Is Milk Tea Healthy to Drink? A Nutritional Look Beyond the Comforting Cup

November 6, 2025 •

5 min read

The healthiness of your daily cup of milk tea depends largely on its preparation, with store-bought varieties often packed with excessive sugar and calories. So, is milk tea healthy to drink? The answer requires a careful look at the ingredients and how they can affect your overall health.

Quick Summary

The health of milk tea depends on its preparation, as high sugar and fat content in many recipes can negate the benefits of tea and milk. While providing antioxidants and calcium, excessive intake can lead to weight gain, digestive issues, and sleep disturbances. Making healthy substitutions is key to enjoying this beverage in moderation.

Key Points

Moderation is Crucial: Enjoying 1–2 cups of milk tea per day is generally considered safe, provided sugar and fat content are low.
Risks from Sugar: The primary health risk of milk tea comes from excessive added sugar, which can lead to weight gain and blood sugar fluctuations.
Antioxidants and Calcium: Healthy versions provide antioxidants from tea leaves and calcium from milk, supporting heart health and strong bones.
Customize for Health: Make healthier milk tea at home by using low-fat or plant-based milk, natural sweeteners, and adding spices like ginger or cinnamon.
Be Mindful of Caffeine: The caffeine in milk tea can cause anxiety, insomnia, or jitters if consumed in excess, especially by sensitive individuals.
Beware of Digestion Issues: People with lactose intolerance may experience bloating or gas from milk, while tannins can affect iron absorption, so timing consumption is important.

The Nutritional Breakdown of Milk Tea

Milk tea is a beverage beloved worldwide, cherished for its comforting, creamy taste. Yet, its health profile is not as straightforward as a simple cup of plain tea. The nutritional content of milk tea is a blend of contributions from its various components—tea leaves, milk, and any added sweeteners or flavorings.

The Good: Antioxidants and Essential Nutrients

The base of milk tea, which is typically black or green tea, provides a source of beneficial antioxidants. These compounds, such as polyphenols, flavonoids, and catechins, help combat free radicals in the body, which can cause cellular damage and inflammation. These antioxidants are associated with potential benefits for heart health and reducing the risk of certain chronic diseases. When prepared with milk, the drink also gains nutritional value from the dairy. Milk is a natural source of protein, calcium, and vitamins (like vitamin D and B12), which are essential for strong bones and overall well-being. The combination can provide a more sustained energy boost compared to the sharp peak and crash from coffee's caffeine content.

The Bad: Sugar, Calories, and Additives

Unfortunately, many commercial milk teas, particularly popular bubble tea variants, are loaded with significant amounts of sugar and high-calorie ingredients. This can lead to a considerable intake of empty calories, which, if not balanced by an active lifestyle, can lead to weight gain and a higher risk of health issues like type 2 diabetes. The health concerns aren't just limited to sugar; full-fat milk and creamy additives also increase the calorie and saturated fat content. Toppings like tapioca pearls (boba), jellies, and sweetened syrups further compound the calorie count.

Decoding the Risks: When Milk Tea Becomes Unhealthy

Overconsumption of milk tea, particularly the sweetened and fatty versions, can lead to several adverse health effects.

Caffeine and its Consequences

While caffeine provides a desirable boost of mental alertness, excessive intake can lead to negative side effects. The caffeine content in milk tea can cause increased anxiety, jitteriness, and restlessness. Drinking large amounts, especially in the evening, can disrupt your sleep cycle and lead to insomnia. Regular consumption can also lead to caffeine dependency, causing withdrawal symptoms like headaches and irritability if you miss your daily cup.

The Impact on Digestion and Nutrient Absorption

For individuals with lactose intolerance, the dairy in milk tea can trigger digestive distress, including bloating, gas, and indigestion. Additionally, the tannins naturally found in tea can interfere with your body's ability to absorb iron from food. For those at risk of iron deficiency, it's recommended to avoid drinking milk tea during or immediately after an iron-rich meal. The tannins and caffeine can also increase stomach acidity, potentially leading to heartburn or acid reflux, especially when consumed on an empty stomach.

Weight Gain and Metabolic Concerns

Because most milk tea recipes are high in sugar and calories, daily consumption can contribute to weight gain over time if not counteracted by a balanced diet and regular exercise. The rapid blood sugar fluctuations caused by high sugar content can also contribute to the development of insulin resistance and increase the risk of type 2 diabetes. Some studies also suggest that the casein protein in milk may reduce the effectiveness of some of the tea's antioxidants related to metabolism and fat burning, although more research is needed.

Comparison Table: Healthy vs. Unhealthy Milk Tea


Feature	Healthy Milk Tea (DIY)	Unhealthy Milk Tea (Commercial/Overloaded)
Tea Base	High-quality black or green tea leaves	Often uses lower-grade instant powders or flavorings
Milk Type	Low-fat dairy, almond, oat, or soy milk	Full-fat milk, condensed milk, or non-dairy creamers
Sweetener	Minimal or no added sugar; natural alternatives like honey, jaggery, or stevia	High amounts of refined sugar, brown sugar syrup, or sweetened syrups
Add-ins	Spices like ginger, cinnamon, or cardamom	Calorie-dense toppings such as boba pearls, jellies, and flavored syrups
Calorie Count	Significantly lower, dependent on ingredients	Very high, especially with toppings
Health Impact	Provides antioxidants and calcium, can boost energy sustainably	Contributes to weight gain, high blood sugar, and metabolic issues

How to Make a Healthier Milk Tea

Enjoying milk tea doesn't have to mean sacrificing your health goals. By controlling the ingredients, you can make a delicious and nutritious version at home.

Simple steps for a healthier cup:

Choose your tea base: Opt for high-quality black, green, or herbal tea bags or loose leaves. Steep for the recommended time to extract flavor without bitterness.
Select a low-fat or plant-based milk: Swap full-fat milk for alternatives like skim milk, almond milk, or oat milk to reduce fat and calories.
Reduce or eliminate sugar: Gradually decrease the amount of added sugar. Try using a natural, low-calorie sweetener like stevia, or add a small amount of honey or jaggery for flavor.
Add natural flavor enhancers: Instead of sugary syrups, incorporate spices like ginger, cinnamon, cardamom, or cloves for added flavor and health benefits.
Drink in moderation: Stick to one to two cups per day to enjoy the benefits without the risks associated with excessive caffeine or calories.

The Verdict: Moderation is Key

So, is milk tea healthy to drink? It's not a simple yes or no. A plain, lightly sweetened cup of milk tea can offer a comforting blend of antioxidants and calcium. However, the commercial, highly sweetened, and fatty versions can pose significant health risks, including weight gain and digestive problems. Like many things in nutrition, the key lies in moderation and mindful preparation. By taking control of the ingredients, you can transform a potentially unhealthy treat into a more balanced, satisfying beverage that fits your nutritional goals.

NIH link: Molecular evidences of health benefits of drinking black tea

Conclusion

In the grand scope of a balanced nutrition diet, milk tea can be a part of your routine. The determining factors for its healthiness are the specific ingredients and the quantity consumed. By choosing low-sugar options, plant-based or low-fat milks, and avoiding caloric additives like boba pearls, you can enjoy the flavor and comforting ritual without the detrimental health effects. Pay attention to how your body responds, especially regarding caffeine intake and digestion, and always prioritize hydration with water throughout the day. When prepared thoughtfully, milk tea can be a guilt-free indulgence, but without mindful choices, it can quickly become an unhealthy habit.

Frequently Asked Questions

Yes, milk tea can cause weight gain if it contains high amounts of sugar, full-fat milk, and caloric add-ins like boba pearls. Daily consumption of these high-calorie versions without balancing with exercise can lead to a calorie surplus.

Drinking milk tea on an empty stomach is not recommended for everyone, as the combination of tannins and caffeine can increase stomach acidity, leading to acid reflux, heartburn, or indigestion.

Some studies suggest that milk proteins may bind to and slightly reduce the absorption of antioxidants, particularly catechins in green tea. However, the effect on black tea antioxidants is often considered less significant.

For a healthier version, opt for low-fat dairy milk, or plant-based alternatives like almond, oat, or soy milk. These options significantly reduce the calorie and saturated fat content compared to full-fat dairy or creamers.

Yes, milk tea contains caffeine, which can disrupt your sleep cycle. Consuming it late in the day can make it difficult to fall asleep or lead to restless, fragmented sleep.

Besides potential acidity, the dairy content can cause bloating, gas, or indigestion, especially for those who are lactose intolerant. The caffeine can also act as a diuretic, potentially causing dehydration.

You can make a healthier milk tea by using less or no refined sugar, opting for a lower-fat milk alternative, and adding natural flavors like ginger, cinnamon, or cardamom instead of sugary syrups.