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Flat white (low milk) Calories
Espresso-based, low milk, lower calorie coffee
In season: Spring · Summer · Autumn · Winter
CALORIES
GI
POTASSIUM
FIBER
Quick answer
1 cup (medium) of Flat white (low milk) (120 g) has 29 calories. That works out to 24 calories per 100 g. It contains 2.6 g of carbs, 1.4 g of protein, 1.1 g of fat and 0 g of fiber. Its 0.2 mg of B2 covers 12% of the Daily Value. Its glycemic index is 27 (low), so it raises blood sugar slowly.
What is Flat white (low milk)?
A low-milk flat white is an espresso-based coffee associated with Australia and New Zealand. It combines espresso with a modest amount of steamed milk, usually finished with a thin, smooth layer of foam. With less milk than many café milk coffees, the espresso remains prominent while the milk softens its intensity.
It is commonly enjoyed from a small cup as a morning coffee or a daytime pick-me-up, either on its own or alongside a pastry. Its modest milk content makes it a lighter-tasting choice; it provides 24 calories per 100 g. Ask for an extra shot if you prefer a stronger coffee flavour without adding more milk.
Flat white (low milk) Nutrition Facts
Selected: 100 g
24
KCAL / 100G
Carbs
2.2g
· 1% DV
Protein
1.2g
· 2% DV
Fat
0.9g
· 1% 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 41% · Protein 22% · Fat 37%
Flat white (low milk) Vitamins & Minerals
Vitamins
B2
0.13mg · 10% DV
B5
0.4mg · 8% DV
B12
0.18µg · 8% DV
Biotin
2µg · 7% DV
Minerals
Calcium
45mg · 5% DV
Phosphorus
35mg · 5% DV
Iodine
5µg · 3% DV
Selenium
1.5µg · 3% DV
How Nutritious Is Flat white (low milk)?
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.
Flat white (low milk) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Flat white (low milk)
To burn the 24 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 (low milk) 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 (low milk) Contain Allergens?
Contains these allergens:
Which Diets Is Flat white (low milk) 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 (low milk) Fat Profile
SATURATED
0.6g
MONOUNSATURATED
0.2g
POLYUNSATURATED
0.03g
Omega 6:3 ratio 2:1
Below the ideal 4:1 — a good omega balance.
Compare Flat white (low milk)
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Frequently Asked Questions About Flat white (low milk)
What is a low-milk flat white?
A low-milk flat white is an espresso drink topped with a modest amount of steamed milk and a thin, smooth layer of microfoam. With less milk than a typical latte, its espresso flavour stays prominent.
How is a low-milk flat white different from a latte?
A low-milk flat white has less milk and a stronger-tasting espresso than a latte. Lattes are usually served in larger cups, while a flat white has a thinner, velvety foam layer rather than a thicker cap of foam.
How is a low-milk flat white different from a cappuccino?
A low-milk flat white has a thin layer of integrated microfoam, while a cappuccino is typically topped with a more substantial layer of foam. That difference gives the drinks distinct textures, even when both contain espresso and steamed milk.
How many espresso shots are in a low-milk flat white?
A low-milk flat white is commonly made with a double espresso, though cafés may use different recipes. Ask how many shots are included if you want to know how strong or caffeinated a particular café’s version will be.
How do you make a low-milk flat white at home?
Make espresso, then pour in a small amount of steamed milk with a fine, smooth texture. Without an espresso machine, moka-pot coffee can work as a base; froth the milk lightly so it stays silky instead of forming a thick foam.
Does a low-milk flat white have sugar?
A plain low-milk flat white has no added sugar unless you request it. Milk contains naturally occurring lactose, which can make the drink taste slightly sweet; flavoured syrups or sweeteners add more.
Does a low-milk flat white contain caffeine?
Yes. A low-milk flat white contains caffeine from its espresso, and the amount depends on the number of shots and the coffee beans used. Using less milk does not reduce the caffeine in the espresso.
Can a low-milk flat white affect your sleep?
Yes, the caffeine in a low-milk flat white can make it harder to fall asleep or reduce sleep quality, especially if you are sensitive to caffeine. Having it earlier in the day can help avoid that effect.
What milk is used in a low-milk flat white?
A low-milk flat white is traditionally made with dairy milk, which steams into a smooth texture that blends well with espresso. Some cafés offer oat, soy, or other alternatives, though they can change the flavour and foam.
Is a low-milk flat white the same as a cortado?
No. Both drinks combine espresso with a relatively small amount of milk, but a cortado is usually served smaller with milk closer to an equal proportion of espresso. A low-milk flat white is topped with a fine layer of microfoam.
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Nutrition data compiled from USDA FoodData Central and scientific sources.