How Many Calories Are in Thai Bubble Tea?

Want the cleanest, tea-forward order with almost no calories? Skip the milk and syrup entirely, choose a fragrant base like oolong or jasmine, and add grass jelly for texture. In a regular cup with extra ice, you’re typically clocking in near 0–30 kcal for the tea itself plus ~20–40 kcal for the jelly. It’s refreshing in Thailand’s heat, hydrating, and still delivers that satisfying slurp without the sugar crash. Ask for "Sweetened Oolong Tea/Jasmine Tea 0% sugar with grass jelly" and you’re set. If you prefer a touch of sweetness, 25% sugar usually adds 30–60 kcal, keeping the drink well under 100 kcal. This is the ultimate daily driver for boba lovers who want volume, flavor, and chew without blowing their calorie budget.

Craving a classic milk tea mouthfeel without the sugar bomb? Start with your favorite tea base (black, oolong, jasmine), ask for fresh milk instead of creamer or condensed milk, and set the sweetness to 25%. Drop the pearls, and if you need texture, swap in grass jelly or aloe. A regular 16 – 18-oz build like this typically sits around 150–250 kcal, depending on the tea concentration and milk choice. Low-fat cow’s milk or unsweetened soy will shave off a bit more. Extra ice further reduces the liquid calories. This combo keeps the creamy profile intact, while trimming 200–300 kcal versus a large, full-sugar, pearls-in cup.

Love that iconic orange Thai milk tea?

You can lighten it up without losing the signature flavor. Ask shops to use fresh milk instead of condensed or creamer, set the sweetness at 25%, and skip the pearls. Order a regular size with extra ice, and you’ll usually land around 180–280 kcal. The key is keeping syrup low and avoiding heavy toppings. If a shop insists on a touch of evaporated milk for authenticity, that’s fine, just keep the serving small. For even fewer calories, consider half milk and half tea to reduce the dairy, or opt for unsweetened soy milk for a lighter, nutty finish.

Fruit teas are a bright, low-calorie lane if you keep the syrup minimal. Choose 0–25% sugar and pair with light toppings like aloe vera (about 5–15 kcal) or basil seeds (around 20–40 kcal). A regular cup usually ranges 50–120 kcal, depending on the fruit base and how much syrup the shop uses. Ask for real fruit infusions or pure tea when possible, and go heavy on ice to keep the pour modest. This order is perfect when you want a sunny, citrusy refreshment rather than something creamy. Skip jelly cubes soaked in syrup and avoid popping boba, which can tack on 60–120 kcal fast.

For a roasty, cozy profile, try hojicha or roasted oolong with unsweetened soy milk. The nutty tea plus soy’s creaminess gives latte vibes for fewer calories than condensed milk or creamer. Ordered as a regular size at 0–25% sugar, you’re typically looking at 120–220 kcal. Keep toppings light or skip them to stay on the low end. Extra ice helps reduce the total pour. If you must add texture, grass jelly adds only ~20–40 kcal. This combo is great for lactose-sensitive drinkers and anyone who wants depth without the calorie baggage of brown sugar syrup or cheese foam.

If you love coffee and tea together, go for a light yin-yang. Ask for nonfat milk, 25% sugar, and no pearls. In a regular size with plenty of ice, you’ll usually be at 150–240 kcal, depending on the coffee-to-tea ratio. The bold coffee flavor lets you run lower sweetness without feeling deprived, and nonfat milk saves 30–60 kcal versus full-fat. For a touch of texture, add aloe or grass jelly, not pudding or popping boba. This build satisfies that latte craving while staying far lighter than a brown sugar milk with cheese foam.

When the craving is brown sugar boba, manage portion and sweetness strategically. Order the smallest size, ask for half pearls, 0% added syrup (there’s already syrup in the pearls), and extra ice. This keeps the caramel notes while trimming a big chunk of calories. Expect roughly 220–320 kcal for a small with half pearls, versus 500–700+ kcal for a large with full pearls and 100% sugar. If the shop can’t do 0%, ask for 25% and keep the pearls half. Skip cheese foam, which adds 100–160 kcal fast. This is the smarter way to indulge without feeling weighed down.

Cheese foam can be part of a lighter build if you keep the base clean and the portion small. Choose unsweetened black, oolong, or jasmine tea, request the smallest cup, and skip pearls. A modest foam cap is typically ~100–160 kcal, while the tea base is close to zero. Together, you land around 140–220 kcal. In Thai, say “ชาไม่หวาน เพิ่มชีสโฟม แก้วเล็ก ไม่เอาไข่มุก.” If the shop piles on foam, ask for “บางๆ” (thin layer). Enjoy immediately, since foam tends to collapse in delivery. This order scratches the creamy, salty-sweet itch without the dairy-plus-syrup double hit found in milk tea plus foam combos.