EatBetterEatBetter
Foods ▾
Ready & Packaged FoodsVegetables & LegumesDesserts & ConfectioneryMeat & ProteinGrains & BakeryBeveragesMilk & DairyNatural & Other Foods

Ready & Packaged Foods

All →
Fast Food & RestaurantBurgers · Pizza · Doner & Wrap · Fried Sides · Restaurant Menu Items

Explore foods by category, subcategory or brand

CompareBrands
Tools ▾

Calorie Calculator

Work out your daily calorie needs

BMI Calculator

Body mass index from your height and weight

Food GuideCompareBlog
TR
Download on the App StoreGet it on Google Play

☕🥛

●Low GI

Flat White (with protein milk) Calories

Flat white made with high-protein milk

In season: Spring · Summer · Autumn · Winter

CALORIES · 100 G

48kcal

GI

30low

POTASSIUM · 100 G

180mg

FIBER · 100 G

0g

Quick answer

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.

Flat White (with protein milk) Nutrition Facts

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%

Flat White (with protein milk) nutrition facts table · 1 cup (medium) (180 g)

NutrientAmount% DV
Calories86 kcal
Total fat2.7 g3%
Saturated fat1.62 g8%
Trans fat0.04 g
Sodium90 mg4%
Total carbohydrate7.6 g3%
Fiber0 g0%
Protein7.7 g15%

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.

EatBetter

Log this food in EatBetter

100,000+ people use it

  • Get your daily calorie target
  • Snap your meal, log it in seconds
  • See every vitamin and mineral
QR code to get the EatBetter app

📸 Scan the code to get the app free.

The EatBetter app recognising potatoes, broccoli and salmon on a plate

How Many Calories in 1 Cup of Flat White (with protein milk)?

ServingAmountCalories
1 cup (medium)180 g86 kcal
100 g100 g48 kcal
1 cup (small)120 g58 kcal
1 piece (medium)150 g72 kcal
1 serving (medium)180 g86 kcal
1 piece (large)200 g96 kcal
1 cup (large)240 g115 kcal
1 serving (large)240 g115 kcal

Calculated from 48 calories per 100 g.

Frequently Asked Questions About Flat White (with protein milk)

What is a flat white with protein milk?

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.

What is the difference between a flat white with protein milk and a latte?

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.

How do you make a flat white with protein milk at home?

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.

How many espresso shots are in a flat white with protein milk?

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.

Does protein milk froth well in a flat white?

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.

Does protein milk change the taste of a flat white?

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.

Can protein milk split in a flat white?

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.

Where did the flat white with protein milk originate?

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.

Why is a flat white with protein milk called a flat white?

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.

Can you make an iced flat white with protein milk?

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.

Flat White (with protein milk) Vitamins & Minerals

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

Flat White (with protein milk) Glycemic Index

GLYCEMIC INDEX

30
Low
0 Low5570100

GLYCEMIC LOAD

3.6
Low

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

How to Burn Off Flat White (with protein milk)

To burn the 86 calories in 1 cup (medium) (180 g):

🚶

21min

Walking (5 km/h)

🏃

9min

Running (8 km/h)

🚴

12min

Cycling

🏊

10min

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 (with protein milk)?

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.

How Nutritious Is Flat White (with protein milk)?

Nutrient density

Medium

55/ 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

42/ 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.

Is Flat White (with protein 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 (with protein milk) 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 (with protein milk) Good For?

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

Flat White (with protein milk) Fat Profile

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.

Compare Flat White (with protein milk)

☕🥛vs☕️
Flat White (with protein milk) vs Turkish coffee41 kcal more per 100 g
→
☕🥛vs🥛
Flat White (with protein milk) vs Ayran11 kcal more per 100 g
→
☕🥛vs🧊🍵
Flat White (with protein milk) vs Iced Tea28 kcal more per 100 g
→
☕🥛vs🍵
Flat White (with protein milk) vs Tea47 kcal more per 100 g
→

Foods Similar to Flat White (with protein milk)

☕️

Turkish coffee

7 kcal

🥛

Ayran

37 kcal

🧊🍵

Iced Tea

20 kcal

🍵

Tea

1 kcal

🥤

Detox Water

2 kcal

🥤

Soda

42 kcal

☕️

Coffee

2 kcal

🥤

Cola

42 kcal

Have another question about Flat White (with protein milk)?

Ask the AI nutrition coach — calories, portions, alternatives and more, answered in seconds in the app.

EatBetter

Scan calories with your camera

Instant AI nutrition analysis

App StoreGoogle Play

Nutrition data compiled from USDA FoodData Central and scientific sources.