Drinks · Hong Kong

How Many Calories in Hong Kong Milk Tea?

Also known as 港式奶茶, 絲襪奶茶, Silk Stocking Milk Tea, Nai Cha, Cha Chaan Teng Milk Tea.

Hong Kong milk tea is strong black tea pulled through a cloth filter and mixed with evaporated milk and sugar. Every cha chaan teng serves it, hot in a cup or iced in a glass, for about HK$18 to HK$25.

110kcal / 1 cup (hot, 240ml)
One cup of hot Hong Kong milk tea (240ml) is about 110 calories, based on Centre for Food Safety data. An iced milk tea (300ml) is around 130 calories at normal sweetness and 100 if you order it less sweet. The evaporated milk contributes most of the fat, about 5g per cup.

Nutrition facts

Per 1 cup (hot, 240ml) (240g)AmountPer 100g
Calories110 kcal46 kcal
Protein3 g1 g
Carbs14 g6 g
Fat5 g2 g

Where the calories come from

Strong black tea180g
2 kcal
Evaporated milk55g
75 kcal
Sugar8g
32 kcal

The real talk

Milk tea on its own is not a big problem. At 110 calories a cup it is less than a can of Coke (140) and it comes with about 3g of protein from the evaporated milk. The problem is frequency. A lot of office workers in Central drink two a day, one at breakfast and one at 3:15pm with the afternoon tea set. That is 220 calories a day, over 1,500 a week, from a drink they do not count.

The evaporated milk is the calorie driver, not the tea. Black tea is about 2 calories per cup. A cha chaan teng adds around 50 to 60ml of evaporated milk, which is 70 to 80 calories and nearly all the fat. Then 7 to 8g of sugar adds another 30. If you order cha jau (茶走), where condensed milk replaces both the evaporated milk and the sugar, the cup goes up to around 170 calories because condensed milk is roughly 50 calories a tablespoon.

Iced is a bit higher than hot because the glass is bigger and needs more sugar to taste right over the ice. CFS puts iced milk tea at 130 calories at regular sweetness with about 22g of sugar, which is more than half of the daily 40g limit the WHO suggests. Order it siu tim (少甜, less sweet) and it drops to 100 calories and 15g sugar.

How the portions compare

85 kcal
Hot cup, less sweet
110 kcal
Hot cup, regular (240ml)
130 kcal
Iced glass, regular (300ml)

Hong Kong Milk Tea variants, ranked by calories

VariantCaloriesNotes
Hot lemon tea36 kcalNo milk, half teaspoon sugar
Hot milk tea110 kcalEvaporated milk plus sugar
Iced milk tea130 kcal300ml, regular sweetness
Cha jau (condensed milk)170 kcalCondensed milk replaces evaporated milk and sugar
Iced milk tea with pearls170 kcalBubble tea shop version, less sweet

How to eat it lighter

Common questions

How many calories in a Hong Kong milk tea?
About 110 calories for a hot 240ml cup and 130 for a 300ml iced glass at regular sweetness, according to the Centre for Food Safety.
Does Hong Kong milk tea have a lot of sugar?
A hot cup has about 7g of sugar. An iced glass at regular sweetness has about 22g, which is over half the WHO daily suggestion of 40g.
Is milk tea worse than coffee for weight loss?
Only slightly. A cha chaan teng hot coffee with milk is about 100 calories and milk tea is 110. Black coffee is 29. The milk and sugar matter more than the tea or coffee.

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Calorie and macro figures are estimates for a typical cha chaan teng, dai pai dong or dim sum serving. Actual numbers vary by stall, recipe and portion size. Use them as a guide, not gospel.

Calorie figure based on Centre for Food Safety Hong Kong, Nutrient Content of Non-Prepackaged Beverages (110 kcal hot, 130 kcal iced). Macros estimated from the ingredients.

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