If you haven’t had milk tea, you’re missing out. The possibilities are endless when it comes to the flavors of milk tea, but what makes it a one-of-a-kind beverage is the chewy tapioca pearls that rest at the bottom of the cup. Many refer to these drinks as bubble tea, as the pearls look like little bubbles. The most common name for the little balls of joy, however, is boba.
Boba is gluten-free. Traditional boba pearls contain only water, sugar, and tapioca starch, all of which are gluten-free. If you’re opting for a ready-made boba tea, make sure to verify with the coffee shop if there is potential for cross-contamination. The best gluten-free alternatives to boba are Lakanto Sugar Free Matcha Latte Mix and Jade Leaf Organic Matcha Latte Mix.
Now, let’s dive deeper into the nutritional information and ingredients of several brands that manufacture boba and determine which are healthy and gluten-free.
Contents
Is Boba Healthy?
This Asian sweet iced tea is generally loaded with sugar, but boba on its own is healthy. As you will likely deduce after you’ll see the different boba brands below, not all boba is created equal. Certain brands pack extra sugar, unhealthy binding agents, artificial flavors and colors, and other harmful additives. Always scan the labels. When it comes to boba, the fewer ingredients on the package, the better.
Boba that doesn’t contain sugar is usually bland, so if you are hoping to find boba with a touch of sweetness, go for brands that use natural sweeteners, not “natural flavors” or sugary syrups. So the short answer is yes, boba can be healthy but know your brands.
Healthy Boba List
Of the boba brands we’ve listed below, Bob’s Red Mill Small Tapioca Pearls and Bolle Boba Bubble Tea Pearls are the healthiest options with clean ingredients. Tons of boba varieties can be found at Asian supermarkets as well, but some labels might be in another language. If you plan to explore new brands and are unable to read the package contents, make sure to have someone help translate so you know what ingredients you are consuming. It is important to note that none of the boba mentioned below lists that it is certified gluten-free, even though none of them contain wheat or gluten.
Nutritional Facts for Boba
Boba comes in two varieties: bursting and regular. Bursting boba bursts in your mouth, and is typically filled with sugar, water, fruit juice, and both natural and artificial flavors. Then there is regular boba, which is somewhat soft and chewy, which we will be going into detail about below.
WuFuYuan BOBA Tapioca Pearl – Black Sugar Flavor
This boba brand has hints of caramel and is on the chewier side. WuFuYuan tapioca pearls are not certified gluten-free but don’t contain any wheat products. Compared with other boba brands, this variety has a lot of carbohydrates and ingredients like corn starch and artificial flavor that aren’t providing any nutrients and can increase blood sugar levels.
Ingredients:
- Tapioca Starch
- Water
- Corn Starch
- Caramel
- Guar Gum
- Sodium Diacetate
- Sodium Dehydroacetate
- Artificial Flavor
Nutritional Facts (Per ¼ cup/30 grams):
- Calories 110
- Total Fat: 0g, 0% DV
- Cholesterol: 0mg, 0% DV
- Sodium: 35mg, 1% DV
- Total Carb: 27g 10%
- Dietary Fiber: 0g
- Sugars: 0g
- Protein: 0g
Buddha Bubbles Boba
These mildly sweet flavored gelatin balls are a great addition to add to your homemade milk tea–served on ice or warm. Their website also offers an assortment of milk tea powders so you can make your bubble tea at home. All you have to do is boil water and put the pearls in for 5 minutes so they become soft and chewy. These boba pearls are gluten-free, but they contain artificial colors and are fairly high in carbs.
Ingredients:
- Sugar
- Creamer (hydrogenated coconut oil, corn syrup solids, sodium caseinate: a milk derivative, dipotassium phosphate, mono and diglycerides, sodium silicoaluminate)
- Glucose
- Flavor
- Natural Color
- Artificial Color
Nutritional Facts (Per ⅓ cup/60 grams):
- Calories 100
- Total Fat: 0g, 0% DV
- Cholesterol: 0mg, 0% DV
- Sodium: 60mg, 3% DV
- Total Carb: 27g 9%
- Dietary Fiber: 0g
- Sugars: 3g
- Protein: 3g
Boba Art by My Smart Mom
DIY boba is made for anyone who likes to get crafty. This particular boba brand tastes like brown sugar and caramel and is extra chewy. It is not certified gluten-free, but it doesn’t contain any gluten. This brand has lots of additives such as Acetylated Distarch Phosphate which is used to stabilize oily foods, and Hydroxypropyl Starch, which helps with the viscosity of the boba. Be cautious when you see a list of ingredients with names you are unable to pronounce.
Ingredients:
- Tapioca Starch
- Acetylated Distarch Phosphate
- Acetylated Distarch dilate
- Hydroxypropyl Starch
- Water
- Xanthan Gum
- Carmel Colors
- Brown Sugar Flavor
- Potassium Sorbate
- Citric Acid
Nutritional Facts (Per ⅓ cup/50 grams):
- Calories 120
- Total Fat: 0g, 0% DV
- Cholesterol: 0mg, 0% DV
- Sodium: 40mg, 2% DV
- Total Carb: 30g 11%
- Dietary Fiber: 0g
- Sugars: 0g
- Protein: 0g
Bob’s Red Mill Small Pearl Tapioca
This version of tapioca pearls is a lot smaller than the traditional boba, but with the same great texture and taste. There is only one ingredient–tapioca starch–making this option healthy, relatively flavorless, and free of gluten. Bob’s Red Mill recommends sneaking these tapioca pearls into cinnamon rolls as a secret ingredient to add more texture and compliment the softness of cinnamon rolls. You can also use it to make tapioca pudding.
Ingredients:
- Tapioca Starch
Nutritional Facts (Per 1 Tbsp/8 grams):
- Calories 30
- Total Fat: 0g, 0% DV
- Cholesterol: 0mg, 0% DV
- Sodium: 0mg, 0% DV
- Total Carb: 7g 3%
- Dietary Fiber: 0g
- Sugars: 0g
- Protein: 3g
Bolle Boba Bubble Tea
These premium black boba tapioca pearls offer a sweeter flavor with notes of maple and caramel. It takes a bit longer to boil than other brands but has simple ingredients and a powerful flavor that makes cooking it worth the wait. While this brand doesn’t say certified gluten-free, it does not contain any gluten or wheat products. Bolle’s boba is also high in protein, so you can use them to pack more protein into your diet.
Ingredients:
- Tapioca Starch
- Water
- Carmel
- Maple Syrup Flavor
Nutritional Facts (Per 1/4th cup/30 grams):
- Calories 80
- Total Fat: 0g, 0% DV
- Cholesterol: 0mg, 0% DV
- Sodium: 0mg, 0% DV
- Total Carb: 19g 6%
- Dietary Fiber: 0g
- Sugars: 0g
- Protein: 7g
Alternatives to Boba
If you’re not big on milk tea, there are tons of other delicious and healthier beverage choices on the market waiting for you to pluck them off the shelves. We picked out a few options for you that are healthy, packed with vitamins, and are gluten-free.
Lakanto Matcha Latte
If you love matcha lattes but want something minimally sweet and low in sugar, you’ve got to try Lakanto Matcha mix. Matcha is known to increase metabolism and endurance which will help you detoxify while simultaneously burning calories. Matcha is also a great coffee replacement if you are trying to wean off caffeine.
Lakanto’s matcha latte recipe uses tapioca and sugarcane flour, so celiacs are in the clear. It is important to note that Lakanto doesn’t have a certified gluten-free seal on their products, but all their products are naturally gluten-free.
Ingredients:
- Lakanto Monk Fruit
- Sweetener (Erythritol and Monk Fruit Extract)
- Tapioca Flour
- Sugarcane Fiber
- Matcha
- Natural Flavors
- Seaweed Derived Calcium and Magnesium
- Sea Salt
- Cellulose Gum
- Bacillus Subcilis
- Probiotic
- Sunflower Lecithin
Nutritional Facts (Per 1 tbsp/13 grams):
- Calories 10
- Total Fat: 0g, 0% DV
- Saturated Fat: 0.5g, 3%
- Cholesterol: 0mg, 0% DV
- Sodium: 110mg, 5% DV
- Total Carb: 11g 4%
- Dietary Fiber: 5g, 18%
- Sugars: 0g, 0%
- Protein: 0g
Jade Leaf Matcha Latte Mix
If you’re looking to try a few varieties of matcha, another stellar brand is Jade Leaf. Their artisanal matcha is grown in Japan in Uji and Kagoshima from family-owned partner farms. This matcha only has two ingredients–matcha green tea powder and unrefined cane sugar–and they are both organic.
This matcha is clean and somewhat bitter, somewhat sweet. It will be sure to give you the kick you need to get your morning off on the right foot.
Ingredients:
- Organic Unrefined Cane Sugar
- Organic Japanese Matcha Green Tea
Nutritional Facts (Per 2 tsp/10 grams)
- Calories 40
- Total Fat: 0g, 0% DV
- Saturated Fat: 0.5g, 3%
- Cholesterol: 0mg, 0% DV
- Sodium: 0mg, 0% DV
- Total Carb: 9g, 3%
- Dietary Fiber: <1g, 3%
- Sugars: 0g, 0%
- Protein: <1g
Laird Superfood Pumpkin Spice Creamer
Get festive and throw some pumpkin spice creamer into your morning cup of joe or chai tea. Laird Superfoods’ Pumpkin Spice Creamer has no artificial ingredients and is loaded with calcium from plant algae.
Most spices are organic, and the product is vegan and gluten-friendly. If you are on the pumpkin spice train, you’ll want to add this to your shopping list. This product is also gluten-free.
Ingredients:
- Coconut Milk Powder
- Organic Coconut Sugar
- Organic Pumpkin Spice Blend
- Pumpkin Powder
- Aquamin (calcium from marine algae)
- Organic Extra Virgin Coconut Oil
Nutritional Facts (Per 1 tsp/2 grams):
- Calories 10
- Total Fat: 1g, 1% DV
- Saturated Fat: 0.5g, 3%
- Cholesterol: 0mg, 0% DV
- Sodium: 0mg, 0% DV
- Total Carb: 1g 0%
- Dietary Fiber: 0g
- Sugars: 1g, 1%
- Protein: 0g
Boba Pearl Pairings
The gummy bear consistency of boba makes drinking milk tea a fun activity. Boba is consumed through large colorful straws, giving the act of drinking them a playful quality. The boba also adds texture and variety to the liquid. Most people associate boba with milk tea, though you can truly put them on anything because they don’t have much flavor. If you love the texture of boba and are looking for new ways to eat it, throw some on a breakfast bowl, on avocado toast, on waffles or pancakes, or into a cake mix.
Because it is such a popular beverage, there are countless shops made for the sole purpose of selling milk tea. While milk tea is easily accessible to go out and purchase, it is also a fun activity to make your own at home using store-bought boba and whatever tea and milk you prefer. Sure you can eat boba on its own, but it’s truly not the same without tea to go with it.
Tapioca is a versatile ingredient that pairs well with a plethora of flavors, which is why it is the perfect agent to go with delectable milk teas such as Honey Dew, Taro, Matcha, Lavender, or Jasmine.
Related Questions
Does Boba Have Caffeine?
Boba itself does not contain caffeine, however certain types of bubble teas may contain caffeine. The main teas to look out for are black and matcha green tea, as they have small amounts of caffeine.
Is Boba Vegan?
While most boba is vegan, some contain milk-based products and milk derivatives. Milk tea–of course–is not vegan as it contains milk, though there are nut-based milk teas found at select bubble tea shops.
Does Boba Have Sugar?
Yes, most boba has sugar, giving the tapioca pearls a mildly sweet flavor. Some brands do not use sugar in their boba, making it taste like flavorless gelatin.