Ready & Packaged Foods
All →Vegetables & Legumes
All →Desserts & Confectionery
All →Meat & Protein
All →Grains & Bakery
All →Beverages
All →Milk & Dairy
All →
Flat White Calories
Espresso-based, steamed milk, creamy texture
In season: Spring · Summer · Autumn · Winter
CALORIES
GI
POTASSIUM
FIBER
Quick answer
1 cup (medium) of Flat White (180 g) has 77 calories. That works out to 43 calories per 100 g. It contains 8.1 g of carbs, 4 g of protein, 2.7 g of fat and 0 g of fiber. Its 0.3 mg of B2 covers 25% of the Daily Value. Its glycemic index is 30 (low), so it raises blood sugar slowly.
What is Flat White?
Flat white is an espresso drink associated with café culture in Australia and New Zealand. It combines espresso with steamed milk, finished with a fine layer of velvety microfoam rather than the deep cap of foam found on a cappuccino. Its exact origins are often claimed by both countries.
The result is smooth and creamy, with the espresso still clearly present. You’ll find it on café menus around the world, often enjoyed in the morning or as an afternoon coffee. Milk contributes some protein and carbohydrates, while the espresso gives the drink its roasted, concentrated flavour. For a less filling option, order a smaller cup; it also pairs well with a plain biscuit or a simple pastry.
Flat White Nutrition Facts
Selected: 100 g
43
KCAL / 100G
Carbs
4.5g
· 2% DV
Protein
2.2g
· 4% DV
Fat
1.5g
· 2% DV
Fiber
0g
· 0% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 45% · Protein 22% · Fat 33%
Flat White Vitamins & Minerals
Vitamins
B2
0.18mg · 14% DV
B12
0.3µg · 13% DV
Biotin
3.5µg · 12% DV
B5
0.36mg · 7% DV
Minerals
Iodine
16µg · 11% DV
Phosphorus
70mg · 10% DV
Calcium
90mg · 9% DV
Selenium
2.5µg · 5% DV
How Nutritious Is Flat White?
Nutrient density
Medium
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Flat White Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Flat White
To burn the 43 calories in 100 g:
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
Is Flat White Processed?
NOVA 2
Minimally Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Flat White Contain Allergens?
Contains these allergens:
Which Diets Is Flat White Good For?
Vegan
— Not suitable
Vegetarian
✓ Suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Flat White Fat Profile
SATURATED
0.9g
MONOUNSATURATED
0.4g
POLYUNSATURATED
0.05g
Omega 6:3 ratio 2:1
Below the ideal 4:1 — a good omega balance.
Compare Flat White
Foods Similar to Flat White
Frequently Asked Questions About Flat White
What is a flat white?
A flat white is an espresso drink topped with steamed milk that has a fine, velvety texture. Its thin foam blends into the coffee rather than forming the thick, airy cap associated with a cappuccino.
Does a flat white have more caffeine than a latte?
A flat white can have more caffeine than a latte when it is made with more espresso shots. Recipes vary by café, so the drink’s name alone does not tell you its caffeine content; ask how many shots are used.
Why is a flat white called a flat white?
A flat white is called “flat” because its milk foam is thin and level rather than piled high. “White” refers to the steamed milk added to the espresso, distinguishing it from black coffee.
What is the difference between a flat white and a cortado?
A flat white is generally served in a larger cup with more steamed milk, while a cortado pairs espresso with a smaller amount of milk. Both have a smooth texture, but a cortado usually tastes more concentrated.
Can you make a flat white with oat milk?
Yes, you can make a flat white with oat milk if it steams well. Barista-style oat milk is designed to foam more smoothly, though the drink may taste sweeter and have a different texture than one made with dairy milk.
Is a flat white stronger than a cappuccino?
A flat white often tastes stronger and more coffee-forward than a cappuccino because its thinner milk foam does not soften the espresso as much. Actual caffeine strength depends on the number of espresso shots in each café’s recipe.
Does a flat white always contain two shots of espresso?
No, a flat white does not always contain two shots. Many cafés use a double espresso, but shot count and serving size vary, so ask the café if you need to know exactly what is in your cup.
Where did the flat white originate?
The flat white is associated with both Australia and New Zealand, and both countries claim a role in its origin. There is no universally agreed birthplace, but the drink became popular through the café cultures of both.
Can you make a flat white without an espresso machine?
Yes, you can make a flat-white-style drink without an espresso machine by using strong moka pot coffee and finely frothed warm milk. The result will not be identical to café espresso, but keeping the foam thin helps recreate its smooth texture.
Is a flat white a good coffee to order if you dislike foamy milk?
Yes, a flat white is a good choice if you prefer milk that feels smooth rather than airy. Its foam is typically thin and integrated into the drink, unlike the thicker, more noticeable foam on a cappuccino.
Have another question about Flat White?
Ask the AI nutrition coach — calories, portions, alternatives and more, answered in seconds in the app.
Scan calories with your camera
Instant AI nutrition analysis
Nutrition data compiled from USDA FoodData Central and scientific sources.