Boba tea is more commonly known as bubble tea. It's a popular, Asian-inspired beverage that's served cool or hot with soft, chewy tapioca pearls. Black milk tea and green tea are well-known varieties, but many other types are also available. Depending on the amount of pearls in the drink, its size and its specific ingredients, nutrition facts and calorie counts vary.
Nutrition Facts
According to the Tea Garden, the amount of tapioca pearls in a single serving of tea has no fat or protein and about 22 mg sodium, 21 g carbohydrates and 15 g sugar. Those amounts are not included in the facts for the company's tea lattes. For example, a 16 oz. coconut tea latte has about 11-1/2 g fat, 102 mg sodium, 63 g carbohydrates, 17 g sugar and 2 g protein. In contrast, a glacé chai tea from Boba Tea Direct has 1 g fat, 80 mg sodium, 14 g carbohydrates, 1 g fiber, no protein and 11 g sugar.
Calories
Tapioca pearls can add up to almost 100 calories to a drink that's already calorie-rich. The Tea Garden's coconut latte has 350 calories, and a serving of tapioca pearls adds about 90 calories. The glacé chai from Boba Tea Direct has 65 calories without the addition of pearls. Other factors can also influence calorie count, such as serving size of the beverage and the type of milk or cream used in the drink.
Ingredients
The primary ingredient of tapioca pearls is tapioca flour, a starchy powder made from the carbohydrate-rich cassava root. According to BubbleTeaSupply.com, white or translucent tapioca pearls may contain caramel or chamomile extract, and dark pearls get their color from brown sugar or sweet potato. Tea ingredients vary. The glacé chai from Boba Tea Direct has sugar, non-dairy creamer, skim milk, black tea, honey and salt, although higher-calorie drinks such as the coconut latte may contain calorie-rich cream and refined sugar.
Alternatives
Because the calories, carbs and fat grams in bubble tea can quickly add up, it's worthwhile from a health and nutritional standpoint to explore alternatives to the drink. One possibility is to order boba tea without the pearls to save some calories and carbs. Another choice is to keep serving sizes small. To cut calories but keep the texture of the drink, order pearls in a plainer beverage, such as hot green tea.
Considerations
The refined, processed flour used to make tapioca pearls and the heavy cream and sugar in many bubble tea drinks mean that the beverages don't ideally fit into any of the five major food groups: whole grains, fruits, vegetables, lean proteins or nonfat dairy. For optimal health, drink boba tea only occasionally as a treat and form the foundation of your diet from whole, natural foods that offer better nutritional value.
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