Boba—also known as bubble tea or pearl milk tea—is a drink made from tea, milk, sweeteners, and tapioca pearls. While it’s perfectly okay to enjoy boba in moderation, this tea is often packed with sugar, calories, and additives that could raise health concerns if you drink too much.
Boba usually includes:
- Brewed tea—such as black, jasmine, and green tea—or tea concentrate
- Milk
- Sweetener
- Tapioca pearls
Certain teas, such as black tea, contain caffeine. Caffeine can improve alertness and help you think clearly.
Various types of tea also contain polyphenols. These plant compounds act as antioxidants that protect your cells against damage. Research has shown that polyphenols might lower the risk of cancer, diabetes, and heart disease.
The nutrition of your boba will vary depending on its ingredients, including the type of milk and sweetener you add.
For example, one 490-milliliter serving of bubble tea made with brown sugar and tapioca pearls contains:
- Calories: 270
- Fat: 7.01 grams (g)
- Sodium: 211 milligrams (mg)
- Carbohydrates: 45 g
- Fiber: 0 g
- Added sugars: 35.8 g
- Protein: 5.98 g
Bubble tea is generally safe to consume, though it’s best to do so in moderation. Drinking too much may lead to certain complications, such as:
- Diabetes and obesity: Just one 16-ounce boba has more added sugar than the recommended daily allowance. Too much added sugar can increase your risk of diabetes and obesity.
- Constipation: Tapioca pearls often contain a fiber called guar gum. This additive helps hold the pearls together. Guar gum expands when it comes into contact with water. Consuming too much of it can lead to constipation.
You can still reap the benefits of tea without consuming too much added sugar.
Try enjoying your favorite tea variety—such as black, jasmine, or green tea—with a few drops of honey for a bit of sweetness.
Matcha is a powdered green tea that is a source of antioxidants and caffeine. You can add milk to matcha for a similar creamy texture to boba.
It’s perfectly okay to enjoy boba now and then. Here are a few ways to make healthier choices when ordering it:
- Add fewer toppings: Tapioca pearls add sugar to your drink, so ask for fewer of these bubbles. Some boba tea shops give you the option to add jellies and specialty tapioca pearls. Avoid or limit these options to reduce your sugar intake.
- Ask for a low-sugar alternative: Boba often uses sweeteners to add flavor. Opt for natural sweeteners, such as monk fruit, stevia, or yacon syrup.
- Choose non-dairy milk: Soy, almond, and oat milk typically have fewer calories than whole milk.
Boba is generally safe to drink, but it’s best to enjoy it in moderation. This beverage is typically high in sugar and calories and contains guar gum, which may lead to constipation. Drinking too much bubble tea may increase your risk of diabetes and obesity. You might reduce your risk of constipation by drinking plenty of water.
