{"id":15110,"date":"2025-09-11T20:15:05","date_gmt":"2025-09-11T13:15:05","guid":{"rendered":"https:\/\/loudhdtv.com\/?p=15110"},"modified":"2025-09-11T20:15:05","modified_gmt":"2025-09-11T13:15:05","slug":"what-a-dietitian-would-order-at-a-boba-shop","status":"publish","type":"post","link":"https:\/\/loudhdtv.com\/?p=15110","title":{"rendered":"What a Dietitian Would Order at a Boba Shop"},"content":{"rendered":"<p> <script async src=\"https:\/\/pagead2.googlesyndication.com\/pagead\/js\/adsbygoogle.js?client=ca-pub-3711241968723425\"\r\n     crossorigin=\"anonymous\"><\/script><br \/>\n<br \/><img loading=\"lazy\" decoding=\"async\" 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\" \/><\/p>\n<p>When you think of refreshing drinks for a midday pick-me-up, a few options may come to mind: smoothies, juice, and more recently\u2014boba tea. Also called bubble tea, boba originated from Taiwan in the 1980s. Since then, it\u2019s become a staple treat all over the world, especially in Asian American communities.<\/p>\n<p>But while boba is beloved for its chewy tapioca pearls and endless flavor combinations, it\u2019s not always considered the most nutritious choice. The good news? With a few smart swaps and a little know-how, you can build a healthier boba tea order that satisfies your cravings without compromising your wellness goals.<\/p>\n<h2 class=\"wp-block-heading\" id=\"h-the-milk-tea-vs-fruit-tea-debate\">The Milk Tea vs. Fruit Tea Debate<\/h2>\n<p>When you enter a boba shop, the two main types of drink options are milk tea and fruit tea. Milk tea consists usually of brewed tea mixed with milk or milk powder. Fruit tea is a mixture of brewed tea and juice or flavored syrup.<\/p>\n<p>MyFitnessPal registered dietitian Brookell White says <strong>fruit tea is often a healthier and lower calorie option<\/strong>. At the same time, fruit tea may still be high in sugar depending on the amount of sugar or syrups used (<a href=\"https:\/\/www.thrillist.com\/eat\/nation\/what-is-boba-bubble-tea-tapioca-balls\">1<\/a>).<\/p>\n<h2 class=\"wp-block-heading\" id=\"h-comparing-tea-bases\">Comparing Tea Bases<\/h2>\n<p>Milk teas and fruit teas use various tea bases, each including a unique flavor profile to cater to the type of boba you prefer. These base teas include:<\/p>\n<ul class=\"wp-block-list\">\n<li>Black tea<\/li>\n<li>Green tea<\/li>\n<li>Oolong tea<\/li>\n<\/ul>\n<p>Different varieties of these teas may have varying amounts of caffeine and other nutrients, but White says that in general, the <strong>base tea you select doesn\u2019t matter too much<\/strong>. \u201cAll brewed tea is very low or void of calories and has many nutritional benefits including varying levels of antioxidants and polyphenols,\u201d she says (<a href=\"https:\/\/examine.com\/research-feed\/study\/db2Lod\/\">2<\/a>).&nbsp;<\/p>\n<hr class=\"wp-block-separator has-alpha-channel-opacity\" \/>\n<p class=\"has-medium-font-size\"><strong>About the Expert<\/strong><\/p>\n<p><strong>Brookell White, MS, RD<\/strong> is a Food Data Curator at MyFitnessPal. She earned her bachelors and masters at San Diego State University and completed her dietetic internship at Sodexo. Her experience extends to facilitating nutrition courses at San Diego State University, attending to patients as a Diet Technician, and working as an Assistant Lead Investigator. Her areas of focus include metabolism, gut health, obesity and weight management.<\/p>\n<hr class=\"wp-block-separator has-alpha-channel-opacity\" \/>\n<h2 class=\"wp-block-heading\" id=\"h-what-to-know-about-drink-toppings\">What to Know About Drink Toppings<\/h2>\n<p>While typical black tapioca boba usually comes to mind when it comes to boba tea, there are so many different drink toppings to choose from. But what should you pick to make a healthy boba tea order?<\/p>\n<h3 class=\"wp-block-heading\" id=\"h-tapioca-boba\">Tapioca Boba<\/h3>\n<p>Tapioca boba is the chewy, sticky add-in that we all know and love. It\u2019s generally made up of tapioca starch (from cassava root flour) and water, with a sugary syrup coating to ensure the pearls don\u2019t stick (<a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC5217910\/\">3<\/a>, <a href=\"https:\/\/nutriweb.org.my\/mjn\/publication\/28-3\/Vol%2028(3)%205.mjn.2021.0091%20Henry%20(final).pdf#:~:text=The%20primary%20component%20in%20this%20beverage%20is,sucrose%2Dsweetened%20milk%20tea%20just%20before%20being%20served\">4<\/a>). According to the USDA food database, one serving contains <strong>90 calories and 1 g of sugar<\/strong> when there is no syrup coating (<a href=\"https:\/\/fdc.nal.usda.gov\/food-details\/169717\/nutrients\">5<\/a>). Keep in mind that almost all boba shops do use syrup, though.<\/p>\n<h3 class=\"wp-block-heading\" id=\"h-agar-boba\">Agar Boba<\/h3>\n<p>Have you ever heard of panda milk tea? Well, agar boba is the white counterpart to black tapioca. Agar boba is the clear, more crunchy sibling of typical tapioca boba. Often called crystal boba, it\u2019s made from agar, a jelly-like substance extracted from seaweed. Agar boba is sweetened and contains <strong>57 calories and 9 g of sugar<\/strong> per serving (<a href=\"https:\/\/www.bossenstore.com\/products\/original-crystal-boba-agar-boba\">6<\/a>).&nbsp;<\/p>\n<h3 class=\"wp-block-heading\" id=\"h-popping-boba\">Popping Boba<\/h3>\n<p>According to White, popping boba is made by thickening a sugar-added beverage into a pearl by using a chemical reaction between sodium alginate and calcium chloride. The liquid that \u201cpops\u201d in your mouth usually contains a substantial amount of sugar. One serving of popping boba contains <strong>85 calories and 18 g of sugar<\/strong> (<a href=\"https:\/\/syruvia.com\/products\/1-lb-strawberry-flavored-boba-balls-for-a-bursting-and-popping-boba-experience\">7<\/a>).&nbsp;<\/p>\n<h3 class=\"wp-block-heading\" id=\"h-sago\">Sago<\/h3>\n<p>Sago is a mini, clear type of boba that\u2019s often found in thicker mango-flavored drinks. It\u2019s extracted from certain tropical palm tree stems and made by mixing sago starch with water. Sago provides an abundance of resistant starch.<\/p>\n<h3 class=\"wp-block-heading\" id=\"h-jelly\">Jelly<\/h3>\n<p>The jelly boba comes in many flavors: herbal grass jelly, coconut jelly, lychee jelly, and coffee jelly, to name a few. Jelly contains almost no nutritional value\u2014containing about <strong>65 calories and 15 g of sugar<\/strong> per serving (<a href=\"https:\/\/www.bossenstore.com\/products\/coconut-jelly?variant=253106689&amp;country=US&amp;currency=USD&amp;utm_medium=product_sync&amp;utm_source=google&amp;utm_content=sag_organic&amp;utm_campaign=sag_organic&amp;utm_term=&amp;utm_campaign=P+-+Performance+Max+Shopping&amp;utm_source=adwords&amp;utm_medium=ppc&amp;hsa_acc=5440539514&amp;hsa_cam=20035007693&amp;hsa_grp=&amp;hsa_ad=&amp;hsa_src=x&amp;hsa_tgt=&amp;hsa_kw=&amp;hsa_mt=&amp;hsa_net=adwords&amp;hsa_ver=3&amp;gad_source=1&amp;gad_campaignid=20030112432&amp;gbraid=0AAAAADtvaLjwB8f5UBa8q-ZxUE8RnGtBV&amp;gclid=CjwKCAjwyb3DBhBlEiwAqZLe5DSTfrDAy1xVQHqOii3LlI_VqmYRujtpHdXP2UiiYstsPrycOfwR2BoCHT4QAvD_BwE\">9<\/a>, <a href=\"https:\/\/fanaledrinks.com\/products\/topping-rainbow-jelly-4-bottles-fanale?srsltid=AfmBOop4rlOX6iRSApxQVYv1o4XVB0hEch60vCNqlZt7ncJ3qiYKec5VQ1Q&amp;gQT=1\">10<\/a>). The calorie and sugar content of jellies can vary by type and brand, though, as one study notes nata de coco (coconut jelly) as having <strong>212 calories and 12 g of sugar<\/strong> per serving (<a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC5217910\/\">3<\/a>).<\/p>\n<h3 class=\"wp-block-heading\" id=\"h-red-bean\">Red Bean<\/h3>\n<p>White says that red bean is a better option because it\u2019s made by boiling adzuki beans and adding sugar. It\u2019s high in fiber, but may also be high in sugar. Two tablespoons of red bean contains <strong>90 calories and 13 g of sugar<\/strong> (<a href=\"https:\/\/fdc.nal.usda.gov\/food-details\/2710309\/nutrients\">11<\/a>).&nbsp;<\/p>\n<h3 class=\"wp-block-heading\" id=\"h-taro-boba\">Taro Boba<\/h3>\n<p>Taro boba is made similarly to tapioca boba, with the addition of mashed taro root. \u201cThis is another option that introduces more nutritional value than others as taro root contains fiber and potassium,\u201d White says. She says that taro&nbsp; is relatively nutrient dense in general (<a href=\"https:\/\/fdc.nal.usda.gov\/food-details\/2709567\/nutrients\">12<\/a>).&nbsp;&nbsp;<\/p>\n<h3 class=\"wp-block-heading\" id=\"h-egg-pudding\">Egg Pudding<\/h3>\n<p>Egg pudding tends to be lower in calories, but contains more sugar than other toppings. It contains <strong>54 calories and 18 g of sugar per serving <\/strong>(<a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC5217910\/\">3<\/a>, <a href=\"https:\/\/pha.studentorg.berkeley.edu\/2017\/12\/03\/whats-in-your-boba\/#:~:text=The%20study%20also%20examined%20several%20toppings%20in,and%2012%20grams%20of%20sugar%20in%20total\">13<\/a>).<\/p>\n<h3 class=\"wp-block-heading\" id=\"h-chia-seeds\">Chia Seeds<\/h3>\n<p>White says chia seeds are a great way to add more nutrients to your boba tea\u2014as they are rich in fiber, protein, omega-3 fats, and calcium (<a href=\"https:\/\/fdc.nal.usda.gov\/food-details\/2707590\/nutrients\">14<\/a>).&nbsp;<\/p>\n<h3 class=\"wp-block-heading\" id=\"h-salted-cream-cheese-foam\">Salted Cream Cheese Foam<\/h3>\n<p>Salted cream cheese foam is a thick, creamy topping that floats atop a plain tea base. Think of it as a boba-fied version of cold foam, but with a salty-sweet flavor. Salted cream cheese foam is made by blending milk, a stabilizer, sugar, and salt. \u201cThis will likely increase the sodium and calories of the beverage,\u201d White says.<\/p>\n<div class=\"wp-block-media-text is-stacked-on-mobile\">\n<figure class=\"wp-block-media-text__media\"><img loading=\"lazy\" decoding=\"async\" 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\" \/><\/figure>\n<div class=\"wp-block-media-text__content\">\n<h5 class=\"wp-block-heading\" id=\"h-you-might-also-like\">You might also like<\/h5>\n<p class=\"has-medium-font-size\"><strong><a href=\"https:\/\/blog.myfitnesspal.com\/what-to-look-for-in-prebiotic-soda\/\">Gut-Check: The Truth About Prebiotic Sodas Taking Over Your Grocery Aisle<\/a><\/strong><\/p>\n<\/div>\n<\/div>\n<h2 class=\"wp-block-heading\" id=\"h-how-to-build-your-boba-order\">How to Build Your Boba Order<\/h2>\n<p>So, we\u2019ve looked at different drink varieties and topping types\u2014but what should you actually order at a boba shop to build a healthier&nbsp; boba tea?<\/p>\n<h3 class=\"wp-block-heading\" id=\"h-the-simpler-the-better\">The Simpler, the Better<\/h3>\n<p>When it comes to boba, White recommends keeping things simple.<\/p>\n<p>Go for a <strong>basic milk or fruit tea<\/strong>. Topping options at boba shops tend to have added sugar, so try limiting yourself to <strong>one topping<\/strong>.<\/p>\n<p>At most boba shops, you can customize the level of sugar syrup and ice in your drink. For a healthy boba tea, opt for <strong>less sugar and more ice<\/strong>. \u201cRemember that sugar is incorporated in most or all components of bubble tea,\u201d White says. Most toppings have added sugar, so it will probably sweeten a base tea with less sugar in it. Additionally, having a higher volume of ice will reduce the liquid and sugar in your cup.<\/p>\n<h3 class=\"wp-block-heading\" id=\"h-try-these-toppings\">Try These Toppings<\/h3>\n<p>For less sugar and more nutrients, consider whole foods toppings such as:<\/p>\n<ul class=\"wp-block-list\">\n<li>Fresh fruit<\/li>\n<li>Chia seeds<\/li>\n<\/ul>\n<p>Other good options include:<\/p>\n<ul class=\"wp-block-list\">\n<li>Red bean<\/li>\n<li>Taro boba<\/li>\n<li>Tapioca boba<\/li>\n<\/ul>\n<h2 class=\"wp-block-heading\" id=\"h-the-bottom-line\">The Bottom Line<\/h2>\n<p>At the end of the day, boba tea is a treat. Order what appeals most to you, but you can make slight tweaks to your order for a healthier option.&nbsp;<\/p>\n<p>By keeping things simple, picking more nutritious toppings, and opting for less sugar and more ice\u2014you can build a healthy boba tea order that\u2019s not only more health-conscious, but delicious. Oh, and make sure to really commit when poking a straw into your cup (a stronger jab means less mess).<\/p>\n<p>The post <a href=\"https:\/\/blog.myfitnesspal.com\/healthy-boba-tea\/\">What a Dietitian Would Order at a Boba Shop<\/a> appeared first on <a href=\"https:\/\/blog.myfitnesspal.com\">MyFitnessPal Blog<\/a>.<\/p>\n<p><script async src=\"https:\/\/pagead2.googlesyndication.com\/pagead\/js\/adsbygoogle.js?client=ca-pub-3711241968723425\"\r\n     crossorigin=\"anonymous\"><\/script><br \/>\n<br \/><a href=\"https:\/\/blog.myfitnesspal.com\/healthy-boba-tea\/\">Source link <\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>When you think of refreshing drinks for a midday pick-me-up, a few options may come to mind: smoothies, juice, and more recently\u2014boba tea. Also called bubble tea, boba originated from Taiwan in the 1980s. Since then, it\u2019s become a staple treat all over the world, especially in Asian American communities. But while boba is beloved &hellip;<\/p>\n","protected":false},"author":3,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[5],"tags":[],"class_list":["post-15110","post","type-post","status-publish","format-standard","hentry","category-fitness"],"aioseo_notices":[],"aioseo_head":"\n\t\t<!-- All in One SEO 4.9.8 - aioseo.com -->\n\t<meta name=\"description\" content=\"When you think of refreshing drinks for a midday pick-me-up, a few options may come to mind: smoothies, juice, and more recently\u2014boba tea. Also called bubble tea, boba originated from Taiwan in the 1980s. Since then, it\u2019s become a staple treat all over the world, especially in Asian American communities. 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