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Flat white (double shot espresso) Calories
Milk coffee with double espresso shot
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Flat white (double shot espresso) (240 g) has 125 calories. That works out to 52 calories per 100 g. It contains 11.5 g of carbs, 7.4 g of protein, 4.8 g of fat and 0 g of fiber. Its 1 µg of B12 covers 42% of the Daily Value. Its glycemic index is 30 (low), so it raises blood sugar slowly.
Flat white (double shot espresso) Nutrition Facts
Selected: 1 cup (medium) · 240 g
125
KCAL / 240G
Carbs
11.5g
· 4% DV
Protein
7.4g
· 15% DV
Fat
4.8g
· 6% 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 39% · Protein 25% · Fat 36%
Flat white (double shot espresso) nutrition facts table · 1 cup (medium) (240 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 125 kcal | |
| Total fat | 4.8 g | 6% |
| Saturated fat | 2.88 g | 14% |
| Trans fat | 0.19 g | |
| Sodium | 103 mg | 4% |
| Total carbohydrate | 11.5 g | 4% |
| Fiber | 0 g | 0% |
| Protein | 7.4 g | 15% |
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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How Many Calories in 1 Cup of Flat white (double shot espresso)?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 240 g | 125 kcal |
| 100 g | 100 g | 52 kcal |
| 1 serving (mini) | 160 g | 83 kcal |
| 1 cup (small) | 180 g | 94 kcal |
| 1 serving (medium) | 220 g | 114 kcal |
| 8 ounce (medium) | 227 g | 118 kcal |
| 1 serving (large) | 280 g | 146 kcal |
| 1 cup (large) | 300 g | 156 kcal |
Calculated from 52 calories per 100 g.
Frequently Asked Questions About Flat white (double shot espresso)
What is a flat white?
A flat white is an espresso-and-milk coffee made with a double shot of espresso and finely textured steamed milk. Its thin, velvety microfoam blends into the drink rather than forming the thick, airy cap typical of a cappuccino.
Why is it called a flat white?
The name refers to the drink’s smooth white surface, made by pouring finely textured milk over espresso. Unlike a cappuccino, a flat white is not topped with a deep layer of stiff foam.
Is a flat white stronger than a latte?
A flat white often tastes stronger than a latte because it is served in a smaller cup with a double espresso shot and less milk. The actual caffeine difference depends on the café’s recipe and the beans used.
How much espresso is in a flat white?
A flat white is typically made with a double shot of espresso. Cafés can vary their recipes, so the cup size and espresso amount may differ; ask the barista if you want to know how a particular shop prepares it.
What makes the milk in a flat white different?
Flat white milk is steamed into fine, glossy microfoam rather than thick, airy froth. That smooth texture mixes evenly with the espresso and gives the drink its characteristic velvety feel.
Can you make a flat white with oat milk?
Yes, you can make a flat white with oat milk, especially a barista-style version designed to steam and foam well. The texture and flavour will differ from dairy milk, and the espresso remains the base of the drink.
Can you order a flat white iced?
Yes, many cafés serve an iced flat white, though it is a modern variation rather than the classic steamed-milk preparation. It is usually made with espresso, cold milk and ice, so it will not have the usual warm microfoam.
Does a flat white have added sugar?
A classic flat white has no added sugar; its ingredients are espresso and milk. Milk contains naturally occurring lactose, and flavored syrups or sweeteners add sugar only when they are requested or included in a café’s variation.
When is the best time to drink a flat white?
Earlier in the day is a better time for a flat white if caffeine affects your sleep. Because it contains a double espresso shot, drinking it late can make it harder for some people to fall asleep.
Does a flat white dehydrate you?
No, a flat white does not usually dehydrate you. It contains water, and the fluid in a coffee drink contributes to hydration; its caffeine can have a mild diuretic effect, but this does not cancel out the drink’s fluid.
Flat white (double shot espresso) Vitamins & Minerals
Vitamins
B12
1.01µg · 42% DV
B2
0.43mg · 33% DV
B5
0.84mg · 17% DV
Biotin
3.84µg · 13% DV
Minerals
Phosphorus
211mg · 30% DV
Calcium
283mg · 28% DV
Iodine
26µg · 17% DV
Potassium ⭐
374mg · 11% DV
Sodium
103mg · 4% DV
Flat white (double shot espresso) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Flat white (double shot espresso)
To burn the 125 calories in 1 cup (medium) (240 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.
What is Flat white (double shot espresso)?
A flat white combines a double shot of espresso with steamed milk, finished with a thin layer of fine microfoam. Its roots are usually traced to Australia and New Zealand, though both claim a place in its story. The milk softens espresso’s intensity without burying its flavour, giving the drink a smooth, velvety texture.
In its home café cultures it is commonly served in a small ceramic cup, often alongside a pastry; elsewhere, it is a familiar order at specialty coffee shops. It works well as a morning coffee or an afternoon pick-me-up. Milk gives it some protein and carbohydrate: per 100 g, it provides 3.1 g of protein. For a lighter cup, ask for no syrup and less milk.
How Nutritious Is Flat white (double shot espresso)?
Nutrient density
Low
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.
Is Flat white (double shot espresso) 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 (double shot espresso) Contain Allergens?
Contains these allergens:
Which Diets Is Flat white (double shot espresso) Good For?
Vegan
— Not suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ 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 (double shot espresso) Fat Profile
SATURATED
2.88g
MONOUNSATURATED
1.2g
POLYUNSATURATED
0.22g
Omega 6:3 ratio 2:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.