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Flat White (soy milk) Calories
Plant-based Flat White, caffeine, low fat, lactose-free
In season: Spring · Summer · Autumn · Winter
CALORIES
GI
POTASSIUM
FIBER
Quick answer
1 cup (medium) of Flat White (soy milk) (180 g) has 68 calories. That works out to 38 calories per 100 g. It contains 7.6 g of carbs, 3.1 g of protein, 2.2 g of fat and 0.7 g of fiber. Its 0.9 µg of B12 covers 38% of the Daily Value. Its glycemic index is 30 (low), so it raises blood sugar slowly.
What is Flat White (soy milk)?
A flat white with soy milk combines espresso with finely textured, steamed soy milk. The drink is closely associated with coffee culture in Australia and New Zealand, where it is usually served in a smaller cup than a latte, with a smooth surface and a thin layer of microfoam.
Its espresso flavour stays prominent, while soy milk brings a mild, creamy balance. Order it in a café as a morning coffee or an afternoon pick-me-up; it pairs well with toast, a plain pastry or a light snack. It is plant-based and relatively low in fat, so it can suit those looking for a lighter alternative to a dairy flat white. Skip flavoured syrups if you prefer to keep it simple.
Flat White (soy milk) Nutrition Facts
Selected: 100 g
38
KCAL / 100G
Carbs
4.2g
· 2% DV
Protein
1.7g
· 3% DV
Fat
1.2g
· 2% DV
Fiber
0.4g
· 1% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 49% · Protein 20% · Fat 31%
Flat White (soy milk) Vitamins & Minerals
Vitamins
B12
0.5µg · 21% DV
B2
0.06mg · 5% DV
B5
0.18mg · 4% DV
B1
0.04mg · 3% DV
Minerals
Calcium
90mg · 9% DV
Iron
1mg · 6% DV
Phosphorus
40mg · 6% DV
Magnesium
16mg · 4% DV
How Nutritious Is Flat White (soy milk)?
Nutrient density
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.
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 (soy milk) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Flat White (soy milk)
To burn the 38 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 (soy 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 (soy milk) Contain Allergens?
Contains these allergens:
Which Diets Is Flat White (soy milk) Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ 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 (soy milk) Fat Profile
SATURATED
0.2g
MONOUNSATURATED
0.3g
POLYUNSATURATED
0.6g
Omega 6:3 ratio 22.5:1
Above the ideal 4:1 (22.5:1).
Compare Flat White (soy milk)
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Frequently Asked Questions About Flat White (soy milk)
Does a flat white with soy milk contain caffeine?
Yes, a flat white with soy milk contains caffeine because it is made with espresso. The amount varies with the coffee beans and how much espresso the café uses; soy milk does not remove the caffeine.
What is the difference between a flat white with soy milk and a soy latte?
A flat white with soy milk usually has less milk and a more pronounced espresso taste than a soy latte. Both use espresso and soy milk, but the serving size and coffee-to-milk ratio vary between cafés.
How is a flat white with soy milk made?
A flat white with soy milk is made by pouring steamed, finely textured soy milk over espresso. The milk is heated until smooth and lightly foamed, rather than topped with the thick, airy foam used for some other espresso drinks.
Why does soy milk split in a flat white?
Soy milk can split in a flat white when hot, acidic espresso meets milk that is too hot or is added too quickly. Using barista-style soy milk and pouring it gently can help keep the drink smooth.
Is a flat white with soy milk sweet?
No, a flat white with soy milk is not traditionally made with added sugar. Its sweetness depends on whether the soy milk is sweetened and whether the café adds syrup, so ask for it unsweetened if that is what you want.
Can you order a flat white with soy milk decaf?
Yes, cafés can make a flat white with soy milk using decaffeinated espresso. Ask for decaf when ordering; decaffeinated coffee may still contain a small amount of caffeine.
Is a flat white with soy milk stronger than a cappuccino?
A flat white with soy milk often tastes stronger and more coffee-forward than a cappuccino because it has less foamy milk to soften the espresso. The actual caffeine strength depends on the espresso used, not the soy milk.
Can you make latte art with soy milk in a flat white?
Yes, latte art is possible in a flat white with soy milk when the milk is steamed into a smooth, fine-textured foam. Barista-style soy milk usually pours more easily; very bubbly or overheated milk makes clear patterns harder.
Can you make an iced flat white with soy milk?
Yes, you can make an iced flat white with soy milk by pouring espresso and cold soy milk over ice. The texture differs from the hot version because cold milk does not have the same steamed microfoam.
Is a flat white with soy milk a good choice before bed?
Usually not if caffeine affects your sleep: a flat white with soy milk is still an espresso drink, even though it contains no dairy. Choose a decaf version or have it earlier if you notice that coffee makes it harder to fall asleep.
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Nutrition data compiled from USDA FoodData Central and scientific sources.