How Much Sugar Does Milk Tea Have? A Guide to Sweetness Levels

November 8, 2025 •

4 min read

According to research from Mount Alvernia Hospital, a single medium-sized bubble milk tea with full sugar can contain up to 8 teaspoons of sugar, significantly more than a can of soda. Understanding exactly how much sugar does milk tea have is crucial for making informed choices about your health and diet, especially when enjoying popular café and boba shop beverages.

Quick Summary

Milk tea's sugar content varies widely based on ingredients, sweeteners, and customizations. From classic bubble tea to flavored varieties, the amount of added sugar can exceed recommended daily limits. Reducing sugar, choosing healthier toppings, and opting for natural sweeteners or low-sugar bases can help manage intake.

Key Points

Hidden Sugar: Many popular milk teas contain surprisingly high levels of added sugar from syrups, condensed milk, and toppings.
High-Risk Varieties: Flavors like brown sugar and Thai milk tea are often the highest in sugar, sometimes exceeding 85 grams per serving.
Customize Your Order: Reduce sugar intake by requesting a lower sweetness level or no extra toppings when ordering from a cafe.
Healthier Toppings: Opt for healthier toppings like chia seeds, grass jelly, or fresh fruit instead of tapioca pearls.
DIY at Home: Making milk tea at home gives you full control over ingredients and allows for the use of natural, low-sugar alternatives like stevia or honey.
Consider Alternatives: Other healthy drink options include herbal teas, unsweetened fruit teas, or drinks made with low-sugar milk alternatives.

The Hidden Sweetness in Popular Milk Teas

Many people enjoy milk tea as a comforting beverage, but the high sugar levels, particularly in bubble tea varieties, often go unnoticed. Unlike a simple cup of tea with a splash of milk, modern milk teas frequently contain sweetened condensed milk, flavored syrups, and high-carb toppings that drastically increase their sugar and calorie count. For example, a single brown sugar milk tea with pearls can contain more than 18 teaspoons of sugar, according to a report cited by Four Seasons Dietetics. This far exceeds the World Health Organization's recommendation of limiting free sugar to less than 10% of total energy intake.

Factors Influencing Milk Tea's Sugar Content

Several components contribute to the total sugar in your drink. It is not just the spoonfuls of refined sugar you might add yourself; the sweetness is built from the ground up with various ingredients.

Sweeteners: Many shops use high-fructose corn syrup, simple syrup, or brown sugar syrup, which contribute a significant amount of sugar.
Toppings: Tapioca pearls, flavored jellies, and puddings are often soaked in sugar syrup, adding another layer of sweetness.
Powder Mixes: For flavored teas like taro or matcha, pre-made powders can be packed with sugar and artificial additives.
Sweetened Milk: Condensed milk or sweetened creamers are commonly used, adding substantial sugar and fat.

The Impact of Excessive Sugar Consumption

Regular consumption of high-sugar beverages like milk tea can have several negative health consequences. The risks extend beyond simple weight gain and include metabolic issues and nutrient deficiencies.

Increased Risk of Type 2 Diabetes: Chronic high sugar intake can lead to insulin resistance, a major risk factor for type 2 diabetes.
Weight Gain and Obesity: The high calorie density from sugar and toppings can lead to unintentional weight gain over time.
Dental Health Issues: The combination of sugar and acidity can contribute to tooth decay and enamel erosion.
Energy Crashes: The initial sugar rush is often followed by a crash, leading to lethargy and fatigue.

Comparing Sugar in Different Milk Teas

To highlight the varying levels of sweetness, here is a comparison of typical sugar content found in different milk tea varieties, based on common cafe offerings. The values represent a single large (L) serving and are approximate, as exact amounts vary by shop and customization.


Item	Average Sugar (g)	Notes
Classic Pearl Milk Tea (L)	42-45	Base can be green, black, or oolong tea with tapioca pearls.
Tiger Boba / Brown Sugar Milk Tea	45-64+	Rich brown sugar syrup and pearls add significant sweetness.
Taro Milk Tea	44-52	Often made with sweet taro powder and sugar.
Fruit Teas (e.g., Passionfruit)	20-25+	Varies by fruit syrup used; often lower than creamy versions.
Matcha Latte	32+	Often contains sweetened matcha powder.
Thai Pearl Milk Tea (L)	85+	Known for being intensely sweet with condensed milk.

Making Healthier Milk Tea Choices

Fortunately, it is possible to enjoy milk tea without consuming a massive amount of sugar. By customizing your order and opting for healthier alternatives, you can significantly reduce your sugar intake.

Customizing Your Drink Order

Adjust Sugar Levels: Most reputable boba shops offer different sweetness levels. Always ask for 50%, 30%, or 0% sugar. Over time, your palate can adjust to less sweetness.
Request No Toppings: Skipping the pearls, jellies, or puddings can remove a significant amount of added sugar.
Choose a Low-Sugar Base: Opt for plain, unsweetened teas like green or oolong tea as your base instead of a pre-sweetened flavor.
Ask for Healthier Toppings: Some shops offer healthier add-ons like chia seeds or fresh fruit, which provide nutrients without a sugar overload.

DIY and Natural Alternatives

For ultimate control over ingredients, consider making your milk tea at home. This allows you to choose your own sweeteners and milk types.

Use Natural Sweeteners: Instead of refined sugar, try small amounts of honey, agave nectar, coconut sugar, or stevia.
Experiment with Milk Alternatives: Plant-based milks like almond, coconut, or oat milk are excellent low-calorie and low-sugar alternatives to sweetened condensed milk.
Brew Fresh Tea: Use loose leaf or tea bags and brew your own strong tea base. Freshly brewed tea offers more antioxidants and a richer flavor, balancing the need for sugar.

The Healthier Alternative: Herbal Teas

For a complete break from high-sugar beverages, exploring herbal teas is a great option. Many herbal teas have natural sweetness and a range of health benefits. For example, a rooibos tea has a naturally honey-like flavor and is caffeine-free.

Conclusion

While a classic milk tea can be a sugar bomb, understanding its composition empowers consumers to make better choices. By being mindful of ingredients, customizing sweetness levels at the store, or opting for a homemade version, it is possible to enjoy the comforting taste of milk tea without the excessive sugar. The health benefits of tea itself, such as antioxidants and calcium, can be enjoyed without the added risks of high sugar consumption. A healthier milk tea experience is possible with mindful choices.

Frequently Asked Questions

The average sugar content varies widely, but a standard serving of classic milk tea can contain 30 to 50 grams of sugar. Some popular flavored versions, like brown sugar milk tea, can have 60 grams or more.

The high sugar content comes from a combination of ingredients, including high-fructose corn syrup, flavored syrups, sweetened condensed milk, and the sugar-soaked tapioca pearls.

Yes, most boba and milk tea shops offer customizable sweetness levels, typically ranging from 0% to 100%. Requesting 50% or 30% sugar can drastically reduce the total amount.

Yes, healthier topping options include chia seeds, grass jelly, or aiyu jelly. These have fewer calories and sugar compared to traditional tapioca pearls, which are often soaked in sugar syrup.

For a lower-sugar option, choose unsweetened tea bases like green or oolong, ask for minimal or no sugar, and use a milk alternative like almond or coconut milk.

Regular and excessive consumption of high-sugar milk tea can contribute to weight gain, as it adds significant calories and sugar to your diet. Moderation and healthier customizations are key to enjoying it without this effect.

Excessive intake of sugary milk tea is associated with a range of health issues, including an increased risk of type 2 diabetes, weight gain, and dental problems.