Can I Have Boba (Bubble Tea) While Pregnant?

Boba tea, also known as bubble tea, is a tasty and refreshing mix of tea, milk, sugar, and chewy tapioca pearls.

It's a fun Taiwanese drink that’s become a favorite all over the world, but if you're pregnant, you might have some concerns.

Here’s what you need to know to enjoy your boba safely during pregnancy.

What Is Boba Tea?

Boba tea, also known as bubble tea, boba milk tea, or pearl milk tea, is a popular Taiwanese drink made with tea, milk, sugar, and chewy tapioca pearls.

Often served cold, it has become a global favorite for its refreshing, sweet, and customizable qualities.

The drink can vary in flavor and texture depending on the ingredients and how it’s prepared [*].

What Is Boba Tea Made Of?

Boba tea is made up of a few key ingredients that come together to create its unique flavor and texture. Here's a breakdown of what goes into this popular drink:

• Tea: Typically, boba tea is made with black, green, or oolong tea, though other varieties have become more common. The tea is brewed and served either hot or cold, providing the base flavor for the drink.
• Milk: Boba tea can be made with dairy milk, or alternatives like almond, coconut, or oat milk. The milk adds creaminess and balances the sweetness of the tea.
• Sugar: Sugar is a key ingredient, often in the form of syrup, to sweeten the tea. Some boba shops offer options to adjust the sweetness level to suit personal preferences.
• Tapioca: The defining feature of boba tea is the tapioca pearls, made from cassava starch. These chewy, round balls are typically cooked in brown sugar syrup for flavor and color, though other varieties like popping boba (which bursts with fruit juice) are also popular [*].

Can I Have Boba While Pregnant?

Yes, you can have boba tea while pregnant, but it’s important to enjoy it in moderation. There are some considerations, such as caffeine, sugar, and additives in the drink, which should be carefully managed to ensure a healthy pregnancy.

Caffeine

Boba tea is often made with caffeinated teas like black, green, or oolong, which can cross the placenta and affect fetal development.

While moderate caffeine consumption (around 200 mg per day) is generally considered safe during pregnancy, excessive intake has been linked to complications like low birth weight, preterm birth, and long-term health issues for offspring [*].

If you're concerned about caffeine, opting for caffeine-free boba teas made with fruit-based syrups can be a safer choice, as they don’t contain tea or caffeine.

Milk

Many boba teas are made with milk, whether dairy or plant-based. If you're pregnant, it's important to ensure that the milk used is pasteurized to avoid the risk of harmful bacteria, such as listeria.

Additionally, some plant-based milks may contain added sugars or additives, so it’s wise to check the labels and choose those with minimal ingredients.

For lactose-intolerant individuals or those looking to avoid dairy, options like almond, oat, or coconut milk are popular [*][*].

Sugar

Boba tea can be pretty high in sugar, which when over consumed might lead to weight gain, gestational diabetes, or even preterm birth.

Luckily, most places let you adjust the sweetness, so you can cut back on sugar. You can also try going for a smaller size or picking a fruit-based tea instead of a milk one to keep the sugar in check while still enjoying your drink [*].

Tapioca

The tapioca pearls in boba tea are made from cassava starch, which is generally safe to consume during pregnancy.

However, the chewy pearls are high in carbohydrates, which can contribute to high-calorie intake.

They also have minimal nutritional value, so it’s important to balance your diet with other nutrient-rich foods [*].

How to Order Boba During Pregnancy

If you're craving boba tea during pregnancy, it's important to make mindful choices to ensure both you and your baby stay healthy. From picking the right tea base to reducing sugar, these simple adjustments can help you enjoy your bubble tea with peace of mind.

Choose Decaffeinated Tea

Pregnancy-safe bubble tea starts with the right tea base. Use moderation with caffeinated options like black or green tea, as high caffeine intake can affect your pregnancy [*].

Or, opt for decaf tea or herbal teas like rooibos, chamomile, or ginger for a soothing, caffeine-free alternative.

Go Easy on the Sugar

Pregnancy comes with a heightened risk of gestational diabetes, so it's a good idea to keep an eye on your sugar intake [*].

Ask for less sugar or choose a natural sweetener like honey or agave to minimize your sugar load while still enjoying that sweet treat [*].

Choose Fresh Fruits Over Syrups

Fruity bubble tea can be a healthier option, but many shops add syrups and artificial flavors that can be high in sugar.

When ordering, go for fresh fruit toppings like blueberry, mango, strawberry, or kiwi if you can. That way you can get the fruity flavor you’re after without all the unnecessary sugars.

Plus, many fruits contain vitamins and antioxidants too, so you actually get some nutritional value from them [*].

Are There Any Benefits of Drinking Boba Tea During Pregnancy?

Many teas can offer potential benefits during pregnancy, such as helping with morning sickness or insomnia [*]. Antioxidants in green and black tea, particularly flavanols like catechins, have been shown to offer health benefits [*].

However, there are no health benefits associated with drinking boba tea specifically since the tapioca pearls don’t offer much nutritional value.

Even though its calories and carbohydrates can provide a temporary energy boost, boba tea often contains high levels of sugar, which is linked to long-term health issues like diabetes and obesity [*].

Bubble Tea and Pregnancy FAQ

How much caffeine is in bubble tea?

The caffeine content in bubble tea depends on the type of tea used. Regular black or green tea can contain around 25-50 mg of caffeine per 8 oz, and matcha (a variety of green tea) can contain up to 88 mg of caffeine per 8 oz [*].

How much caffeine does boba tea have compared to coffee?

Boba tea contains less caffeine than coffee, but the amount varies depending on the tea base used. For example, a typical cup of black tea boba contains at least 45 mg of caffeine, while green tea boba usually has 20-45 mg. In comparison, a regular cup of coffee contains around 95 mg of caffeine per 8 oz [*].

Which bubble tea has no caffeine?

Herbal teas or decaffeinated options, like hibiscus or chamomile, are caffeine-free and great choices for a pregnancy-safe bubble tea [*].

Are tapioca pearls safe for pregnancy?

Tapioca pearls are generally safe for pregnancy as long as they have been prepared and stored properly, unless you have an allergy to cassava [*].

Is milk tea safe during pregnancy?

Milk tea can be safe during pregnancy, but the same recommendations apply: limit caffeine intake to < 200 mg/day, use pasteurized milk, and make sure there isn't too much sugar [*].

The Bottom Line

You can totally enjoy boba tea while pregnant as long as you keep a few things in mind when ordering it.

Go for decaf tea, keep the sugar low, and pick fresh fruit instead of artificial syrups. Also, make sure the milk is pasteurized.

As long as you take that into account, you can sip on some boba tea without worry.

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