What a Dietitian Would Order at a Boba Shop

[ad_1] <img width="800" height="534" src="https://blog.myfitnesspal.com/wp-content/uploads/2025/09/what-a-dietitian-would-order-at-a-boba-tea-shop-1024x683.jpg" class="attachment-large size-large wp-post-image" alt="What a Dietitian Would Order at a Boba Shop | MyFitnessPal" srcset="https://blog.myfitnesspal.com/wp-content/uploads/2025/09/what-a-dietitian-would-order-at-a-boba-tea-shop-1024x683.jpg 1024w, https://blog.myfitnesspal.com/wp-content/uploads/2025/09/what-a-dietitian-would-order-at-a-boba-tea-shop-300x200.jpg 300w, https://blog.myfitnesspal.com/wp-content/uploads/2025/09/what-a-dietitian-would-order-at-a-boba-tea-shop-768x512.jpg 768w, https://blog.myfitnesspal.com/wp-content/uploads/2025/09/what-a-dietitian-would-order-at-a-boba-tea-shop.jpg 1350w" /> While you consider refreshing drinks for a noon pick-me-up, a number of choices might come to thoughts: smoothies, juice, and extra lately—boba tea. Additionally referred to as bubble tea, boba originated from Taiwan within the Eighties. Since then, it’s change into a staple deal with everywhere in the world, particularly in Asian American communities.

However whereas boba is beloved for its chewy tapioca pearls and infinite taste mixtures, it’s not all the time thought of essentially the most nutritious selection. The excellent news? With a number of good swaps and just a little know-how, you'll be able to construct a more healthy boba tea order that satisfies your cravings with out compromising your wellness objectives.

The Milk Tea vs. Fruit Tea Debate

While you enter a boba store, the 2 fundamental forms of drink choices are milk tea and fruit tea. Milk tea consists often of brewed tea combined with milk or milk powder. Fruit tea is a mix of brewed tea and juice or flavored syrup.

MyFitnessPal registered dietitian Brookell White says fruit tea is usually a more healthy and decrease calorie choice. On the similar time, fruit tea should be excessive in sugar relying on the quantity of sugar or syrups used (1).

Evaluating Tea Bases

Milk teas and fruit teas use varied tea bases, every together with a novel taste profile to cater to the kind of boba you favor. These base teas embody:

Black tea

Inexperienced tea

Oolong tea

Totally different varieties of those teas might have various quantities of caffeine and different vitamins, however White says that normally, the bottom tea you choose doesn’t matter an excessive amount of. “All brewed tea may be very low or void of energy and has many dietary advantages together with various ranges of antioxidants and polyphenols,” she says (2).

Concerning the Professional

Brookell White, MS, RD is a Meals Information Curator at MyFitnessPal. She earned her bachelors and masters at San Diego State College and accomplished her dietetic internship at Sodexo. Her expertise extends to facilitating vitamin programs at San Diego State College, attending to sufferers as a Weight loss program Technician, and dealing as an Assistant Lead Investigator. Her areas of focus embody metabolism, intestine well being, weight problems and weight administration.

What to Know About Drink Toppings

Whereas typical black tapioca boba often involves thoughts in relation to boba tea, there are such a lot of totally different drink toppings to select from. However what do you have to decide to make a wholesome boba tea order?

Tapioca Boba

Tapioca boba is the chewy, sticky add-in that everyone knows and love. It’s typically made up of tapioca starch (from cassava root flour) and water, with a sugary syrup coating to make sure the pearls don’t stick (3, 4). In line with the USDA meals database, one serving accommodates 90 energy and 1 g of sugar when there is no such thing as a syrup coating (5). Needless to say virtually all boba outlets do use syrup, although.

Agar Boba

Have you ever ever heard of panda milk tea? Nicely, agar boba is the white counterpart to black tapioca. Agar boba is the clear, extra crunchy sibling of typical tapioca boba. Typically referred to as crystal boba, it’s produced from agar, a jelly-like substance extracted from seaweed. Agar boba is sweetened and accommodates 57 energy and 9 g of sugar per serving (6).

Popping Boba

In line with White, popping boba is made by thickening a sugar-added beverage right into a pearl through the use of a chemical response between sodium alginate and calcium chloride. The liquid that “pops” in your mouth often accommodates a considerable quantity of sugar. One serving of popping boba accommodates 85 energy and 18 g of sugar (7).

Sago

Sago is a mini, clear kind of boba that’s usually present in thicker mango-flavored drinks. It’s extracted from sure tropical palm tree stems and made by mixing sago starch with water. Sago offers an abundance of resistant starch.

Jelly

The jelly boba is available in many flavors: natural grass jelly, coconut jelly, lychee jelly, and occasional jelly, to call a number of. Jelly accommodates virtually no dietary worth—containing about 65 energy and 15 g of sugar per serving (9, 10). The calorie and sugar content material of jellies can differ by kind and model, although, as one examine notes nata de coco (coconut jelly) as having 212 energy and 12 g of sugar per serving (3).

Crimson Bean

White says that crimson bean is a greater choice as a result of it’s made by boiling adzuki beans and including sugar. It’s excessive in fiber, however may be excessive in sugar. Two tablespoons of crimson bean accommodates 90 energy and 13 g of sugar (11).

Taro Boba

Taro boba is made equally to tapioca boba, with the addition of mashed taro root. “That is another choice that introduces extra dietary worth than others as taro root accommodates fiber and potassium,” White says. She says that taro is comparatively nutrient dense normally (12).

Egg Pudding

Egg pudding tends to be decrease in energy, however accommodates extra sugar than different toppings. It accommodates 54 energy and 18 g of sugar per serving (3, 13).

Chia Seeds

White says chia seeds are an effective way so as to add extra vitamins to your boba tea—as they're wealthy in fiber, protein, omega-3 fat, and calcium (14).

Salted Cream Cheese Foam

Salted cream cheese foam is a thick, creamy topping that floats atop a plain tea base. Consider it as a boba-fied model of chilly foam, however with a salty-sweet taste. Salted cream cheese foam is made by mixing milk, a stabilizer, sugar, and salt. “It will doubtless enhance the sodium and energy of the beverage,” White says.

<img width="1024" height="682" src="https://blog.myfitnesspal.com/wp-content/uploads/2025/06/gut-dheck-the-truth-about-prebiotic-sodas-1024x682.jpg" alt="woman checking her phone while looking at a prebiotic soda" class="wp-image-64004 size-full" srcset="https://blog.myfitnesspal.com/wp-content/uploads/2025/06/gut-dheck-the-truth-about-prebiotic-sodas-1024x682.jpg 1024w, https://blog.myfitnesspal.com/wp-content/uploads/2025/06/gut-dheck-the-truth-about-prebiotic-sodas-300x200.jpg 300w, https://blog.myfitnesspal.com/wp-content/uploads/2025/06/gut-dheck-the-truth-about-prebiotic-sodas-768x512.jpg 768w, https://blog.myfitnesspal.com/wp-content/uploads/2025/06/gut-dheck-the-truth-about-prebiotic-sodas.jpg 1400w" /> You may also like

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The way to Construct Your Boba Order

So, we’ve checked out totally different drink varieties and topping sorts—however what do you have to truly order at a boba store to construct a more healthy boba tea?

The Less complicated, the Higher

Relating to boba, White recommends holding issues easy.

Go for a primary milk or fruit tea. Topping choices at boba outlets are likely to have added sugar, so strive limiting your self to 1 topping.

At most boba outlets, you'll be able to customise the extent of sugar syrup and ice in your drink. For a wholesome boba tea, go for much less sugar and extra ice. “Keep in mind that sugar is included in most or all parts of bubble tea,” White says. Most toppings have added sugar, so it is going to most likely sweeten a base tea with much less sugar in it. Moreover, having the next quantity of ice will scale back the liquid and sugar in your cup.

Attempt These Toppings

For much less sugar and extra vitamins, take into account entire meals toppings similar to:

Recent fruit

Chia seeds

Different good choices embody:

Crimson bean

Taro boba

Tapioca boba

The Backside Line

On the finish of the day, boba tea is a deal with. Order what appeals most to you, however you may make slight tweaks to your order for a more healthy choice.

By holding issues easy, selecting extra nutritious toppings, and choosing much less sugar and extra ice—you'll be able to construct a wholesome boba tea order that’s not solely extra health-conscious, however scrumptious. Oh, and ensure to actually commit when poking a straw into your cup (a stronger jab means much less mess).