Is Grass Jelly or Boba Healthier for Your Bubble Tea?

December 5, 2025 •

3 min read

Did you know that a standard serving of boba pearls can contain over 200 calories before adding syrup and milk? When choosing a bubble tea, the debate often comes down to the topping: is grass jelly or boba healthier for your drink?

Quick Summary

A comparison of grass jelly and boba reveals that grass jelly is typically the healthier, lower-calorie, and lower-sugar option. The overall health impact depends heavily on the drink's other ingredients, such as sweeteners and milk choices.

Key Points

Grass Jelly is Lower in Calories: A typical serving of grass jelly contains significantly fewer calories than boba pearls.
Boba is High in Sugar: Tapioca pearls are often cooked and steeped in brown sugar syrup, greatly increasing their sugar and calorie content.
Grass Jelly Offers Fiber: Made from the Mesona plant, grass jelly provides dietary fiber and potential herbal benefits.
Boba is Mostly Carbohydrates: Tapioca pearls are primarily a source of high carbohydrates with minimal nutritional value.
The Rest of the Drink Matters Most: The overall health of your bubble tea depends heavily on the sugar level and milk choice, not just the topping.
Customization is Key: You can make healthier choices by requesting less sugar and opting for lower-fat milk alternatives.

Grass Jelly vs. Boba: The Topping Showdown

With bubble tea's global rise, many are questioning the health implications of their favorite customizable drink. The choice of topping, in particular, can drastically change a beverage's nutritional profile. Both grass jelly and boba offer unique textures and flavors, but a closer look at their ingredients and calorie content reveals one clear winner for health-conscious consumers.

What is Grass Jelly?

Grass jelly, or herbal jelly, is a traditional East and Southeast Asian dessert. It is made from the leaves and stalks of the Mesona chinensis plant, a member of the mint family. The plant is boiled down, and the liquid is allowed to set into a smooth, dark, and gelatinous cube. Unlike the starchy and sugary boba, grass jelly is prized for its subtle, slightly bitter taste and its traditional 'cooling' properties, especially during warm weather.

What Are Boba (Tapioca Pearls)?

Boba pearls are the iconic chewy spheres found at the bottom of many bubble teas. They are made from tapioca starch, which is extracted from the cassava root. These pearls are typically cooked and then steeped in a brown sugar syrup, which gives them their classic dark color and sweet flavor. The heavy processing and preparation in sugar syrup significantly increase their carbohydrate and calorie count, making them the most calorie-dense component of many bubble tea drinks.

The Nutritional Showdown: Grass Jelly vs. Boba

This table provides a quick comparison of the key nutritional differences between grass jelly and boba pearls, helping you make a more informed choice.


Feature	Grass Jelly	Boba (Tapioca Pearls)
Primary Ingredient	Mesona chinensis herb	Tapioca starch (cassava root)
Calories (per serving)	~20–70 kcal	~110–280 kcal (plus syrup)
Fiber	Good source	Minimal
Added Sugar	Low (often optional)	High (usually steeped in syrup)
Herbal Benefits	Antioxidants, cooling properties	None
Glycemic Index (GI)	Likely lower	High (due to starch and sugar)
Texture	Smooth, soft, gelatinous	Chewy, bouncy, substantial

How Other Ingredients Impact Your Drink's Health

While your topping choice is important, it's not the only factor. The other ingredients in your bubble tea play a major role in its overall health profile. The amount of sugar syrup, type of milk, and other add-ins like creamers or fruit purees can dramatically increase the calorie count. For example, a brown sugar boba milk tea is often one of the most caloric options on the menu due to both the sugar-soaked pearls and the high sugar content of the drink itself. Opting for unsweetened tea bases and low-calorie milk alternatives is crucial for a healthier bubble tea.

How to Make a Healthier Bubble Tea Choice

For those who love bubble tea but want to reduce their sugar and calorie intake, here are some actionable tips:

Choose Grass Jelly Over Boba: Since grass jelly is naturally lower in calories and sugar, it is the superior choice from a health perspective. It still offers a pleasing texture without the high starch and sugar load of tapioca pearls.
Reduce Sugar Levels: Most bubble tea shops allow you to customize your sweetness level. Choosing 50% sugar or less is the most effective way to cut calories.
Opt for Low-Fat Milk Alternatives: Switch from whole milk or creamy powders to skim milk, almond milk, or soy milk to reduce fat and calories.
Select Fresh Brewed Teas: Choose a green, black, or oolong tea base instead of powdered mixes, which often contain more sugar and additives.
Limit Other Toppings: Add-ons like cheese foam, pudding, or extra syrups can add hundreds of extra calories. Stick to one topping, preferably grass jelly.

Conclusion: Is Grass Jelly or Boba Healthier?

When comparing grass jelly to boba pearls in a bubble tea, grass jelly is unquestionably the healthier choice. It offers a low-calorie, low-sugar alternative with added fiber and potential antioxidant benefits, while boba pearls are essentially high-carbohydrate, sugar-laden starch balls. Ultimately, the health of your beverage depends on all the ingredients. By being mindful of your sugar level, milk type, and toppings, you can enjoy a delicious bubble tea as a mindful treat rather than a daily indulgence.

For more information on the nutritional aspects of bubble tea and its ingredients, you can explore resources from reputable health and nutrition sites like WebMD.

Frequently Asked Questions

Yes, unsweetened grass jelly can be suitable for individuals with diabetes, especially when paired with low glycemic index ingredients. It's crucial to check the nutrition label for pre-packaged versions, which can contain added sugars.

Grass jelly has a smooth, soft, and slippery texture, similar to a gelatin dessert. Boba pearls, in contrast, are known for their signature chewy, bouncy consistency.

In addition to being low in calories and a source of fiber, grass jelly is traditionally believed to have a cooling effect on the body and contains antioxidants.

Yes, you can make boba pearls at home using tapioca starch, water, and brown sugar. To make them healthier, you can reduce the amount of sugar in the syrup or opt for natural sweeteners.

To make your bubble tea healthier, choose grass jelly as your topping, reduce the sugar level to 50% or less, select a fresh tea base, and opt for a low-fat milk alternative like almond or skim milk.

While boba provides a boost of energy from its high carbohydrate and sugar content, it offers minimal other nutritional benefits. This energy spike is often followed by a crash due to the high sugar load.

Research suggests that adding milk does not significantly hinder the body's absorption of the beneficial flavonoids and antioxidants found in tea. You can still get these benefits even in a milky bubble tea.

No, despite its name, grass jelly is not made from common lawn grass. It is made from the leaves and stalks of the Mesona chinensis plant, a type of mint.