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Unsweetened oat milk flat white Calories
Espresso-based coffee with unsweetened oat milk
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Unsweetened oat milk flat white (240 g) has 74 calories. That works out to 31 calories per 100 g. It contains 9.8 g of carbs, 2.4 g of protein, 2.9 g of fat and 1 g of fiber. Its 288 mg of Calcium covers 29% of the Daily Value. Its glycemic index is 42 (low), so it raises blood sugar slowly.
Unsweetened oat milk flat white Nutrition Facts
Selected: 1 cup (medium) · 240 g
74
KCAL / 240G
Carbs
9.8g
· 4% DV
Protein
2.4g
· 5% DV
Fat
2.9g
· 4% DV
Fiber
1g
· 4% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 52% · Protein 13% · Fat 35%
Unsweetened oat milk flat white nutrition facts table · 1 cup (medium) (240 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 74 kcal | |
| Total fat | 2.9 g | 4% |
| Saturated fat | 0.48 g | 2% |
| Trans fat | 0 g | |
| Sodium | 91 mg | 4% |
| Total carbohydrate | 9.8 g | 4% |
| Fiber | 1 g | 4% |
| Protein | 2.4 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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How Many Calories in 1 Cup of Unsweetened oat milk flat white?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 240 g | 74 kcal |
| 1 tablespoon (whole) | 15 g | 5 kcal |
| 1 ounce (mini) | 30 g | 9 kcal |
| 100 g | 100 g | 31 kcal |
| 1 serving (mini) | 160 g | 50 kcal |
| 1 cup (small) | 180 g | 56 kcal |
| 1 cup (large) | 300 g | 93 kcal |
| 1 serving (extra large) | 350 g | 109 kcal |
Calculated from 31 calories per 100 g.
Frequently Asked Questions About Unsweetened oat milk flat white
Does an unsweetened oat milk flat white have caffeine?
Yes, it contains caffeine because it is made with espresso. The amount varies with the coffee beans and number of shots, so ask the café how it is prepared if you are limiting caffeine.
What is the difference between an unsweetened oat milk flat white and a latte?
An unsweetened oat milk flat white is typically smaller and more espresso-forward, with a thin layer of silky microfoam. A latte usually contains more milk and tastes milder, though café recipes vary.
How do you make an unsweetened oat milk flat white?
An unsweetened oat milk flat white is made by pouring steamed, finely textured oat milk over espresso. The milk should be smooth rather than topped with a thick cap of foam, and no sugar is added.
Is an unsweetened oat milk flat white sugar-free?
No added sugar is used, but oat milk can contain naturally occurring carbohydrates, so the drink is not necessarily sugar-free. Avoid flavored syrups if you want to keep it unsweetened.
How many espresso shots are in an unsweetened oat milk flat white?
Many cafés make an unsweetened oat milk flat white with a double espresso, but the recipe is not universal. Shot count can vary by café and cup size, so ask when ordering.
Can you make an unsweetened oat milk flat white at home?
Yes, you can make one with espresso and steamed oat milk. Use a milk frother to create fine, glossy foam, then pour it slowly into the espresso; a strong brewed coffee works if you do not have an espresso machine.
Does oat milk curdle in an unsweetened oat milk flat white?
It can separate when cold oat milk meets very hot, acidic espresso, although it does not happen every time. Pouring warmed oat milk into the espresso and using a barista-style oat milk can help keep the drink smooth.
Is an unsweetened oat milk flat white good before bed?
Usually not if caffeine makes you feel alert or disrupts your sleep. The espresso can affect people differently, so choose a decaffeinated version or have your unsweetened oat milk flat white earlier in the day.
Can you order an unsweetened oat milk flat white iced?
Yes, some cafés serve an iced version, although a traditional flat white is hot. The iced drink combines espresso, cold oat milk, and ice, so it will not have the same silky steamed-milk texture.
Is an unsweetened oat milk flat white the same as an oat milk cappuccino?
No. An unsweetened oat milk flat white has a thin layer of fine microfoam, while an oat milk cappuccino is topped with a thicker, airier foam. Their espresso-to-milk balance also differs by café.
Unsweetened oat milk flat white Vitamins & Minerals
Vitamins
B2
0.29mg · 22% DV
B12
0.48µg · 20% DV
B5
0.43mg · 9% DV
B3
1.2mg · 8% DV
Minerals
Calcium
288mg · 29% DV
Phosphorus
91mg · 13% DV
Manganese
0.19mg · 8% DV
Magnesium
29mg · 7% DV
Potassium ⭐
228mg · 7% DV
Sodium
91mg · 4% DV
Unsweetened oat milk flat white Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Unsweetened oat milk flat white
To burn the 74 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 Unsweetened oat milk flat white?
An unsweetened oat milk flat white is made by combining espresso with steamed, unsweetened oat milk, usually finished with a fine layer of velvety foam. The flat white is closely associated with café culture in Australia and New Zealand, while this version uses oat milk instead of dairy.
Its espresso-led flavour is mellowed by oat milk’s gentle, slightly cereal-like taste. It works as a morning coffee or an afternoon café order, on its own or alongside toast or a small pastry. Nutritionally, it contributes mostly carbohydrates, with some fat and relatively little protein; the exact balance depends on the oat drink used. Choose a smaller cup for a lighter serving, or pair it with fruit if you want something less rich than a sweet pastry.
How Nutritious Is Unsweetened oat milk flat white?
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 Unsweetened oat milk flat white Processed?
NOVA 3
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 Unsweetened oat milk flat white Contain Allergens?
Contains these allergens:
Which Diets Is Unsweetened oat milk flat white Good For?
Vegan
✓ 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
Unsweetened oat milk flat white Fat Profile
SATURATED
0.48g
MONOUNSATURATED
0.84g
POLYUNSATURATED
0.72g
Omega 6:3 ratio 13.4:1
Above the ideal 4:1 (13.4:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.