1 cup (medium) of Flat White (Lactose-Free) (180 g) has 74 calories. That works out to 41 calories per 100 g. It contains 7.4 g of carbs, 4.1 g of protein, 2.2 g of fat and 0 g of fiber. Its 0.7 µg of B12 covers 30% of the Daily Value. Its glycemic index is 30 (low), so it raises blood sugar slowly.

What is Flat White (Lactose-Free)?

A lactose-free flat white is an Australian-style espresso drink made with lactose-free milk. Steamed milk is poured into the espresso, with a fine, glossy layer of microfoam rather than the thicker foam often associated with a cappuccino. The result is smooth and creamy, while the coffee remains prominent.

It is usually served in a small cup and works well as a morning coffee or an afternoon pick-me-up; enjoy it on its own or with a simple pastry. It has a modest amount of protein for a milk-based drink, with 2.3 g per 100 g, and no fibre. For a less sweet option, order it without added syrup or sugar.

Flat White (Lactose-Free) Nutrition Facts

Selected: 100 g

KCAL / 100G

Carbs

4.1g

· 1% DV

Protein

2.3g

· 5% DV

Fat

1.2g

· 2% DV

Fiber

· 0% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 45% · Protein 25% · Fat 30%

Flat White (Lactose-Free) Vitamins & Minerals

Vitamins

B12

0.4µg · 17% DV

0.18mg · 14% DV

0.38mg · 8% DV

Biotin

1.5µg · 5% DV

Minerals

Iodine

16µg · 11% DV

Phosphorus

70mg · 10% DV

Calcium

90mg · 9% DV

Potassium ⭐

155mg · 5% DV

How Nutritious Is Flat White (Lactose-Free)?

Nutrient density

Low

30/ 100

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

39/ 100

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 (Lactose-Free) Glycemic Index

GLYCEMIC INDEX

Low

0 Low5570100

GLYCEMIC LOAD

1.2

Low

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Flat White (Lactose-Free)

To burn the 41 calories in 100 g:

🚶

10min

Walking (5 km/h)

🏃

4min

Running (8 km/h)

🚴

6min

Cycling

🏊

5min

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 (Lactose-Free) 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 (Lactose-Free) Contain Allergens?

Contains these allergens:

Gluten free

Dairy yes

Eggs free

Peanuts free

Tree nuts free

Fish free

Soy free

Sesame free

Which Diets Is Flat White (Lactose-Free) Good For?

Vegan

— Not suitable

Vegetarian

✓ Suitable

Gluten-Free

— Not suitable

Dairy-Free

— Not suitable

Mediterranean

— Not suitable

Paleo

— Not suitable

Whole30

— Not suitable

DASH

— Not suitable

Keto

— Not suitable

Low FODMAP

— Not suitable

Flat White (Lactose-Free) Fat Profile

SATURATED

0.7g

MONOUNSATURATED

0.3g

POLYUNSATURATED

0.05g

⚖️

Omega 6:3 ratio 2:1

Below the ideal 4:1 — a good omega balance.

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Frequently Asked Questions About Flat White (Lactose-Free)

What is in a lactose-free flat white?

A lactose-free flat white is made with espresso and lactose-free milk, usually finished with a thin layer of finely textured milk foam. The standard drink does not require syrup or sugar, though a café may add them if requested.

How much caffeine is in a lactose-free flat white?

The caffeine in a lactose-free flat white comes from its espresso, so the amount varies with the café’s espresso recipe. Cup size alone is not a reliable guide; ask how many espresso shots are used, or request decaf.

Is a lactose-free flat white dairy-free?

No. A lactose-free flat white is made with dairy milk whose lactose has been broken down; it is not dairy-free. It may still be unsuitable for someone with a milk-protein allergy, so lactose-free should not be confused with plant-based.

What is the difference between a lactose-free flat white and a latte?

A lactose-free flat white is typically served with a more pronounced espresso flavour and a thinner, silkier layer of microfoam than a latte. Both combine espresso and milk, but café recipes and serving sizes vary.

How do you make a lactose-free flat white at home?

Make espresso, then steam lactose-free milk until it is glossy and finely textured rather than stiff and foamy. Pour the milk into the espresso in a steady stream; that smooth microfoam is what gives a flat white its characteristic finish.

Does a lactose-free flat white contain added sugar?

A standard lactose-free flat white has no added sugar unless the café adds sweetener or syrup. Lactose-free milk can taste sweeter because its lactose has been split into simpler sugars, but that does not mean sugar was added.

Is a lactose-free flat white stronger than a cappuccino?

A lactose-free flat white can taste stronger and more coffee-forward than a cappuccino because its milk foam is thinner and blends more closely with the espresso. Actual caffeine depends on the espresso recipe, not just the drink’s name.

Can you order a lactose-free flat white with decaf espresso?

Yes, a lactose-free flat white can be made with decaf espresso while keeping the lactose-free milk. Ask for both when ordering, since decaf may not be completely caffeine-free and some cafés may not offer every combination.

Can you make an iced lactose-free flat white?

Yes, an iced lactose-free flat white can be made with espresso, cold lactose-free milk and ice. It will not have the same warm, silky microfoam as the traditional hot version, and availability depends on the café.

Where did the flat white originate?

The flat white is associated with coffee culture in Australia and New Zealand, and both countries have claimed its origins. A lactose-free flat white keeps the espresso-and-milk style but uses lactose-free milk.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 24, 2026