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Flat white unsweetened Calories
Espresso and steamed milk, no added sugar
In season: Spring · Summer · Autumn · Winter
CALORIES
GI
POTASSIUM
FIBER
Quick answer
1 cup (medium) of Flat white unsweetened (180 g) has 68 calories. That works out to 38 calories per 100 g. It contains 5.8 g of carbs, 4 g of protein, 2.9 g of fat and 0 g of fiber. Its 0.6 µg of B12 covers 26% of the Daily Value. Its glycemic index is 30 (low), so it raises blood sugar slowly.
What is Flat white unsweetened?
An unsweetened flat white combines espresso with steamed milk, finished with a thin layer of fine microfoam. The drink is associated with the café cultures of Australia and New Zealand, where it is usually served in a smaller cup than a latte, with a smooth texture and a clear espresso flavour.
In cafés around the world, it is often enjoyed on its own at breakfast or as a daytime coffee; it pairs well with a pastry or a simple biscuit. The milk brings a little natural sweetness, so “unsweetened” means no sugar has been added, not that the drink contains no sugars at all. It gets most of its nourishment from milk, including some protein. For a lighter cup, ask for lower-fat milk and skip flavoured syrups.
Flat white unsweetened Nutrition Facts
Selected: 100 g
38
KCAL / 100G
Carbs
3.2g
· 1% DV
Protein
2.2g
· 4% DV
Fat
1.6g
· 2% 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 24% · Fat 40%
Flat white unsweetened Vitamins & Minerals
Vitamins
B12
0.35µg · 15% DV
B2
0.18mg · 14% DV
Biotin
3.5µg · 12% DV
B5
0.37mg · 7% DV
Minerals
Iodine
16µg · 11% DV
Calcium
85mg · 9% DV
Phosphorus
65mg · 9% DV
Selenium
2.5µg · 5% DV
How Nutritious Is Flat white unsweetened?
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 unsweetened Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Flat white unsweetened
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 unsweetened 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 unsweetened Contain Allergens?
Contains these allergens:
Which Diets Is Flat white unsweetened 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 unsweetened Fat Profile
SATURATED
1g
MONOUNSATURATED
0.4g
POLYUNSATURATED
0.05g
Omega 6:3 ratio 3:1
Below the ideal 4:1 — a good omega balance.
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Frequently Asked Questions About Flat white unsweetened
What is an unsweetened flat white?
An unsweetened flat white is an espresso drink topped with steamed milk and a thin layer of fine microfoam. “Unsweetened” means no sugar or sweet syrup is added; the milk still contributes its natural lactose.
How is an unsweetened flat white different from a latte?
An unsweetened flat white is usually served with less milk and a more pronounced espresso taste than a latte. Its milk is finely textured into silky microfoam, while a latte tends to have more steamed milk overall.
How is an unsweetened flat white different from a cappuccino?
An unsweetened flat white has a thin, integrated layer of microfoam, whereas a cappuccino is known for a thicker, airier cap of foam. The flat white usually tastes smoother and more milk-forward than a straight espresso.
Does an unsweetened flat white contain caffeine?
Yes, an unsweetened flat white contains caffeine because it is made with espresso. The amount varies with the number of espresso shots and the coffee used; leaving out sugar does not reduce its caffeine.
How do you make an unsweetened flat white at home?
Pull espresso into a small cup, then steam milk until it is glossy and finely textured rather than foamy. Pour the milk into the espresso without adding sugar or syrup; a milk frother can help if you do not have a steam wand.
Does an unsweetened flat white have sugar in it?
An unsweetened flat white has no added sugar, but it is not necessarily sugar-free: dairy milk naturally contains lactose. Ask for an alternative milk if you want to avoid dairy, and check whether that option is sweetened.
Can you order an unsweetened flat white with oat milk?
Yes, many cafés can make an unsweetened flat white with oat milk. It changes the drink’s flavor and texture, and some barista-style oat milks contain added sugar, so ask for an unsweetened version if that matters to you.
Can an unsweetened flat white be served iced?
Yes, cafés can serve an unsweetened flat white over ice, though the cold version will not have the same warm, silky microfoam as the traditional drink. Some cafés use a different espresso-to-milk ratio for iced orders.
Can you get a decaf unsweetened flat white?
Yes, ask for decaf espresso when ordering an unsweetened flat white. It retains the steamed-milk texture and espresso flavor, but decaf coffee can still contain a small amount of caffeine.
Is an unsweetened flat white a good choice before bed?
An unsweetened flat white may interfere with sleep if you are sensitive to caffeine, since it is made with espresso. For an evening drink, choose decaf or leave enough time before bed to see how caffeine affects you.
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Nutrition data compiled from USDA FoodData Central and scientific sources.