Bubble Tea
Limited nutritional benefit
Sweet black milk tea with chewy tapioca pearls in brown sugar syrup.
Bubble tea, or pearl milk tea, comes from Taiwan: strong black tea with milk and sugar, poured over ice and chewy tapioca pearls soaked in brown sugar syrup. A 550 g glass has around 405 kcal and 92 g of carbohydrate, including about 48 g of sugars, and only 3 g of protein; the pearls alone add about 180 kcal. Using half the sugar saves about 80 kcal per glass.
Macronutrients Distribution
Basic Nutritional Info
| Nutrient | Value | DV |
|---|---|---|
| Protein | 0.6g | 1.1% |
| Fat | 0.6g | 0.9% |
| Carbs | 17g | 5.7% |
| Simple Sugars | 5.95g | Estimate |
| Complex Carbs | 11.05g | Estimate |
| Water | 82g | 3.3% |
| Calories | 74 | 3.3% |
Glycemic Index
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Fatty Acids Composition
| Fatty Acid | Amount | Unit | DV |
|---|---|---|---|
| Saturated | 0.35 | g | 1.7% |
| Monounsaturated | 0.15 | g | 0.6% |
| Polyunsaturated | 0.04 | g | 0.3% |
| Omega-3 | 0.012 | g | Estimate |
| Omega-6 | 0.028 | g | Estimate |
| Trans | 0 | g | 0.0% |
Antioxidants
Antioxidants (e.g. vitamin C, vitamin E, selenium, polyphenols, carotenoids) help protect cells from oxidative stress and support health. They are found in fruits, vegetables, nuts, and some animal products.
Compounds with antioxidant activity. Vitamin C, E and selenium are included when present in the product.
| Compound | Amount | Unit |
|---|---|---|
| Vitamin E | 0.01 | mg |
| Selenium | 0.84 | mcg |
Vitamins
| Vitamin | Amount | Unit | DV |
|---|---|---|---|
| vitamin A | 8.61 | mcg | 1.0% |
| vitamin B1 | 0.009 | mg | 0.8% |
| vitamin B2 | 0.036 | mg | 2.8% |
| vitamin B3 | 0.022 | mg | 0.1% |
| vitamin B6 | 0.009 | mg | 0.5% |
| vitamin B9 | 2.5 | mcg | 0.6% |
| vitamin B12 | 0.084 | mcg | 3.5% |
| vitamin C | 0 | mg | 0.0% |
| vitamin D | 0.019 (1 IU) | mcg | 0.1% |
| vitamin E | 0.013 | mg | 0.1% |
| vitamin K | 0.056 | mcg | 0.0% |
Minerals
| Mineral | Amount | Unit | DV |
|---|---|---|---|
| calcium | 28.1 | mg | 2.8% |
| iron | 0.196 | mg | 1.1% |
| magnesium | 3.73 | mg | 0.9% |
| phosphorus | 16.9 | mg | 2.4% |
| potassium | 46.4 | mg | 1.8% |
| sodium | 11.5 | mg | 0.5% |
| zinc | 0.091 | mg | 0.8% |
| copper | 0.015 | mg | 1.7% |
| manganese | 0.094 | mg | 4.1% |
| selenium | 0.844 | mcg | 1.5% |
Essential Amino Acids
| Amino Acid | Amount | Unit | DV | DIAAS |
|---|---|---|---|---|
| Histidine | 18 | mg | 2.6% | 176% |
| Isoleucine | 31 | mg | 2.2% | 162% |
| Leucine | 57 | mg | 2.1% | 146% |
| Lysine | 50 | mg | 2.4% | 163% |
| Methionine | 20 | mg | 1.9% | 136% |
| Phenylalanine | 61 | mg | 3.5% | 233% |
| Threonine | 26 | mg | 2.5% | 163% |
| Tryptophan | 8 | mg | 2.9% | 190% |
| Valine | 39 | mg | 2.1% | 153% |
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Recipe
See full recipeIngredients
- Dry black tapioca pearls (quick-cook) 100 g
- Water, for boiling the pearls 1.5 liters (drained)
- Dark brown sugar 60 g
- Water, for the syrup 60 ml
- Strong black tea (4 bags of Assam or Ceylon brewed in 450 ml boiling water), cooled 400 ml
- Whole milk 200 ml
- Sugar 2 tbsp (25 g)
- Ice cubes 150 g
Instructions
- 1
Brew the tea bags in the boiling water for 5 minutes, remove them, stir in the sugar and let the tea cool.
- 2
Bring the water for the pearls to a rolling boil, add the pearls and stir until they float.
- 3
Boil for 5-8 minutes (or as the package says), then cover, take off the heat and leave for 5 minutes, until chewy all the way through.
- 4
Meanwhile simmer the brown sugar with the 60 ml of water for 3-4 minutes into a thin syrup.
- 5
Drain the pearls, rinse them briefly with warm water and stir them into the syrup; leave for 5 minutes.
- 6
Divide the pearls and syrup between 2 tall glasses, add the ice, then pour in the tea and milk.
- 7
Stir and serve with wide straws.