Bubble tea, also known as boba tea, has become an extremely popular drink in recent years. However, with its tapioca pearls, milk teas, and sugary syrup flavors, bubble tea can pack quite a caloric punch. For bubble tea lovers watching their waistlines, finding options on the lower end of the calorie spectrum is important. This article will explore what the lowest calorie bubble tea options are, looking at different components and customization choices that allow you to keep the calories down in this delicious drink.
What Makes Bubble Tea High in Calories?
Several elements of bubble tea contribute to its high calorie counts. First, the tapioca pearls, also known as bubbles or boba, are made from tapioca starch which is extracted from the cassava root. These starchy pearls are cooked until they form soft, chewy spheres that soak up the flavors of the tea or milk they are served in. Half a cup of dry boba pearls contains about 150 calories before even being soaked in the tea. When soaked in sweetened tea or milk, the calorie count goes up.
Secondly, bubble tea is often made with a milk base including options like whole milk, 2%, or non-dairy milks like almond or coconut milk. The addition of these richer milk options increases the fat and calorie content. Whole milk contains nearly 150 calories per 8 ounce cup, while 2% milk has over 100 calories.
Third, sweetened flavors are an integral component of bubble tea. Everything from fruity flavors like mango and passionfruit to vanilla and chocolate syrups and powders can be added to customize your tea. Sugary flavors range from 80-150 calories per tablespoon. As you opt for more flavors, the calories stack up.
Finally, toppings like pudding or foam boost the calories in bubble tea. Mix-ins including coconut jelly, grass jelly, red beans, and aloe vera also pile on the calories
So in looking for lower calorie options, choosing the right tea base, minimizing toppings, and avoiding sugary syrups is key.
Best Low Calorie Bubble Tea Options
When trying to cut calories in your bubble tea, opting for teas rather than milks as your base is the first step. Plain green, black, jasmine, or oolong tea contains no calories on its own. Choose an unsweetened tea base and add no more than 50 percent sugar when selecting flavors to keep your calorie count reasonable. Here are some of the best low calorie bubble tea orders:
Green tea:
Plain green tea is an excellent low calorie option. For an 8 ounce cup, you will get:
– 0 calories for unsweetened green tea
– 50 calories if sweetened with 25 percent sugar
This remains low calorie even if you add a splash of 2% milk. Avoid heavy creamers like whole milk or half and half that can add over 150 calories to your drink.
Black tea:
Like green tea, plain black tea is calorie-free on its own. Sweeten minimally or use non-caloric sweeteners. Black tea has approximately:
– 0 calories unsweetened
– 50 calories with 25 percent sugar for 8 ounces
You can also add a splash of 2% milk to black tea while keeping it low calorie.
Jasmine green tea:
Jasmine tea is green tea scented with jasmine flowers during processing. It has a light, floral aroma. Again, enjoy this tea plain or lightly sweetened. An 8 ounce cup contains:
– 0 calories unsweetened
– 50 calories with light sugar
Oolong tea:
Oolong, a traditional Chinese tea, provides a rich flavor without the added calories. Have it hot or iced. Keep calories down by avoiding milk and limiting added sugar. An 8 ounce serving has:
– 0 calories, unsweetened
– Under 60 calories with 25 percent sugar
Matcha green tea:
Matcha is a green tea in powdered form whisked into water. It provides a boost of antioxidants. Select an unsweetened matcha powder and mix with hot water or milk of your choice. An 8 ounce serving contains:
– 25 calories, mixed with water
– 70-150 calories, with 2% or whole milk
To keep calories low, use water or a milk alternative like unsweetened almond milk.
Fruity tea:
Fruit-infused teas like peach, mango, passionfruit, or raspberry are delicious low calorie options. Avoid added sugars and syrups. An 8 ounce fruit tea has:
– 0 calories unsweetened
– About 60 calories with Teaspoon of Simple Syrup
Try making fruit tea at home by steeping fruity herbal teas, fresh fruit, or completely unsweetened fruit tea bags.
Thai tea:
This creamy bubble tea option combines strong black tea with spices and sweetened condensed milk. To lower calories, ask for it with 2% milk or opt for low-fat or nondairy condensed milk. An 8 ounce Thai tea has:
– 250-350 calories made with whole milk
– 150-200 calories made with 2% milk
Adding tapioca pearls increases calories by 100-150.
Bubble tea with lychee jelly:
Lychee flavored bubble tea with lychee jelly bits can be a lower calorie option without tapioca pearls. Ask for an unsweetened base like green or black tea. An 8 ounce serving contains:
– 100 calories or less without sugar
– 150 calories or less with 25% sugar
Avoid adding tapioca bubbles to keep it low calorie.
| Bubble Tea Type | Calories (8 oz) |
|---|---|
| Green Tea, unsweetened | 0 |
| Green Tea, 25% sugar | 50 |
| Black Tea, unsweetened | 0 |
| Black Tea, 25% sugar | 50 |
| Jasmine Green Tea, unsweetened | 0 |
| Jasmine Green Tea, light sugar | 50 |
| Oolong Tea, unsweetened | 0 |
| Oolong Tea, 25% sugar | 60 |
| Matcha Green Tea, water | 25 |
| Fruity Tea, unsweetened | 0 |
| Fruity Tea, 1 tsp simple syrup | 60 |
| Thai Tea, whole milk | 250-350 |
| Thai Tea, 2% milk | 150-200 |
| Lychee Tea, unsweetened | 100 or less |
| Lychee Tea, 25% sugar | 150 or less |
How to Order Low Calorie Bubble Tea
Use the following tips to customize your bubble tea order for lower calories:
Choose tea over milk:
Opt for an unsweetened tea base like green, black, jasmine, or oolong tea. Avoid milk teas made with whole milk or cream.
Easy on the sugar:
Sweeten lightly with 25% sugar or skip it entirely. Avoid sugary syrups and toppings.
Minimize bubbles:
Tapioca pearls, while delicious, can add 150 or more calories. Opt for fruit jellies instead. Or get bubbles on the side in a small portion.
Hold the cream:
Skip heavy cream toppings and oils that boost fat and calories.
Select fresh fruit:
Fruit teas and natural fruit purees add flavor without calories.
Non-dairy milk:
Opt for unsweetened almond, coconut or oat milk over whole dairy milk.
Easy on mix-ins:
Puddings, jellies, aloe pieces quickly drive up calories. Keep them minimal.
Make it at home:
DIY bubble tea with tea bags, fruit, milk alternatives, and homemade boba. Control calories.
Following these guidelines when ordering can help you enjoy the textures and flavors of bubble tea while keeping your calorie count in check!
Lowest Calorie Bubble Tea Recipes
You can also make low calorie bubble tea at home. Here are some tasty recipes to try:
Mango Green Tea Bubble Tea
Ingredients:
– 3 green tea bags or 2 Tbsp loose leaf green tea
– 2 cups hot water
– 1 cup ice
– 1 cup unsweetened almond milk
– 1/2 cup diced mango
– 1-2 Tbsp mango flavored boba, uncooked
Instructions:
1. Steep green tea bags in 2 cups hot water for 5 minutes. Remove tea bags or strain out loose tea.
2. In a blender, combine brewed green tea and 1 cup ice. Blend until frothy.
3. Add 1 cup unsweetened almond milk and 1/2 cup diced mango. Blend again until smooth.
4. Cook boba pearls per package instructions. Rinse with cold water.
5. Add boba pearls to finished tea. Enjoy!
Nutrition Info (16 oz): 150 calories
Low Sugar Thai Tea Bubble Tea
Ingredients:
– 3 black tea bags or 2 Tbsp loose leaf black tea
– 2 cups hot water
– 1 cup 2% milk
– 1 Tbsp condensed milk
– 1/2 cup boba pearls, cooked
– Ice cubes
Instructions:
1. Steep black tea in 2 cups hot water for 5 minutes. Remove tea bags or strain tea.
2. Mix in 1 cup 2% milk, 1 Tbsp condensed milk, and a few ice cubes. Stir until combined.
3. Add boba pearls. Adjust sweetness if needed. Serve over ice.
Nutrition Info (16 oz): 250 calories
Passionfruit Popping Boba Tea
Ingredients:
– 3 passionfruit black tea bags or 2 Tbsp loose leaf black tea
– 2 cups hot water
– Juice of 1 lime
– 1 Tbsp honey
– 1/2 cup popping boba, uncooked
– Ice cubes
Instructions:
1. Steep black tea and lime juice in 2 cups hot water for 5 minutes. Strain into pitcher if needed.
2. Stir in honey. Allow to cool.
3. Cook popping boba per package instructions. Rinse with cold water.
4. Fill glass with ice cubes. Add boba and fresh brewed tea.
Nutrition Info (16 oz): 150 calories
Conclusion
Bubble tea can certainly be a high calorie indulgence with its tapioca pearls and creamy flavors. However, by choosing low calorie options including unsweetened tea bases, minimizing add-ons, and skipping the bubbles, you can enjoy this fun drink while maintaining a balanced diet. Opt for fruit-infused teas, Thai tea made with 2% milk, and other light preparations. Brew flavorful low sugar bubble tea at home. With the right combinations and customizations, you can enjoy this tasty trend while keeping calories under control.
