How healthy is bubble tea?
Is bubble tea healthy? Best kept occasional. Bubble tea scores 7/100 on the HowHealthyIs Score: 100 g provides 55 kcal. Bubble tea is sweet milk tea with chewy tapioca pearls. The pearls are almost pure starch and the syrup is added sugar, so most of its calories come from carbohydrate rather than the tea or milk. Source: standard recipe, USDA FoodData Central ingredients.
Score explained
The score compares nutrient density per 100 kcal across every food we cover (NRF9.3 method). Bubble tea ranks higher than 7% of them.
Counts in favor (% daily value per 100 kcal)
- Calcium3%
- Protein2%
- Potassium1%
- Magnesium1%
- Vitamin A1%
- Iron1%
- Fiber0%
- Vitamin E0%
- Vitamin C0%
Counts against
- Saturated fat2%
- Added sugars19%
- Sodium1%
Raw NRF9.3: 10 minus 23 = -12. The score is not a verdict on whether to eat a food; portion, the whole meal and your own health matter more. Full methodology
How many calories are in bubble tea?
| Nutrient | Per 100 g | Per portion | %DV |
|---|---|---|---|
| Energy and macronutrients | |||
| Calories | 55 kcal | 308 kcal | |
| Protein | 0.5 g | 2.6 g | 5% |
| Carbohydrates | 13 g | 70 g | 25% |
| Fiber | <0.1 g | 0.3 g | 1% |
| Sugars | 6.3 g | 35 g | |
| Added sugars | 5.3 g | 30 g | 60% |
| Fat | 0.5 g | 2.6 g | 3% |
| Saturated fat | 0.3 g | 1.5 g | 8% |
| Omega-3 fats | <0.1 g | <0.1 g | |
| Vitamins | |||
| Vitamin A | 6.6 µg | 37 µg | 4% |
| Vitamin C | 0 mg | 0 mg | 0% |
| Vitamin D | 0.2 µg | 1.1 µg | 5% |
| Vitamin E | <0.1 mg | <0.1 mg | 0% |
| Vitamin K | <0.1 µg | 0.2 µg | 0% |
| Vitamin B12 | <0.1 µg | 0.3 µg | 14% |
| Folate | 3.2 µg | 18 µg | 5% |
| Minerals | |||
| Calcium | 18 mg | 103 mg | 8% |
| Iron | 0.1 mg | 0.7 mg | 4% |
| Potassium | 36 mg | 203 mg | 4% |
| Magnesium | 3.1 mg | 18 mg | 4% |
| Zinc | <0.1 mg | 0.4 mg | 4% |
| Sodium | 8.8 mg | 49 mg | 2% |
Estimated from the standard recipe below, using USDA FoodData Central values for each ingredient. Values rounded.
What is in a standard bubble tea?
We estimate bubble tea from this standard recipe (one serving, about 560 g cooked), using USDA values for each ingredient. Home and restaurant versions vary. Modeled as classic milk tea with whole milk; many shops use non-dairy creamer and different sugar levels.
| Ingredient | Amount |
|---|---|
| Strong black tea, chilled | 250 g |
| Whole milk | 80 g |
| Tapioca pearls, dry | 40 g |
| Water absorbed by the pearls | 60 g |
| Sugar syrup | 30 g |
| Ice | 100 g |
Why is bubble tea good for you?
- 0.3 µg vitamin B12 in 1 cup (16 oz), 14% of the daily value. Vitamin B12 contributes to the normal formation of red blood cells.
Good ways to use it
- An occasional treat
- Choosing less sugar and fewer pearls
What should you watch out for?
- A regular cup holds a lot of added sugar; ordering 30% or 50% sweetness helps.
- Tapioca pearls are a choking hazard for young children.
What can you eat instead of bubble tea?
Foods you can use the same way with a higher HowHealthyIs Score.