Boba tea is everywhere, but how does it stack up nutritionally?

Whether it’s a creamy milk tea packed with chewy tapioca or a bright fruit refresher topped with popping bubbles, bubble tea always hits the spot. But let’s be real, if you’ve ever taken a sip and thought, “Wait, how many calories are in boba tea?”, you’re not the only one.

At Balance Grille, we’re committed to transparency, so we’re breaking down the calories and protein in our most popular drinks to help you sip smarter. In this blog, we’ll break down calories, protein, and smart swaps so you can sip your Balance Grille boba your way.

What Impacts the Calories in Boba Tea?

One of the best (and trickiest) things about boba tea is how customizable it is. That also means calories vary depending on how you build your drink.

Here’s what makes the difference:

• Base choice: Starting with green tea? Assam tea? Butterfly pea tea? The tea itself is usually super low-calorie, like zero to five calories per cup.
• Milk or no milk: Adding dairy or plant-based milk brings creaminess and calories. Whole milk can add 100+ calories, while oat or soy milk usually clocks in around 50–80 calories. 
• Sweeteners: Syrups and fruit purées are where a lot of hidden sugar lives. One ounce of simple syrup can add 30–50 calories. Want to go lighter? Ask for half-sweet or no-sweet. 
• Toppings: Tapioca pearls add 63 calories per ounce. Popping boba and chia seeds can range from 30 to 100+ calories, depending on the portion.
• Size of drink: A standard 16oz is the default, but upgrade to a 24oz, and you’re doubling most of what’s in the cup, calories included.

So, wondering how many calories are in boba tea? It depends on your order, but let’s get into the numbers.

Balance Grille Boba Calorie Ranges (Average Estimates)

Here’s a quick look at average calorie ranges across our go-to drink types:

• Classic Milk Teas with Tapioca: 180–260 calories
• Frozen Fruit Teas: 160–220 calories
• Red Bull Bubble Teas (Flight Fuel Series): 200–300+ calories
• Butterfly Tea Series (No Caffeine): 120–180 calories

Actual calories depend on sweetness, toppings, and milk options. Our online menu has more details for you! 

Calories + Protein Breakdown of Popular Balance Grille Boba Teas

Let’s break down five Balance Grille Bubble tea favorites, with calorie and boba tea protein info included:

1. Tiramisu (Milk Tea Series)

• Calories: ~240
• Protein: 2–4g (varies by milk type)

Think of this one like dessert in a cup. It’s rich, creamy, slightly chocolatey, and has just the right level of sweetness. We top it with chewy tapioca pearls for that classic boba experience. Go with oat or soy milk for a slight protein boost.

2. Pom-Zu (Flight Fuel Series)

• Calories: ~290
• Protein: <1 g

Need a lift? This energy-forward drink blends Red Bull with yuzu and pomegranate, plus blueberry bubbles for fun. Not a boba tea protein powerhouse, but an excellent midday pick-me-up.

3. Peachy Vibes Only (Frozen Tea)

• Calories: ~210
• Protein: 0–1g

It’s light, fruity, and perfect when you want something hydrating and delicious. With yuzu purée, white peach, green tea, and strawberry bubbles, this one’s got that summer-in-a-cup energy.

4. Eye of the Tiger (Butterfly Tea Series)

• Calories: ~170
• Protein: <1 g

One of our lightest drinks. With passionfruit and pomegranate over caffeine-free butterfly tea, this is the pick for anyone who wants a colorful, low-calorie sip.

5. Red Bean (Frozen Tea)

• Calories: ~250
• Protein: 3–5g

This one’s kind of the hidden gem. Red beans blend with Assam tea and milk to create a creamy, nutty flavor and deliver plant-based protein from the bean and milk combo. It’s rich in fiber, too. 

Can Boba Tea Be High in Protein?

Most boba teas are carb-forward and low in protein. They are built for flavor and vibes, not muscle gain.

That said, if you want some extra protein, here’s how:

• Choose milk-based drinks with protein-rich options: If you’re looking to level up your boba tea protein game, oat or soy milk are great picks. They’ve got more protein than almond or even regular dairy milk, and still keep your drink creamy and satisfying.
• Add red bean or chia-based toppings: These aren’t just tasty add-ons; they bring in a little plant-based protein and some fiber to help keep you fuller longer.
• Pair boba with a high-protein bowl: Get your drink alongside a Four-Star Bowl with grilled chicken or a Budda Bowl for a full, balanced meal.

So while boba tea on its own won’t replace your protein shake, a few smart swaps and pairings can turn it into a more balanced part of your day.

How to Order a Healthier Boba at Balance Grille

Trying to cut back on calories but still want that chewy, bubbly joy? We feel you. 

Here’s how we like to lighten things up:

• Reduce or remove syrup: You’ll save 30–100+ calories right here. 
• Choose fruit teas or butterfly tea over milk-heavy bases: They are lighter, hydrating, and still packed with flavor.
• Skip or lighten the toppings: Lychee or kiwi bubbles are lower in calories than traditional tapioca.
• Size matters: 16oz is plenty. Going smaller can be the easiest way to cut calories of all.

Want to see how we pair our drinks with meals? Check out our Bubble Tea + Bowl Combos to get an idea. 

FAQs

Q: How many calories are in boba tea at Balance Grille?

 A: Calorie counts range from ~120 to 300+, depending on the type, milk, and toppings. For example, Pom-Zu has ~290 calories, while butterfly teas are often under 180.

Q: Is boba tea high in protein?

 A: Most boba tea is low in protein, but milk-based or red bean teas may offer 2–5g per serving. For more protein, pair with a bowl like Budda or Four-Star.

Q: How can I make my boba tea healthier?

 A: Choose lower-calorie bases like green or butterfly tea, reduce syrup, and select lighter toppings.

Balance Means Options 

At Balance Grille, bubble tea isn’t just a drink; it’s a lifestyle experience. Whether you’re powering through your afternoon with a Pom-Zu or keeping it light with something from our Butterfly Tea Series, we make it easy to sip the way you want.

We’re all about real ingredients, customizable options, transparent info, and bold flavors, and giving you the freedom to build a drink that works for your day. Want it low-calorie? Done. Need an energy boost? Got you. Skipping dairy? No problem.

Because at the end of the day, Balance looks different for everyone, and that’s exactly how it should be. 

Ready to build your perfect boba? Start your order now.