Which boba tea has the least amount of caffeine?

November 14, 2025 •

4 min read

A typical cup of boba tea can contain anywhere from 20 to 70 mg of caffeine, but if you're sensitive to stimulants, you might be asking: which boba tea has the least amount of caffeine? The answer often lies in non-traditional, herbal, or powder-based milk options that use no actual tea base.

Quick Summary

This guide details the boba tea options with the lowest caffeine content, from naturally caffeine-free herbal and milk alternatives to low-caffeine white and green teas, plus ordering tips.

Key Points

Herbal Tea is Caffeine-Free: Herbal infusions like hibiscus, rooibos, and chamomile are naturally caffeine-free and the safest choice for zero caffeine.
Taro Milk Tea Can Be Caffeine-Free: Most taro milk teas are made with powder and milk, not tea, but it's important to confirm this with your barista to be sure.
White Tea has the Least Caffeine: Among traditional teas, white tea contains the lowest amount of caffeine because it is made from the youngest tea leaves.
Caffeine Comes from the Tea Base: The tapioca pearls themselves do not contain any caffeine, so the key to a low-caffeine drink is to choose the right base.
Order Milk-Only or Smoothies: Drinks like brown sugar milk or fruit smoothies/slushies are reliably caffeine-free as they do not use a tea base.

The search for a delicious, low-caffeine bubble tea can seem daunting in a world dominated by black tea and high-octane matcha. However, understanding the source of caffeine in your drink—the tea base—is the first step toward finding a satisfying, low-energy treat. The iconic tapioca pearls themselves are naturally caffeine-free, so your focus should be on what liquid they swim in.

The Safest Bet: Naturally Caffeine-Free Boba Options

For those who want zero caffeine, your best options are boba drinks made without any Camellia sinensis tea leaves. These alternatives rely on other flavorful liquids or powders to create the drink's base.

Herbal Tea Bases: Many shops offer herbal infusions that are naturally caffeine-free. Popular options include hibiscus, rooibos, or chamomile. These can be mixed with milk or fruit syrups to create a flavor profile similar to traditional boba. Rooibos, for example, offers an earthy, naturally sweet profile.
Powder-Based Milk Teas: Taro milk tea is a great example of a drink that is often caffeine-free. While some shops might add a tea base, the traditional preparation uses taro root powder mixed with milk or creamer and sweetener. It's crucial to ask your server if their taro is made without a black or green tea base to be sure. Other powder-based options like certain fruit milk teas can also be caffeine-free.
Fruit Smoothies and Slushies: If you're looking for a refreshing and vibrant drink, most fruit smoothies and slushies are made from real fruit or purees blended with ice, milk, or water. They are almost always caffeine-free and are a popular choice for those avoiding tea altogether.
Brown Sugar Milk: This popular drink consists of milk mixed with a rich brown sugar syrup, often featuring the famous brown sugar boba pearls. It is a creamy, decadent, and completely tea-free option.

The Lowest Caffeine 'True Tea' Options

For those who still want the authentic tea flavor but with less caffeine, you can opt for drinks made from Camellia sinensis plants that are processed differently.

White Tea: This is your best option for a 'true tea' with the least amount of caffeine. White tea is made from the youngest leaves and buds of the tea plant and undergoes minimal processing. This results in a delicate, light flavor and the lowest caffeine content among all true teas. You will need to specifically request a white tea base, as it's less common than black or green tea.
Green Tea: Next on the list is green tea. Containing less caffeine than black or oolong tea, a green tea base is a great low-caffeine choice for many. A jasmine green milk tea, for instance, typically has a modest caffeine content, though it is not caffeine-free.
Oolong Tea: Oolong falls between black and green tea in caffeine content. It has a distinctive, complex flavor and offers a moderate level of caffeine.

How to Order Boba with Less Caffeine

Start by asking: When ordering, explicitly ask if a specific flavor, like taro, is made with a tea base. Phrases like “Is this made with tea?” or “Can you make this without the tea?” are key.
Request a white or green tea base: If the shop offers it, swap the standard black tea for a white or green tea base to immediately reduce caffeine.
Opt for a shorter steep time: As a last resort, for shops that brew their tea fresh, you can ask for a shorter steeping time. The longer tea leaves are steeped, the more caffeine is released into the brew.
Explore milk-only bases: Look for menu items that specifically list 'milk' or 'latte' (often referring to a non-tea base) rather than 'milk tea.' Brown sugar milk is the most reliable example.

Boba Caffeine Level Comparison Table


Boba Drink Base	Approx. Caffeine Content (per 16 oz)	Notes
Herbal Tea (Rooibos, Hibiscus)	0 mg	Naturally caffeine-free infusions.
Powder-Based Taro/Fruit Milk	0 mg	If made without a tea base; always confirm.
Fruit Smoothie/Slushie	0 mg	Made with fruit puree, ice, and milk/water.
Brown Sugar Milk	0 mg	Tea-free, made with milk and syrup.
White Tea	~20 mg	Lowest caffeine of 'true teas'.
Green Tea	~35-45 mg	Less caffeine than black or oolong.
Oolong Tea	~30-50 mg	Moderate caffeine level.
Black Tea	~50 mg+	Highest caffeine among common boba teas.

Conclusion: Your Jitter-Free Boba Awaits

Choosing a boba tea with low or no caffeine is a matter of knowing your ingredients and asking the right questions. Your safest bets are the naturally caffeine-free herbal teas, fruit smoothies, or milk-only options like taro milk tea or brown sugar milk. For those who want a true tea flavor without the high caffeine kick, white tea is the lowest-caffeine option, followed by green tea. With these insights, you can enjoy the delightful taste and texture of boba without the unwanted caffeine effects, all while being a more informed and empowered consumer. Understanding the tea-making process is your key to unlocking a world of customizable, caffeine-conscious beverages.

For more information on the caffeine content of different tea types, you can consult reputable tea guides online.

Frequently Asked Questions

Not necessarily. Traditional taro milk tea is made from taro root powder and milk, without a tea base, making it caffeine-free. However, some shops might add a black or green tea base, so it's best to ask.

It depends on the base. Fruit smoothies and slushies are typically caffeine-free. If a fruit tea is made with a green tea base, it will contain some caffeine, but a fruit syrup mixed with an herbal base or water would be caffeine-free.

No, the tapioca pearls themselves are made from the cassava root and do not contain any caffeine. The caffeine in boba tea comes exclusively from the tea base.

White tea has the lowest caffeine content of all 'true teas' (those made from the Camellia sinensis plant). It is a good choice for those who want a tea flavor with a minimal caffeine kick.

You can request a lighter base, such as green or white tea instead of black tea. Additionally, asking the shop to use a shorter steeping time for the tea leaves will result in less caffeine extraction.

Rooibos boba is a caffeine-free alternative that uses a rooibos herbal tea base. Rooibos is known for its earthy, nutty flavor and can be made into a milk tea, providing a comforting and soothing, yet energizing, experience without the stimulants.

Green tea boba has a moderate caffeine level, typically lower than black tea but higher than white tea. It's a good middle-ground option for those who don't want a high dose of caffeine but still want a tea base.