Ready & Packaged Foods
All →Vegetables & Legumes
All →Desserts & Confectionery
All →Meat & Protein
All →Grains & Bakery
All →Beverages
All →Milk & Dairy
All →
Flat White (Tall) Calories
Milk-based espresso coffee, medium (tall) size
In season: Winter · Spring · Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Flat White (Tall) (355 g) has 146 calories. That works out to 41 calories per 100 g. It contains 14.9 g of carbs, 7.5 g of protein, 5.3 g of fat and 0 g of fiber. Its 1.4 µg of B12 covers 59% of the Daily Value. Its glycemic index is 30 (low), so it raises blood sugar slowly.
Flat White (Tall) Nutrition Facts
Selected: 1 cup (medium) · 355 g
146
KCAL / 355G
Carbs
14.9g
· 5% DV
Protein
7.5g
· 15% DV
Fat
5.3g
· 7% 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 43% · Protein 22% · Fat 35%
Flat White (Tall) nutrition facts table · 1 cup (medium) (355 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 146 kcal | |
| Total fat | 5.3 g | 7% |
| Saturated fat | 3.55 g | 18% |
| Trans fat | 0.07 g | |
| Sodium | 135 mg | 6% |
| Total carbohydrate | 14.9 g | 5% |
| Fiber | 0 g | 0% |
| Protein | 7.5 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.
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
📸 Scan the code to get the app free.
How Many Calories in 1 Cup of Flat White (Tall)?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 355 g | 146 kcal |
| 100 g | 100 g | 41 kcal |
| 1 cup (extra small) | 180 g | 74 kcal |
| 1 cup (small) | 240 g | 98 kcal |
| 1 serving (medium) | 355 g | 146 kcal |
| 1 piece (medium) | 355 g | 146 kcal |
| 1 cup (large) | 470 g | 193 kcal |
| 1 cup (extra large) | 600 g | 246 kcal |
Calculated from 41 calories per 100 g.
Frequently Asked Questions About Flat White (Tall)
What is a flat white (tall)?
A flat white (tall) is an espresso drink topped with steamed milk and a thin layer of fine microfoam. Its smooth texture and noticeable coffee flavor distinguish it from milkier, more heavily foamed café drinks.
What is the difference between a flat white (tall) and a latte?
A flat white (tall) usually has finer, less voluminous milk foam and a more pronounced espresso flavor than a latte. Recipes vary by café, so the actual difference can depend on the milk-to-espresso ratio and cup size.
Does a flat white (tall) have caffeine?
Yes, a flat white (tall) contains caffeine because it is made with espresso. The amount depends on the coffee beans and number of espresso shots used; the cup size alone does not tell you how much caffeine it contains.
What milk is used in a flat white (tall)?
A flat white (tall) is commonly made with dairy milk, steamed until smooth with fine microfoam. Many cafés also offer alternatives such as oat or soy milk, though these can change the drink’s texture and flavor.
How is a flat white (tall) different from a cappuccino?
A flat white (tall) has a smooth, thin layer of microfoam, while a cappuccino has a thicker, airier foam cap. That gives the flat white a silkier texture and lets the espresso flavor come through more clearly.
How do you make a flat white (tall) at home?
Make a flat white (tall) by pouring steamed, finely textured milk over espresso. Froth the milk until it is glossy rather than stiff or bubbly, then pour it slowly; a home espresso machine makes the texture easiest to achieve.
Is a flat white (tall) sweetened?
A flat white (tall) is not necessarily sweetened; the basic drink is espresso and steamed milk, with no added sugar required. Flavored syrups or sugar may be added by a café, so ask for it unsweetened if that is what you want.
Does a flat white (tall) have more coffee flavor than a latte?
Usually, a flat white (tall) tastes more espresso-forward than a latte because its milk texture and proportions are designed to keep the coffee noticeable. The exact strength varies with the café’s recipe and espresso shots.
Can a flat white (tall) affect your sleep?
Yes, the caffeine in a flat white (tall) may make it harder to fall asleep, especially if you are sensitive to caffeine or drink it late in the day. Choosing decaf espresso avoids most of the caffeine.
Can you order a flat white (tall) iced?
Yes, some cafés make an iced flat white (tall), though the traditional version is served hot with steamed microfoam. An iced version uses cold milk and ice, so it has a different texture and is not quite the classic drink.
Flat White (Tall) Vitamins & Minerals
Vitamins
B12
1.42µg · 59% DV
B2
0.64mg · 49% DV
B5
1.24mg · 25% DV
Biotin
7.1µg · 24% DV
Minerals
Phosphorus
220mg · 31% DV
Iodine
46µg · 31% DV
Calcium
291mg · 29% DV
Potassium ⭐
533mg · 16% DV
Sodium
135mg · 6% DV
Flat White (Tall) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Flat White (Tall)
To burn the 146 calories in 1 cup (medium) (355 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 Flat White (Tall)?
A flat white is an espresso drink associated with coffee culture in Australia and New Zealand. It combines espresso with steamed milk, topped with a thin layer of fine, silky microfoam; the tall size is simply a larger serving of this milk-based coffee.
The espresso remains noticeable, while the milk softens its intensity without making the drink as foamy as a cappuccino. It works well as a morning coffee or an afternoon pick-me-up, often alongside a pastry or a plain biscuit. Milk contributes some protein and carbohydrates, and the drink is not usually sweet unless syrup is added. For a less sweet option, order it without flavoured syrup.
How Nutritious Is Flat White (Tall)?
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 Flat White (Tall) 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 (Tall) Contain Allergens?
Contains these allergens:
Which Diets Is Flat White (Tall) 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 (Tall) Fat Profile
SATURATED
3.55g
MONOUNSATURATED
1.42g
POLYUNSATURATED
0.18g
Omega 6:3 ratio 2.8:1
Below the ideal 4:1 — a good omega balance.
Compare Flat White (Tall)
Foods Similar to Flat White (Tall)
Have another question about Flat White (Tall)?
Ask the AI nutrition coach — calories, portions, alternatives and more, answered in seconds in the app.
Scan calories with your camera
Instant AI nutrition analysis
Nutrition data compiled from USDA FoodData Central and scientific sources.