Is Gong Cha Tea Healthy? A Guide to Making Smarter Bubble Tea Choices

October 6, 2025 •

4 min read

A standard large bubble milk tea can pack hundreds of calories and exceed the daily recommended sugar intake, transforming a simple beverage into a sugary indulgence. This raises the important question, is Gong Cha tea healthy? The answer isn't straightforward and depends entirely on the ingredients and customizations you choose.

Quick Summary

The healthiness of Gong Cha depends on your ordering choices. While the tea base offers antioxidants, standard preparations are high in sugar and calories from syrups and toppings. Learn how to customize drinks for a healthier alternative.

Key Points

Health depends on customization: The healthiness of a Gong Cha drink is determined by your choices of sugar level, milk type, and toppings, not the tea base alone.
Antioxidant-rich tea base: The foundational black, green, or oolong tea contains beneficial antioxidants, with green tea being particularly high in anti-inflammatory compounds.
High sugar and calorie risk: Standard milk pearl teas contain high levels of sugar and calories, which can contribute to weight gain and increase the risk of diabetes if consumed excessively.
Reduce sugar for a healthier choice: The most effective way to improve your drink's health is to request a lower sugar percentage, ideally 0% or 30%.
Opt for lighter toppings: Swap high-calorie tapioca pearls for lower-calorie alternatives like aloe vera, herbal jelly, or basil seeds.
Prioritize fresh milk: Choose fresh milk or plant-based milks over potentially unhealthy non-dairy creamer powders.
Drink in moderation: To avoid the health risks of high sugar intake, enjoy bubble tea as an occasional treat rather than a daily habit.

The question of whether a Gong Cha beverage is healthy has a complex answer, with the final nutritional value depending on the level of customization. At its core, the foundation of any Gong Cha drink—a high-quality brewed tea—provides notable health benefits. However, the multitude of customizable additions, from sugary syrups to creamy foams and chewy toppings, can quickly shift a beverage from relatively healthy to a calorie-dense dessert. Understanding the nutritional impact of each component is key to enjoying Gong Cha while maintaining a balanced diet.

The Nutritional Elements of a Gong Cha Drink

The Tea Base: The Healthiest Part

Before any additions are made, the fresh-brewed tea is the most nutritionally beneficial component. Gong Cha uses quality black, green, oolong, and other teas. These bases are rich in antioxidants, specifically polyphenols, which can help combat oxidative stress and inflammation in the body. Green tea, in particular, contains high concentrations of catechins, notably EGCG, which is associated with heart health benefits. A plain, unsweetened tea base has virtually no calories.

Sweeteners: The Primary Source of Added Sugar

Gong Cha famously offers a customizable sweetness level, from 0% to 100%. A high sweetness level is a primary source of excess calories and sugar. A large milk tea with full sugar and pearls can contain over 30 grams of sugar, significantly impacting blood sugar levels and contributing to weight gain if consumed frequently. Even at 50% sugar, the intake is still considerable. Choosing lower sugar levels, like 30% or 0%, is the single most effective way to reduce the drink's overall caloric and sugar load.

Milk and Creamers: A Source of Calories and Fat

Standard milk teas at Gong Cha are made with either milk powder or non-dairy creamer. Non-dairy creamers can sometimes contain unhealthy trans fats, though fresh milk alternatives are often available. Opting for fresh milk or unsweetened plant-based milk alternatives (like soy or oat milk, where available) is a much healthier choice compared to creamer powders and typically lower in calories than whole milk. Milk foam, a popular topping, is also dairy-based and adds both fat and calories.

Toppings: Extra Calories, Carbs, and Texture

Toppings are a key part of the bubble tea experience but are also a major source of extra calories and carbohydrates. Classic tapioca pearls (boba) are starchy and, because they are often soaked in sugar syrup, add considerable sugar and calories. For instance, a single serving of pearls can add 35-60 calories. Other toppings like pudding and red bean are also high in sugar. For a healthier option, consider toppings like herbal jelly, basil seeds, or aloe vera, which are much lower in calories.

Comparison Table: Classic vs. Healthy Gong Cha Order


Feature	Classic Large Milk Pearl Tea (100% Sugar)	Healthier Customization (Medium)
Tea Base	Black tea	Green tea
Sweetness	100% sugar	30% sugar (or less)
Milk	Creamer powder	Fresh milk or plant-based milk
Toppings	Tapioca pearls	Herbal jelly or Basil Seeds
Calories (Approx.)	620 kcal	120-160 kcal
Sugar (Approx.)	40g+	10-15g

How to Order a Healthier Gong Cha

To enjoy Gong Cha without derailing your nutritional goals, follow these simple steps for a healthier, lower-calorie drink:

Choose a High-Quality Tea Base: Start with a simple green tea or oolong tea base for maximum antioxidant benefits with minimal calories.
Reduce Sugar Levels Drastically: Request a sweetness level of 0% or 30%. You will likely still taste the subtle natural sweetness of the tea without the overwhelming sugar rush.
Select Better Milk Options: Opt for fresh milk or non-dairy alternatives over creamer powder when ordering a milk tea.
Be Mindful of Toppings: Choose low-calorie toppings like basil seeds, herbal jelly, or aloe vera instead of high-sugar tapioca pearls. You can also ask for half the portion of your desired toppings.
Downsize Your Drink: Simply ordering a medium instead of a large will significantly cut down on calories and sugar across the board.

Potential Health Risks of Frequent Consumption

While occasional indulgence is fine, regular consumption of high-sugar bubble tea carries health risks. The high intake of added sugar is strongly linked to weight gain, an increased risk of type 2 diabetes, and dental issues. The tapioca pearls, in excess, can also lead to digestive issues like constipation due to their starchy, difficult-to-digest nature and lack of fiber. It is important to remember that these potential problems are associated with frequent consumption and high sugar levels, not a customized, low-sugar version enjoyed in moderation.

Conclusion

So, is Gong Cha tea healthy? In short, it can be. The nutritional quality of a Gong Cha drink is directly proportional to how mindfully it is ordered. The health benefits of the tea base are quickly overshadowed by high sugar and fat from additives in a standard order. By actively customizing your drink, opting for low sugar, healthier milk options, and mindful topping choices, you can enjoy a delicious bubble tea without the significant nutritional drawbacks. Treating it as an occasional treat rather than a daily staple is the healthiest approach, allowing you to enjoy the flavor while keeping your nutritional goals on track.

For more detailed nutritional information, you can consult Gong Cha's official resources.

Frequently Asked Questions

You can significantly reduce calories by asking for 0% or 30% sugar, choosing a plain tea or green tea base, opting for fresh milk or a plant-based alternative, and selecting low-calorie toppings like herbal jelly or aloe vera.

No, not all toppings are equally high in sugar. While classic tapioca pearls are often soaked in sugar syrup, healthier options like herbal jelly, basil seeds, and aloe vera are available and much lower in calories.

Individuals with diabetes should be cautious due to the high sugar content in many drinks. It is best to choose a zero-sugar option and avoid high-carb toppings like tapioca pearls, consulting a doctor or dietitian for personalized advice.

The lowest-calorie options are plain, unsweetened brewed teas like green or black tea. Choosing a fruit tea with 0% sugar and no toppings is also a low-calorie choice, though syrups may still contain sugar.

Enjoying bubble tea in moderation is key. If ordering a standard, high-sugar drink, an occasional treat once or twice a month is reasonable. For healthier customized versions, more frequent consumption may be acceptable.

Gong Cha offers both fresh milk and milk tea options. The standard 'milk tea' often uses a milk powder or non-dairy creamer, while 'lattes' usually specify fresh milk. It is important to ask which option you are getting.

Yes, most Gong Cha teas contain caffeine, with the amount depending on the tea base (e.g., black tea generally has more caffeine than green tea). It is a good idea to consider your caffeine intake, especially with regular consumption.