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Flat white made with high-protein milk
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 cup (medium) of Flat White (with protein milk) (180 g) has 86 calories. That works out to 48 calories per 100 g. It contains 7.6 g of carbs, 7.7 g of protein, 2.7 g of fat and 0 g of fiber. Its 1.3 µg of B12 covers 53% of the Daily Value. Its glycemic index is 30 (low), so it raises blood sugar slowly.
Selected: 1 cup (medium) · 180 g
86
KCAL / 180G
Carbs
7.6g
· 3% DV
Protein
7.7g
· 15% DV
Fat
2.7g
· 3% 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 36% · Protein 36% · Fat 28%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 86 kcal | |
| Total fat | 2.7 g | 3% |
| Saturated fat | 1.62 g | 8% |
| Trans fat | 0.04 g | |
| Sodium | 90 mg | 4% |
| Total carbohydrate | 7.6 g | 3% |
| Fiber | 0 g | 0% |
| Protein | 7.7 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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| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 180 g | 86 kcal |
| 100 g | 100 g | 48 kcal |
| 1 cup (small) | 120 g | 58 kcal |
| 1 piece (medium) | 150 g | 72 kcal |
| 1 serving (medium) | 180 g | 86 kcal |
| 1 piece (large) | 200 g | 96 kcal |
| 1 cup (large) | 240 g | 115 kcal |
| 1 serving (large) | 240 g | 115 kcal |
Calculated from 48 calories per 100 g.
A flat white with protein milk is an espresso drink topped with heated, finely textured milk made with protein milk. Its defining texture is smooth, with a thin layer of microfoam rather than the deep, airy foam of a cappuccino.
A flat white with protein milk is usually served smaller and has a more pronounced espresso taste than a latte. Its milk is steamed into fine microfoam, while a latte typically contains more milk and has a thicker layer of foam.
Pull espresso into a small cup, then steam protein milk until it is glossy and finely textured, and pour it over the coffee. Avoid boiling the milk: overheating can affect its taste and make the texture less pleasant.
A flat white with protein milk can be made with one or two espresso shots, depending on the café or recipe. The drink’s name does not guarantee a set shot count, so ask how it is prepared if you want a stronger coffee taste.
Protein milk can be frothed for a flat white, but the foam’s volume and stability vary by product and steaming method. Start with cold milk, introduce air gently, and stop once the milk looks smooth and glossy.
Yes, using protein milk can slightly change the taste and mouthfeel of a flat white. The milk’s own flavor blends with the espresso, and the coffee may taste more or less prominent depending on the shot-to-milk balance.
It can, especially if the milk is overheated or the coffee is very hot. Steam protein milk gently rather than boiling it, and pour it soon after preparing the espresso to help keep the drink smooth.
The flat white with protein milk is a modern variation of the flat white, a coffee associated with Australia and New Zealand. Both countries claim the drink’s origins, and there is no universally agreed answer about where it was first made.
The name refers to its relatively flat, smooth surface compared with drinks topped with a tall cap of foamy milk. In a flat white with protein milk, the milk is steamed into fine microfoam rather than a thick, airy layer.
Yes, you can make an iced flat white with protein milk by pouring espresso over ice and adding cold protein milk. It is a cold variation; the traditional flat white is served hot with finely steamed milk.
Vitamins
B12
1.26µg · 53% DV
B2
0.32mg · 25% DV
B5
0.72mg · 14% DV
Biotin
3.6µg · 12% DV
Minerals
Calcium
252mg · 25% DV
Phosphorus
171mg · 24% DV
Iodine
27µg · 18% DV
Potassium ⭐
324mg · 10% DV
Sodium
90mg · 4% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 86 calories in 1 cup (medium) (180 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.
A Flat White (with protein milk) combines espresso with steamed milk, usually finished with a thin layer of fine microfoam. The drink is associated with café culture in Australia and New Zealand, where its smooth, coffee-forward balance sets it apart from a foamier cappuccino or a milkier latte.
It works well as a breakfast coffee or an afternoon pick-me-up, on its own or alongside toast or a small pastry. The protein milk gives it a more protein-focused profile than a standard milk coffee; it provides 4.3 g of protein per 100 g. For a less sweet cup, skip flavoured syrups and choose it plain.
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
1.62g
MONOUNSATURATED
0.72g
POLYUNSATURATED
0.09g
Omega 6:3 ratio 1.3:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.