1. Introduction
Green milk tea is a delightful blend of green tea and milk, enjoyed both hot and iced. This creamy and refreshing drink is popular in East Asia, particularly in Taiwan, where bubble tea culture thrives. Over the years, it has gained worldwide recognition, appearing in cafes and tea shops across the globe.
One reason for its popularity is its versatility. Variations include the classic tea with milk, jasmine-infused milk tea with floral notes, and matcha-based milk tea with a rich, earthy flavor. Many tea lovers also enjoy boba milk tea, which adds chewy tapioca pearls for extra texture.
Beyond its delicious taste, this creamy tea is packed with antioxidants, supports metabolism, and provides a moderate caffeine boost, making it a well-balanced alternative to coffee. Whether you prefer a traditional tea experience or a fun bubble tea twist, there’s something for everyone to enjoy.
In this article, we’ll cover everything you need to know about this creamy tea, including its ingredients, calorie content, health benefits, and how to make it at home. By the end, you’ll have all the details to enjoy it just the way you like.
2. What is Green Milk Tea?
Green milk tea is a tea-based beverage made by blending green tea, milk, and a sweetener to create a smooth, creamy drink. It can be served hot or iced, depending on personal preference. This drink is a staple in many tea houses and is a popular choice among bubble tea lovers.
Origins and Differences from Other Milk Teas
This creamy tea traces its origins to East Asia, where tea culture has thrived for centuries. While black milk tea—a staple in classic bubble tea—has a bold, malty taste, green tea with milk offers a lighter, more floral, or grassy flavor, depending on the variety. Jasmine-infused tea has a delicate aroma, while matcha-based milk tea is rich and earthy.
Common Ingredients in Green Milk Tea
- Green Tea Base – Typically made using loose-leaf green tea, tea bags, or matcha powder. Popular choices include sencha, jasmine green tea, and matcha.
- Milk Choices – Can be made with whole milk, almond milk, oat milk, or condensed milk for a richer taste.
- Sweeteners – Honey, simple syrup, brown sugar, or alternative sweeteners like stevia can be used.
3. Green Milk Tea Ingredients & Variations
This creamy tea can be tailored to your preference with different tea bases, milk options, and sweeteners. Whether you enjoy a light, floral flavor or a richer, creamier version, there’s a perfect variation for everyone.
3.1 Common Ingredients
Green Tea Options
The tea base plays a key role in determining both the flavor and caffeine content of this drink. Popular choices include:
- Jasmine Green Tea – Light, floral, and slightly sweet.
- Sencha – A classic Japanese green tea with a grassy, slightly bitter taste.
- Matcha – Powdered green tea with a rich, earthy flavor and higher caffeine content.
Milk Choices
Adding milk enhances the tea’s creaminess. Some options include:
- Dairy Milk – Whole milk or condensed milk for a richer texture.
- Plant-Based Alternatives – Almond, oat, coconut, or soy milk for a vegan-friendly version.
Sweeteners & Add-ins
To balance the tea’s natural bitterness, common sweeteners include:
- Honey – A natural sweetener that complements green tea’s taste.
- Brown Sugar or Simple Syrup – For a deeper caramelized sweetness.
- Vanilla or Almond Extract – Enhances the flavor for a unique twist.
3.2 Popular Variations
Jasmine Green Milk Tea
A delicate and floral variation, made with jasmine-infused green tea and creamy milk.
Matcha Green Milk Tea
A stronger and creamier option with higher caffeine content, perfect for an energy boost.
Green Milk Tea Boba
A fun twist that includes chewy tapioca pearls (boba) for added texture. Learn how to make it at home with [this boba tea recipe].
4. Green Milk Tea Benefits
This creamy tea is more than just a tasty treat—it also offers several health benefits thanks to the natural properties of green tea. From antioxidants to digestive support, it can be a great addition to a balanced diet.
Antioxidant Properties from Green Tea
Green tea is rich in catechins, a type of antioxidant that helps combat oxidative stress in the body. These compounds may support heart health, skin health, and overall immune function. Unlike black tea, which undergoes oxidation, green tea retains more of these beneficial antioxidants.
Green tea is known for its high antioxidant content, which may support heart health and reduce oxidative stress. According to scientific research on green tea’s health benefits, catechins found in green tea have been linked to various protective effects on the body.
Metabolism Boost & Caffeine Content
Green tea contains natural caffeine, which can help increase metabolism and support fat burning. The presence of L-theanine, an amino acid found in green tea, provides a smoother energy boost without the jitters that coffee may cause. Matcha green milk tea, in particular, has higher caffeine levels, making it a great alternative for those looking for sustained energy.
Supports Digestion & Gut Health
Green tea contains polyphenols that may aid digestion by promoting the growth of good gut bacteria. Additionally, if paired with plant-based milk like oat or almond milk, green milk tea can be easier to digest than dairy-heavy alternatives.
Lower Sugar Alternative to Other Bubble Teas
Compared to black milk tea or flavored bubble teas, green milk tea often contains less sugar, especially if sweetened naturally with honey or stevia. Opting for unsweetened or lightly sweetened versions can make it a healthier choice.
5. Calories & Sugar Content in Green Milk Tea
Green milk tea can be a low-calorie or high-calorie drink, depending on how it’s made. Factors such as milk choice, sweeteners, and add-ins like boba pearls significantly impact its nutritional value.
5.1 Calories Breakdown
The number of calories in green milk tea varies based on ingredients:
- Unsweetened Green Tea with Low-Fat Milk – Approximately 100–120 calories per cup.
- Creamy Green Tea with Whole Milk & Sugar – 180–250 calories, depending on the sweetness level.
- Matcha Bubble Tea with Whole Milk & Boba – Typically 250–400 calories, as boba pearls add 150+ extra calories.
Matcha-based milk tea usually has more calories than regular green tea with milk, as matcha powder is more concentrated and often paired with extra milk for a creamier texture.
5.2 Sugar Content
Many store-bought bubble tea drinks contain high sugar levels. On average:
- Standard Green Milk Tea (Sweetened) – 25–35g sugar per serving.
- Matcha Boba Tea – 30–40g sugar, due to both sweetened matcha powder and boba pearls.
Many store-bought bubble teas contain high sugar levels, sometimes exceeding the daily recommended limit. According to the FDA guidelines on daily sugar intake, adults should limit their added sugar consumption to less than 10% of their total daily calories.
How Much Sugar Is in Matcha Boba?
A large matcha bubble tea with full sugar can exceed 40g of sugar, nearly the daily recommended limit. Opting for less sweetened versions or natural sweeteners can make a healthier choice.
6. Caffeine Content in Green Milk Tea
This milk-infused tea contains a moderate amount of caffeine, making it a great alternative to coffee. The exact caffeine level varies based on the type of green tea used, with matcha having the highest concentration.
How Green Tea Contributes to Caffeine Levels
Green tea naturally contains caffeine and L-theanine, which together provide a smooth, sustained energy boost. Unlike coffee, which may cause energy crashes, green tea offers a more balanced and calming alertness.
The caffeine level in this tea depends on:
- Jasmine Green Tea (Loose Leaf or Tea Bags) – 20–40mg per cup.
- Sencha or Other Green Teas – 30–50mg per cup.
- Matcha Powder – 60–80mg per serving, as the entire tea leaf is consumed.
How Much Caffeine Is in Matcha Boba?
A matcha bubble tea typically contains 70–100mg of caffeine, depending on the amount of matcha used. This is comparable to a small cup of coffee.
Comparison to Coffee & Other Teas
- Green Milk Tea (Regular) – 20–50mg caffeine.
- Matcha Boba Tea – 70–100mg caffeine.
- Black Milk Tea – 40–70mg caffeine.
- Coffee (8 oz) – 95–150mg caffeine.
For a gentler caffeine boost, green milk tea is an excellent choice over coffee.
If you’re wondering how Starbucks’ matcha latte compares in caffeine content, this guide breaks it down in detail.
7. How to Make Green Milk Tea at Home
Preparing this creamy tea at home is easy and lets you customize the ingredients to your liking. Whether you enjoy a classic version, jasmine-infused flavors, or a boba twist, here’s a simple step-by-step guide.
7.1 Basic Green Milk Tea Recipe
Ingredients:
- 1 cup hot water
- 1 green tea bag (or 1 teaspoon loose-leaf green tea)
- ½ cup milk (dairy or plant-based)
- 1–2 teaspoons sweetener (honey, sugar, or syrup)
- Ice (for iced version)
Instructions:
- Steep the green tea bag or loose-leaf tea in hot water for 3–5 minutes, then remove.
- Stir in the sweetener while the tea is warm.
- Add milk and mix well.
- For an iced version, let the tea cool, then pour over ice.
7.2 Jasmine Green Milk Tea Recipe
Tips for Brewing Jasmine Green Tea:
- Use jasmine-infused green tea leaves for a more floral taste.
- Steep for only 2–3 minutes to prevent bitterness.
- Follow the same milk and sweetener steps as the basic recipe.
7.3 Green Milk Tea Boba Recipe
How to Prepare Boba Pearls:
- Boil ½ cup of tapioca pearls in water for 5–10 minutes, stirring occasionally.
- Drain and soak them in brown sugar syrup or honey for added sweetness.
- Add the cooked boba pearls to your prepared green milk tea.
If you love matcha-based drinks, check out this guide on how Starbucks’ matcha latte is made for a creamy and delicious alternative.
Now, enjoy your homemade green milk tea with or without boba!
8. What Does Matcha Boba Taste Like?
Matcha boba tea offers a distinct flavor that combines the rich, earthy notes of matcha with the creamy sweetness of milk. The matcha powder adds a slightly bitter, umami taste, which is balanced by sweeteners and chewy tapioca pearls. Unlike regular green tea with milk, which has a lighter, floral, or grassy flavor, matcha boba is bolder, creamier, and slightly nutty.
The boba pearls add a fun texture, creating a contrast between the smooth, velvety tea and the chewy tapioca balls. Depending on the amount of sweetener used, matcha boba can range from mildly sweet to dessert-like.
Compared to regular green milk tea, matcha boba has a stronger tea taste and a higher caffeine content, making it a great choice for those who enjoy a bold, energizing drink with a creamy finish.
9. FAQs – People Also Ask (PAA) Questions
What is Green Milk Tea?
This creamy tea is made with green tea, milk, and a sweetener, served either hot or iced. It’s often paired with boba pearls for added texture. Popular variations include jasmine-infused milk tea and matcha-based milk tea.
Is Milk Green Tea Good for You?
Yes, this creamy tea offers several health benefits. Green tea is packed with antioxidants, supports metabolism, and provides a balanced caffeine boost. Opting for less sugar and plant-based milk can make it an even healthier option.
Are Green Milk Tea and Matcha the Same?
No, while both use green tea, matcha is a powdered form of green tea leaves, giving it a stronger, creamier taste and higher caffeine content. Regular green milk tea is made from steeped tea leaves and has a lighter, more floral flavor.
How Do You Make Green Milk Tea?
To prepare a classic milk-infused green tea, simply steep green tea, mix in milk and a sweetener, and enjoy it hot or iced. For a fun twist, add boba pearls to create a bubble tea version.
If you love matcha lattes, try this Starbucks-style matcha latte recipe for a creamy and delicious homemade version.
How to Make Green Milk Tea with Tea Bags?
Simply steep a green tea bag in hot water for 3–5 minutes, remove the bag, add milk and sweetener, and stir. Let it cool and pour over ice for an iced version.
10. Conclusion
This creamy and versatile tea can be enjoyed in many ways, from a warm, comforting drink to a refreshing iced boba tea. Whether you love the light floral notes of jasmine-infused tea or the bold, creamy taste of matcha boba, there’s a perfect version for everyone.
Beyond taste, green milk tea benefits include antioxidants, metabolism support, and a balanced caffeine boost. By choosing low-sugar options and using plant-based milk, you can make it an even healthier choice.
With simple homemade recipes, you can easily prepare green milk tea to suit your preferences. Whether you’re a tea enthusiast or new to bubble tea, this drink is a great way to enjoy the benefits of green tea with a creamy twist.
Now that you have all the details about this creamy tea, which variation are you excited to try first? 😊
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