On average, a medium-sized (500ml) traditional milk tea contains 250 – 400 kcal, which can increase to 500 – 600 kcal if black pearls, pudding, or fruit jelly are added – equivalent to a main meal. Let My Auris help you find out how many calories are in milk tea and if drinking milk tea makes you fat.
How many calories are in 1 cup of milk tea?
A medium-sized (approximately 500ml) traditional milk tea typically contains about 250 – 400 kcal, depending on the recipe and type of topping. If you choose black pearl milk tea (full topping), the total calorie count can exceed 500 – 600 kcal, equivalent to a main meal.
For example:
Milk tea without topping: ~180 – 250 kcal
Black pearl milk tea: ~400 – 600 kcal
Low-sugar, low-topping milk tea: ~120 – 200 kcal
1 serving of black pearls (50g): ~100 – 160 kcal
1 serving of pudding/jelly topping: ~50 – 80 kcal
This total energy comes from sugar (~30g per cup), sweetened condensed milk, tapioca pearls, and artificial flavors. If you choose a large-sized cup or add more toppings like pudding, white pearls, or fruit jelly, the calorie count can increase significantly.
Milk tea with many toppings
How many calories do pearls and other toppings contain?
Tapioca pearls might seem harmless, but they contain 100–160 kcal in just a small serving. Add a bit of pudding, jelly, or fresh cream cheese, and the total calories in one cup of milk tea can reach 500–600 kcal. If consumed regularly, weight loss will be very difficult. Milk tea with many toppings is a sweet, high-sugar beverage that can easily lead to weight gain if not controlled.
Calorie content of different milk tea toppings:
Black Pearls The most popular topping. Each 50g serving contains approximately 150–160 kcal, mostly from starch and sugar. If you drink a medium-sized cup with one serving of pearls, nearly 160 kcal are added.
White Pearls Made from agar powder and sugar. Less chewy but still contains about 80–100 kcal/50g. Many mistakenly think they are lower in calories, but the difference is insignificant.
Egg Pudding, Cheese Pudding Each serving of pudding can add 120–140 kcal, mainly from sweetened condensed milk and fat. This is an energy-rich topping, so consider it carefully if you are on a diet.
Jelly, Fruit Jelly Seemingly light but still contains 50–70 kcal/serving, as sugar is added for sweetness and texture. The advantage is that it can easily replace tapioca pearls to reduce calories.
Cream Cheese (Milk Foam) A layer of savory, creamy foam can add 100–130 kcal depending on its thickness. It contains a lot of saturated fat, making it unsuitable if you are managing your weight or cholesterol.
Water Chestnut Jelly, Coffee Jelly, Aloe Vera Jelly These are new and interesting toppings, but their calorie content is still in the range of 60–100 kcal. Each time you add a topping, you’re adding a small snack’s worth of calories to your body.
Does drinking milk tea make you fat?
Are you worried if drinking milk tea makes you fat? The answer is: Possibly, if you drink it regularly without controlling your food intake or exercising adequately. The average adult body needs about 1800–2200 kcal/day. If one cup of milk tea accounts for up to 1/3 of your daily calorie intake, the risk of weight gain is clear – especially for those with a sedentary lifestyle or who are on a diet.
Many young people drink milk tea 2–3 times a week, combined with fast food or snacks, leading to fat accumulation, blood sugar imbalances, and an increased BMI. Some chewy tapioca pearls or those made with fructose sugar also have a high GI, which can easily cause an insulin spike, thereby stimulating abdominal fat storage.
Prioritize size M or smaller to reduce calorie intake
How to drink milk tea without worrying about weight gain
You can still drink milk tea without worrying about weight gain if you know how to control it, with just these 7 steps:
Step 1: Choose a small-sized cup Prioritize size M or smaller to reduce calorie intake. A medium-sized cup without toppings is only about 180 – 250 kcal, which is more suitable for those managing their weight.
Step 2: Limit toppings or replace them with low-calorie options Eliminating toppings or replacing them with fruit jelly can reduce at least 100 kcal. Choose only 1 type of topping if necessary.
Step 3: Choose the lowest possible sugar level Reduce sugar to 30 – 50%, or opt for a sugar-free version. You can also replace it with unsweetened tea or unsweetened juice.
Step 4: Prioritize plant-based milk Replace sweetened condensed milk with oat milk, almond milk, or low-fat milk to reduce fat and calories.
Step 5: Control consumption frequency Only drink 1 – 2 times per week, during the day and after main meals. Avoid drinking in the evening if you are not very active.
Step 6: Incorporate light exercise After drinking, it’s advisable to walk, climb stairs, or do light exercises to help burn calories.
Step 7: Notes for those needing weight management People losing weight, working out at the gym, or with blood sugar issues should opt for diet milk tea, no toppings, low sugar, or prepare it themselves at home.
If you still want to drink it, choose low-sugar milk tea, no toppings, or replace it with almond milk. Prioritize low-calorie options.
Who should limit milk tea consumption?
Controlling weight when drinking milk tea is something to be aware of if you belong to one of the groups below.
People who are losing weight or controlling calories
Milk tea contains approximately 250 – 500 kcal per cup. If toppings like tapioca pearls, pudding, or fruit jelly are added, the calorie count can reach up to 600 kcal – equivalent to a main meal. For those on a weight loss diet, frequent consumption of milk tea causes the total energy intake to exceed the limit, leading to difficulty in losing weight or regaining it.
If you still want to drink it, choose low-sugar milk tea, no toppings, or replace it with almond milk. Prioritize options with lower calorie content than traditional milk tea, and limit consumption frequency to 1 – 2 times/week.
People with obesity, high blood fat, or at risk of diabetes
Milk tea often contains a lot of sweetened condensed milk, tapioca pearls made from tapioca starch, and fructose sugar – all of which can easily raise blood sugar levels. This is particularly dangerous for people who are already obese, have type 2 diabetes, or are at high risk due to family history.
Sweet beverages like milk tea cause a sudden increase in insulin. Regular consumption can lead to insulin resistance, metabolic disorders, and visceral fat accumulation. Instead, choose plain water, unsweetened tea, or detox drinks if you want to quench your thirst while maintaining stable blood sugar levels.
Children and students who consume excessively
Milk tea is currently a popular drink among young people, but young children should not drink it excessively. The caffeine from tea, high sugar content, and energy from toppings can make children lose appetite for main meals, have difficulty sleeping, and increase the risk of early obesity. A small pearl milk tea contains up to 30g of sugar – far exceeding the daily recommended amount for children.
Parents need to guide their children to choose healthier beverages such as pure fruit smoothies, unsweetened juices, or low-calorie homemade milk tea if they want to indulge their children’s preferences.
Sedentary individuals or office workers
With a sedentary lifestyle, the energy from a cup of milk tea that is not burned will be converted into excess fat. Office workers who sit a lot and exercise little should particularly limit sugary milk tea with toppings. Opting for zero-calorie beverages, such as green tea, plain water, or low-fat milk tea, would be more suitable.
People prone to sugar addiction
Milk tea has diverse flavors and a sweetness that can easily become addictive. Drinking it daily can easily lead to a high sugar consumption habit. This not only affects weight but also disrupts taste perception, making you crave sweets frequently. This is one of the indirect factors causing uncontrollable weight gain and affecting the quality of healthy eating in the long run.
Milk tea is delicious and appealing, but not everyone should drink it regularly. If you belong to the aforementioned groups, be cautious when choosing the type of milk tea, toppings, and frequency of consumption. To ensure your health, don’t forget to carefully read the nutritional information and calorie content in one cup of milk tea before drinking. Make smart choices to maintain your physique and long-term health.
