How much milk tea can you drink a day?

January 3, 2026 •

5 min read

According to a study involving college students across several cities, milk tea consumption was significantly associated with insomnia symptoms. For many, this creamy and comforting beverage is a daily ritual, but understanding how much milk tea can you drink a day is vital for managing your health, especially given its variable caffeine and sugar content.

Quick Summary

A healthy daily intake of milk tea is generally considered to be 1-2 cups for most adults, though this varies by individual tolerance and drink composition. Exceeding this can lead to health concerns such as weight gain, sleep disturbances, anxiety, and digestive issues due to high levels of added sugar and caffeine.

Key Points

Moderate Intake: 1-2 cups per day is a safe guideline for most adults to avoid adverse health effects from excessive sugar and caffeine.
Watch Sugar and Calories: Many milk teas, especially commercial versions, are very high in sugar and calories, which can lead to weight gain and other metabolic issues.
Mind Caffeine Effects: Be mindful of your caffeine intake to prevent anxiety, sleep disruption, and dependence. A standard cup has 30-60mg of caffeine, but commercial drinks can have much more.
Consider Digestive Sensitivity: Individuals with lactose intolerance or sensitive stomachs may experience bloating, gas, or acidity from milk tea due to its dairy and caffeine content.
Prioritize Healthier Versions: Opt for low-sugar or unsweetened milk tea, use plant-based milk alternatives, and reduce high-calorie toppings to make it a healthier beverage.
Timing Matters: Avoid consuming milk tea, especially caffeine-heavy versions, in the evening to prevent interference with your sleep cycle.

What's a Healthy Daily Limit for Milk Tea?

For most healthy adults, experts suggest limiting milk tea consumption to one or two cups per day. This recommendation is based on balancing the pleasure of the drink with the potential health risks associated with its common ingredients: sugar, caffeine, and dairy. However, this is a general guideline, and your ideal intake depends on several personal factors, such as your overall diet, caffeine tolerance, and sensitivity to sugar.

Factors Influencing Your Personal Limit

Caffeine Sensitivity: The caffeine content in milk tea can vary significantly, from 30-50mg per cup in a standard brew to much higher levels in commercial drinks. If you are sensitive to caffeine, even one cup may affect your sleep or trigger anxiety.
Added Sugar: Many commercial milk teas, including popular bubble tea varieties, are loaded with sugar, often exceeding the recommended daily limit in a single serving. The World Health Organization (WHO) recommends adults consume no more than 25-36 grams of added sugar per day for optimal health. Drinking multiple sweetened milk teas can quickly lead to exceeding this limit.
Weight Management Goals: Since many milk teas contain high calories from sugar and fats, excessive consumption can contribute to weight gain. A daily habit of just two sweetened cups could lead to substantial weight gain over a year.
Digestive Health: For those with lactose intolerance, the dairy in milk tea can cause bloating, gas, and discomfort. The caffeine content can also act as a diuretic and potentially cause constipation.

The Side Effects of Excessive Milk Tea Consumption

Drinking too much milk tea, especially the sugary, commercially prepared kind, is linked to a range of potential health issues:

Weight Gain and Obesity: The high sugar and calorie count is a primary driver of unwanted weight gain and can increase the risk of obesity and related conditions like type 2 diabetes.
Anxiety and Sleep Disruption: The stimulant effects of caffeine can cause nervousness and restlessness, particularly in sensitive individuals. Consuming it in the evening can severely disrupt sleep patterns and lead to chronic insomnia.
Digestive Problems: The combination of caffeine and dairy can irritate the stomach lining, increase acidity, and lead to problems like heartburn, bloating, and constipation. For those with dairy sensitivities, these issues are compounded.
Reduced Iron Absorption: The tannins in tea can bind with iron, reducing the body's ability to absorb this crucial nutrient. This can increase the risk of anemia over time, especially if consumed on an empty stomach.
Dental Issues: The high sugar content promotes tooth decay, while the dark pigments in tea can stain teeth.
Nutritional Deficiencies: Relying on milk tea for energy can lead to a decreased appetite for more nutrient-dense foods, potentially causing deficiencies in essential vitamins and minerals.

Comparison of Milk Tea Variations

To make a more informed choice, here is a comparison of different milk tea types based on typical nutritional profiles. Note that these are average estimates and can vary by preparation and brand.


Feature	Traditional Homemade Milk Tea	Commercial Bubble Milk Tea	Healthier Homemade Alternative
Preparation	Black tea, milk, and sugar simmered together.	Powder mixes, flavored syrups, milk powder or condensed milk, and toppings.	High-quality tea, plant-based milk, natural sweetener (or none).
Calories	Varies, can be 100-200 per cup depending on sugar and milk type.	Can range from 200 to over 500 calories per cup, especially with toppings.	Often under 100 calories, depending on milk and sweetener choices.
Sugar Content	Varies, controlled by amount added. Can be 10-15g or more.	Often 30-50 grams or more, with some extreme cases exceeding 100g.	Negligible if unsweetened or low if using natural sweeteners sparingly.
Caffeine	Moderate (typically 30-60mg per 200ml).	Varies widely, some large servings can reach 150mg or more.	Can be managed by choosing tea type (e.g., green vs. black) or decaf.
Health Impact	Moderate risk, manageable with portion control and minimal sugar.	Higher risk of weight gain, diabetes, and other issues due to high sugar and calories.	Minimal health risks when made mindfully and consumed in moderation.

Healthier Alternatives to Traditional Milk Tea

If you are looking to reduce your intake of sugary or high-caffeine milk tea, there are plenty of satisfying alternatives:

Herbal Teas: Chamomile, peppermint, and ginger teas offer flavor without caffeine. Some herbal teas can also aid digestion.
Plant-Based Milk Teas: For those with lactose sensitivity, using plant-based milks like almond, soy, or oat milk can reduce digestive discomfort. Ensure these are unsweetened to avoid extra sugar.
Decaffeinated Tea: For a true tea flavor without the stimulant, choose a decaf black or green tea. This allows you to enjoy the ritual without disrupting your sleep.
Infused Water: Add a slice of lemon, cucumber, or mint to your water for a refreshing, zero-calorie alternative. You can also experiment with other fruit or herbal infusions.
Golden Milk (Turmeric Latte): A spiced, non-caffeinated alternative made with milk (or a plant-based alternative), turmeric, and other warming spices like cinnamon and ginger. It's known for its anti-inflammatory properties.

Conclusion: The Key is Moderation

Enjoying a cup of milk tea as an occasional treat can be a part of a balanced diet. However, for a regular daily habit, it is crucial to focus on moderation and mindful consumption. By limiting yourself to 1-2 cups, controlling the amount of added sugar, and choosing healthier alternatives or home-brewed versions, you can mitigate the primary health risks associated with excessive intake. The true measure of a healthy beverage is not in its benefits alone, but in how it fits into your overall dietary and lifestyle choices. For those seeking health and wellness, making smart adjustments to your milk tea routine is the most sustainable approach. You can find more information about daily sugar intake recommendations from reputable sources like the NHS.

Making Healthier Milk Tea Choices

To get the most out of your milk tea while minimizing its potential downsides, follow these simple tips:

Reduce the Sugar

When ordering at a cafe, specify a lower sugar level (e.g., 25% or 50% sweetness). When making it at home, use natural sweeteners in smaller quantities, or try to train your palate to enjoy it unsweetened. Cutting down on sugar is one of the most significant steps toward making milk tea healthier.

Use Dairy Alternatives

If you have lactose intolerance or just want to reduce saturated fat, switch from whole milk to a plant-based alternative like almond, oat, or soy milk. This can help alleviate digestive issues and reduce overall calorie intake.

Minimize Add-ons and Toppings

Tapioca pearls, syrups, and jellies can dramatically increase the calorie and sugar content of your drink. Consider opting for fewer or no toppings, or choose healthier ones like fresh fruit if available.

Control Your Portion Size

Resist the urge to supersize your order. A regular-sized drink is often sufficient to satisfy a craving without overdoing it on calories and sugar.

Be Mindful of Timing

Avoid drinking milk tea late in the evening to prevent the caffeine from interfering with your sleep cycle. An afternoon pick-me-up is fine, but steer clear of it before bed.

Choose a Healthier Base

While black tea is common, you can also use green tea or oolong tea for different flavors and antioxidant profiles. Green tea is generally lower in caffeine and rich in antioxidants.

Following these simple strategies can help you enjoy your milk tea habit more healthily, ensuring it remains a delightful treat rather than a health concern.

Frequently Asked Questions

Drinking milk tea every day is not inherently bad if done in moderation (1-2 cups) and prepared healthily, with minimal added sugar and fat. The health risks primarily arise from excessive sugar, caffeine, and calorie intake.

Milk tea can cause weight gain due to its high calorie and sugar content, especially in store-bought and bubble tea varieties. Regular consumption of these high-calorie beverages can lead to an excess calorie intake, which is stored as fat over time.

Yes, milk tea contains caffeine, a stimulant that can disrupt your sleep cycle. Drinking it too late in the day can lead to difficulty falling or staying asleep, and excessive consumption can cause insomnia.

Some studies suggest that casein, a protein in milk, might bind with antioxidants (flavonoids) in tea, potentially reducing their absorption. However, other studies have shown no significant reduction in antioxidant levels in the blood, indicating that moderate milk addition is not a major concern.

If you are lactose intolerant, drinking milk tea made with dairy milk can cause digestive issues like bloating, gas, and diarrhea. You can enjoy milk tea by substituting dairy milk with a plant-based alternative such as almond, oat, or soy milk.

The caffeine content varies widely. A typical homemade cup of black milk tea might have 30-60mg of caffeine per 200ml, while a large, commercial bubble milk tea could contain 150mg or more. Always consider the specific tea type and portion size.

Healthier alternatives include herbal teas (like chamomile or peppermint), decaffeinated tea, and homemade milk tea made with unsweetened plant-based milk and low-sugar sweeteners. Reducing toppings is also a key strategy.

Yes, the tannins in tea can stain teeth over time. However, research has shown that adding milk to tea, specifically the protein casein, significantly reduces the tea's ability to cause dental discoloration.