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Extra small size, espresso and milk blend, strong coffee flavor
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 cup (extra small) of Flat White Coffee (Extra Small) (120 g) has 49 calories. That works out to 41 calories per 100 g. It contains 4.9 g of carbs, 2.6 g of protein, 1.8 g of fat and 0 g of fiber. Its 0.2 mg of B2 covers 17% of the Daily Value. Its glycemic index is 30 (low), so it raises blood sugar slowly.
Selected: 1 cup (extra small) · 120 g
49
KCAL / 120G
Carbs
4.9g
· 2% DV
Protein
2.6g
· 5% DV
Fat
1.8g
· 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 42% · Protein 23% · Fat 35%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 49 kcal | |
| Total fat | 1.8 g | 2% |
| Saturated fat | 1.08 g | 5% |
| Trans fat | 0.01 g | |
| Sodium | 46 mg | 2% |
| Total carbohydrate | 4.9 g | 2% |
| Fiber | 0 g | 0% |
| Protein | 2.6 g | 5% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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| Serving | Amount | Calories |
|---|---|---|
| 1 cup (extra small) | 120 g | 49 kcal |
| 100 g | 100 g | 41 kcal |
| 1 piece (extra small) | 120 g | 49 kcal |
| 1 cup (small) | 180 g | 74 kcal |
| 1 piece (small) | 180 g | 74 kcal |
| 1 cup (medium) | 220 g | 90 kcal |
| 1 cup (large) | 300 g | 123 kcal |
| 1 cup (extra large) | 400 g | 164 kcal |
Calculated from 41 calories per 100 g.
An extra-small flat white coffee is espresso topped with a small amount of steamed, finely textured milk. It is typically a compact, roughly 120-gram serving, with a more pronounced coffee flavor than a larger, milkier café drink.
The smaller cup keeps the espresso flavor prominent without diluting it with as much milk. A latte is generally made with more steamed milk, though exact cup sizes and recipes vary between coffee shops.
Not necessarily. Caffeine depends mainly on the espresso used and the number of shots, not the drink’s name or milk texture. Ask the café how many shots it puts in its flat white and cappuccino to compare them.
A flat white usually has more steamed milk and a thin, velvety microfoam, while a cortado is typically espresso balanced with a smaller amount of warm milk and little foam. Café recipes and serving sizes are not standardized.
It often tastes stronger because it contains less milk to soften the espresso flavor. That does not necessarily mean it has more caffeine: the shot count, which varies by café, is the key detail.
Yes, many cafés can make it with oat milk, although the foam and flavor will differ from a dairy version. Ask whether the café’s oat milk steams well, since some varieties produce a smoother texture than others.
Its exact origin is disputed: both Australia and New Zealand are associated with the flat white’s rise in popularity. The drink is now served worldwide, and cafés may use different recipes under the same name.
Yes. Use a concentrated coffee as the base and heat and froth milk separately, then pour it over the coffee. The result can taste similar, although a home frother may not create the fine microfoam of a café espresso machine.
Usually not; the espresso and milk are served without added sugar unless you request it. Milk contributes a naturally mild sweetness, and you can add sugar or syrup if you prefer a sweeter drink.
Yes, some cafés offer an iced flat white, but the chilled milk and ice create a different texture from the hot, microfoamed version. Ask how the café prepares it, because iced recipes are not uniform.
Vitamins
B2
0.22mg · 17% DV
B12
0.36µg · 15% DV
B5
0.48mg · 10% DV
Biotin
2.16µg · 7% DV
Minerals
Phosphorus
78mg · 11% DV
Calcium
102mg · 10% DV
Iodine
8.4µg · 6% DV
Selenium
3µg · 5% DV
Potassium ⭐
174mg · 5% DV
Sodium
46mg · 2% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 49 calories in 1 cup (extra small) (120 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.
An extra-small flat white coffee is made by combining espresso with steamed milk. The drink is closely associated with café culture in Australia and New Zealand; its milk is finely textured and lightly foamed, blending into the espresso rather than forming a thick cap. In this smaller cup, the coffee flavour remains prominent.
It works well as a morning coffee or an afternoon pick-me-up, on its own or with a biscuit or pastry. The milk softens the espresso’s intensity, so you may enjoy it without added sugar. Its nutritional profile reflects the milk as well as the coffee: a 100 g serving has 41 kcal. To keep it lighter, skip flavoured syrups and extra sweeteners.
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.
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.
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.
Contains these allergens:
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
SATURATED
1.08g
MONOUNSATURATED
0.48g
POLYUNSATURATED
0.05g
Omega 6:3 ratio 4:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.