drinks 

4. Best Toppings For Weight Loss

5. Toppings To Avoid 

6. What Drinks To Avoid 

Let’s get into these facts and tips and see how you can drink boba and stay healthy.

What Is Boba Tea?

Boba teas are made out of an array of teas such as the classic black and green tea and to more sophisticated teas such as chrysanthemums and oolong.

If you haven’t noticed, boba tea has become quite the phenomenon here in the states and a staple identity for young Asian Americans. 

More and more boba shops are opening all around the country, especially around college campuses.

I had such a great love for boba tea, I worked as a barista for a majority of my college career and let me tell you people cannot get enough of it. Boba is addictive and very delicious; however, it isn’t really the best when it comes to dieting.

I know, this fact is something not a lot of people like to hear but, it is what it is.

Having the access to drink as many drinks as I liked on shift did not help my waistline at all, but throughout the years and as I got more serious about fitness and nutrition, I developed ways to make boba drinks healthier and less caloric while at the same time satisfying my cravings. 

As a barista for over four years, I have learned a lot of what to do and what not to do when it comes to ordering boba when trying to be healthier.

I am here to give you these tips and tricks that I have picked up throughout the years while working as a barista. 

What Are The Calories For 5 Most Popular Drinks? 

1. Boba milk tea 

Boba milk tea is the classic favorite. Simple and delicious, boba milk tea is made out of black tea, sugar, and creamer.

Boba is a must-have pairing with milk tea. 

2. Thai Milk tea 

Thai milk tea is brewed from black tea mixed with various spices and is traditionally sweetened with condensed milk.

Thai milk tea achieved its signature orange color through the spices and in certain cases, orange food coloring.

Thai milk tea most commonly will be made out of powder but certain tea shops brew their own Thai tea. 

3. Matcha milk tea 

Matcha milk tea is made out of matcha powder, sugar, and creamer.

Known for its distinctive green color, matcha milk tea is made out of matcha powder which is finely grounded powder of green tea leaves, giving this milk tea a much more distinctive and milky green tea taste when compared to brewed green tea.

Matcha milk tea’s flavor is often compared to the flavor of green tea ice cream. 

4. Taro milk tea 

Taro milk tea signature is its distinctive light purple color.

Taro is made from taro root which naturally has a hearty and slightly sweet taste to it.

In most cases, taro milk tea is made out of taro powder which is much more artificial compared to real taro, but some shops may offer taro milk teas made out of real taro which would offer health benefits from its fiber and antioxidant content. 

5. Black sugar milk tea 

Black sugar milk tea is on the rise right now in popularity.

Black sugar milk tea is exactly what it sounds like, milk tea sweetened with black sugar.

Black sugar is a popular sugar used in Japan and Taiwan due to its nutritional value compared to the usual white and brown sugar.

Not only does it contain molasses, it also has potassium, iron, calcium, and other minerals. Rich in minerals, it is also delicious, adding a deep caramelized taste to milk teas. 

Reduce The Sugar 

The biggest contributor in calories for boba tea is the sugar.

In a typical boba tea, there will always be a base flavored syrup and added sugar syrup to really bring out the flavor of the beverage. 

Not only that but the toppings you add on also dictates how much more added sugar is in the drink.

Therefore, in usual circumstances, a regular full sugar boba drink is something you would not want to order if you are trying to stay on a healthy path.

But, you do not have to completely eliminate boba tea out of your diet because you can make boba healthier by making these adjustments and sticking to these tips: 

1. The Simpler, The Better 

The healthiest boba drinks are always the most basic ones but that’s just how the cookie crumbles.

The base tier will always be just the original tea itself i.e. jasmine green tea, oolong tea, black tea, etc. Milk teas are also an option too.

It is going to be slightly more calorific due to the creamer but in terms of sugar, tea or milk teas are the same.

But, make sure when ordering you ask for either ½ sugar or ¼ sugar to really lower the sugar content while at the same time satisfying your craving for boba tea. 

Or if you want to really have the least amount of sugar, you can ask for a base tea or milk tea with no sugar, add a topping of honey boba and just mix the honey boba in your drink.

Boba shop bobas are usually sweetened by soaking in sugar water so the boba will add a hint of sweetness to your drink that would make it even less sugar than the ¼ option. 

This is the only time I recommend you to get sweetened boba as a topping which is when your tea has absolutely no sugar in it. 

But, if you crave more flavor, you can opt for the fruit flavored teas but my suggestion is to stick to single flavored teas such as passion fruit tea or peach tea.

The more complicated the name, the more sugar and syrup there is going to be. 

When it comes to flavored teas, I recommended asking for no sugar.

Why no sugar?

Because the syrups that are used to make flavored teas are already sweetened, so even if you ask for no sugar, your drink will still be slightly sweetened by your choice of flavor. 

This is the absolute best option for making your boba tea as healthy as possible if you are really craving more than just a basic tea.

So, the main idea of this tip is to keep in mind the idea that the more simple the drink sounds, the better.

Green tea, oolong milk tea, mango black tea, etc. are a YES. Tiger milk tea, tropical tea, passion fruit mango tea, love potion, etc. are a NO.

2. If you want sugar, substitute it with honey 

Now, if you are someone who has more of a sweet tooth and is not a fan of low sugar options but still wants to watch your calories, ask your barista to substitute honey for the sugar syrup that is usually used.

Most places should be pretty flexible and be able to accommodate your request.

Why honey? Because the honey that boba places usually use are much less dense in calories compared to the sugar syrup.

In my case, where I worked, high fructose corn syrup was our default sugar and I have learned to opt out on the high fructose and just add honey into a base tea for only around 15 calories as opposed to 100 calories.

But remember to keep in mind that honey does not mesh well with every drink such as fruit teas.

Drinks I would recommend subbing sugar with honey would be milk teas and base teas with no other added syrup flavors. Choose your drinks wisely! 

3. Ask Which Base Teas Are Pre-Sweetened 

Boba shops usually have a couple of base teas that are pre-sweetened to give them their base flavors.

Another great way of reducing sugar is ordering a pre-sweetened base tea and asking for no extra sugar. 

While these teas are pre-sweetened, the sugar levels are next to nothing compared to adding sugar by order.

These pre-sweetened teas are only sweetened to give them their signature flavor.

For example, osmanthus oolong and chrysanthemums at Ten Ren’s are pre-made to be slightly sweetened. 

My co-workers often opted for these pre-sweetened teas with no extra added sugar in order to limit their sugar intake.

But, one pre-sweetened tea to look out for is Thai Tea. This is the one tea you definitely should not order if you are looking to reduce sugar. 

4. No toppings 

I know, this one is a tough one especially if you are used to having a topping in your boba.

But every topping is just more added sugar.

Granted, there are some that have less sugar than others but for the objective of reducing sugar, try to not add any toppings and just opt for only tea if possible. 

5. Try Not To Ask For Less Ice Or No Ice

A controversial tip, but hear me out. Most boba places, when you ask for less ice or no ice, will fill your drink to the top.

To be able to do this while making sure the drink still tastes the same as it would with ice, the formula for the drink will usually be doubled to make up for the extra tea that is being used.

This means double the sugar for the same drink. So for the goal of trying to reduce as much sugar as possible, avoid asking for less ice or no ice. 

6. Substitute Creamer If Full Fat Milk Or Cream Is Being Used 

Sometimes it is hard to tell what type of creamer is being used for milk teas so be sure to inquire with the barista about what type of creamer is being used.

Some boba shops use a non-dairy creamer which is actually an ok option.

But if they use full fat milk or creamer, ask if you can substitute for low fat or a substitute milk such as soy milk or almond milk.

Full fat milk and creamer is generally not good for you and it does add to the sugar content of the drink.

So if you really want a milk tea, be sure to ask your barista what type of creamer is being used and ask for a substitute if possible. 

Best Toppings For Weight Loss 

Now coming off from point number 4 in the last section, let’s talk about toppings that would be the best for weight loss if you do still have a craving to have a topping in your beverage. 

1. Grass/ Herbal Jelly 

This is one of the best toppings to get if you are looking for something healthy, low in sugar, and has a gelatinous texture.

Not only is it low in sugar, herbal jelly has been cited to have antioxidants while also being low in calories at around 8 calories per tablespoon.

This is a huge difference when compared to regular boba which clocks in at around 200 calories per serving. 

2. Aiyu jelly or crystal jelly 

Aiyu jelly is made out of a plant seed that is exclusively grown in Taiwan.

These seeds contain the gel that makes up aiyu jelly.

These jellies contain fiber, antioxidants, and vitamins that prevent cellular breakdown and improve skin conditions.

Aiyu is great as a topping for weight loss because the jelly is low in calories and sugar but still gives the satisfaction of a chewable substance.

A serving of aiyu jelly would only be around 30 calories, making it an ideal topping for weight loss. 

3. Aloe Vera

Aloe Vera is the next best topping to get if you want a topping that is closest to resembling boba.

As a topping, aloe vera is usually cut into little pieces and it gives more of a bite like boba when compared to other toppings.

Not only that, it is nutritious too, containing vitamins: A, C, E, B1, B2, B3, B6, and B12.

It is great for helping with digestion and lowering cholesterol. Also it is very low in calories, clocking in at only around 6 calories per tablespoon. 

4. Fruit konjac jelly 

Konjac refers to the plant that is used to manufacture high fiber dietary supplements, jellies, and flour.

It is a very popular ingredient in Japanese and Chinese culture. In jellies, konjac serves as an alternative to gelatin.

Konjac also offers health benefits such as promoting skin health and improving digestion from its Glucomannan content, which is a soluble dietary fiber.

By itself, konjac contains zero calories, sugar, fat, protein, gluten, or carbohydrates.

To make konjac a topping for boba teas, fruit flavor is added.

But even with the added fruit flavor, it is still a great topping for weight loss because fruit konjac jellies are only around 25 calories per serving with only a trace amount or sugar.

Their chewy texture is also very satisfying if you are someone who enjoys having something chewy in your boba tea. 

5. Popping boba 

If you never had popping boba before, do not expect it to be the same as regular boba.

Popping boba does not have the same chewy, “QQ” texture and give that regular boba has because it is not made out of tapioca flour, or any type of flour.

Popping boba are small sacs of fruit juice that are made to resemble the traditional boba but instead of chew, you get a snap and burst of flavor. While the fruit juice does add to the sugar content of your drink, it is a much better option compared to traditional boba because it only clocks in around 35 calories per serving.

Also depending on the brand of popping boba, the fruit juice could be real fruit juice which gives it a better nutritional value than traditional boba. 

Toppings To Avoid: 

1. Honey Boba 

Boba, also known as tapioca balls, are made out of tapioca flour which is the refined starch of the cassava plant. Due to its ingredients, boba contains mostly carbohydrates and has little nutritional value.

Usually a serving of boba as a topping is around ¼ of a cup and with this one serving you are looking to add an additional 135 calories.

The calories might be even higher depending on how and if the boba shop sweetened their boba, hence the name “honey boba.” Some shops will actually soak it in honey while others could be soaking it in thick sugar syrup or water that is loaded with black, brown, or white sugar to give it its signature taste.

Therefore, if you are looking to lose weight or simply trying to make healthier choices, stay away from honey boba. It is empty calories and it is a lot of it. 

2. Egg pudding 

Ah, egg pudding. A Taiwanese treat that is adored and brings back nostalgic childhood memories.

Egg pudding originated from Taiwan as a little pudding cup snack and it has now become a widely popular topping for boba tea drinks.

Its signature appearance is a creamy yellow pudding with a layer of black sugar on the bottom.

While creamy and very delicious, this topping needs to be avoided if you are trying to watch calories and lose weight.

Egg pudding powder is commonly used by boba shops to make the pudding in bulk and these powders are loaded with sugar and fat.

At 100g of powder, it will be a heaping 410 calories and this is just the powder itself.

To make egg pudding additional sugar and creamer are used and do not forget about the extra sugar from the layer of black sugar that is at the bottom.

Avoid at all costs when looking to consume less calories and sugar.

3. Cheese tops 

Creamy and slightly salty, who doesn't love a combo of sweet and salty?

Your weight loss goal that’s who.

Cheese top is a great topping to add on if you are trying to add a little more pop and creaminess to your drink but for your health, it is an absolutely big no-no.

Cheese tops are made out of a ton of cream cheese and full fat creamer or milk.

There is nothing nutritional when it comes to cheese tops and it adds nothing but a significant amount of fat to your drink.

Not only that, dairy naturally also contains sugar and cheese tops are nothing but dairy.

Full fat dairy. A definite need to avoid if weight loss is your goal. These are calorie bombs. 

What Drinks Should I Avoid? 

Now when it comes to boba, you should definitely avoid all of the regular drinks that contains full sugar, but here are a couple ones that you definitely need to avoid if you are trying to stay on a healthy path: 

5. Slushy Drinks 

Slushy drinks, although very refreshing and delicious, are the absolute worst when it comes to sugar and caloric content.

To make slushy drinks, the formulas for the drinks are usually doubled or even tripled compared to teas and milk teas, so that means compared to a mango green tea, a mango slush drink would have double or even triple the amount of sugar.

Not only that, if a slushy drink is milk based, such as a black sesame slush or taro slush, a significant amount of flavored powder is used along with extra sugar.

These powders are high in fat and sugar, so your best bet is to avoid slush drinks.

Save these drinks for treat days and treat it more as a dessert rather than a drink. 

4. Black Sugar Drinks

Yes, I said it, avoid black sugar drinks. I know this one is a tough one because black sugar is extremely popular right now and it is very delicious but when it comes to it’s sugar content, it is not very pretty.

If you are looking for healthy boba, you have to avoid adding extra sugar as much as possible even though black sugar is considered “healthier” than processed sugar, it is still sugar.

3. Thai Tea 

Avoid Thai Tea at all costs! Thai tea is delicious but it is only delicious because of all the sugar that is used to make it. Even if you ask for less sugar it is just not the same.

There is a good chance the Thai tea you order is made out of powder which is loaded with sugar, creamer, and artificial coloring.

Even if the boba shop does brew the tea fresh, a load of sugar is added to it to give it its signature Thai tea sweetness. 

2. Powder Based Drinks (Taro/matcha/honeydew/black sesame)

Drinks that are powder based have a much higher sugar content compared to simpler drinks such as oolong milk tea and green milk tea.

The powders that are used are very processed, high in sugar, and highly artificial. Along with the powder, even more sugar and creamer is added, therefore making powder based drinks one of the unhealthiest drinks you can order.

Also look out for what kind of boba shop you are going to.

Big chain boba shops usually brew all their teas fresh but there are some out there who take the shortcut and will use powder for their regular milk teas too.

Be sure to look out for those and if you have any doubts, ask the shop if their milk teas are fresh or powder. Powdered milk teas are never good news for your body.

Take these drinks off the radar when watching out for your health. 

1. Full Fat Milk Drinks 

I have seen these milk based boba drinks on the rise lately and let me tell you they are not good for you at all. Compared to milk teas where there are only a couple splashes of milk, this drink is ALL milk and what makes it even worse for you is the added syrup which is usually a syrup such as black sugar.

This is a super calorific combo as it is all fat and sugar. Stick to tea based boba drinks to save calories! 

There It Is!

These are the tips and tricks that I have gathered throughout my years of working as a boba barista.

The main tip that you should take out of this is the tip of trying to reduce the sugar content as much as possible because the majority of calories in boba teas comes from sugar. 

At the end of the day, boba tea is still not recommended if you are trying to live a healthier lifestyle or you are on a path for weight loss.

But I understand the struggle of having that constant craving for boba because it is just so gosh darn delicious!

So I hope these tips can make your boba trips a little less guilty and makes your weight loss journey more enjoyable because you do not have to completely eliminate boba tea out of your diet in order to lose weight. 

What we are all about is still being able to enjoy the simple pleasures of life by making better choices and being more aware of what we put into our bodies.

Now go out there and enjoy that weight loss friendly boba!

You don’t have to miss out or life just because you are trying to lose weight. Moderation and consistency in what foods you choose is key.

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