1 cup (medium) of Flat white with light milk (220 g) has 75 calories. That works out to 34 calories per 100 g. It contains 7.3 g of carbs, 5.1 g of protein, 2.6 g of fat and 0 g of fiber. Its 149.6 mg of Phosphorus covers 21% of the Daily Value. Its glycemic index is 30 (low), so it raises blood sugar slowly.

What is Flat white with light milk?

A flat white with light milk is made by combining espresso with steamed reduced-fat milk, finished with a fine layer of velvety microfoam. The style is associated with café culture in Australia and New Zealand. It has a smoother, milkier feel than straight espresso, while the coffee remains more prominent than in a foam-heavy cappuccino.

It is usually served hot and works well as a morning coffee or an afternoon café drink; a small biscuit or pastry is an easy accompaniment. The milk contributes protein and carbohydrates, while choosing reduced-fat milk makes the drink lighter in fat than the full-fat version. If you prefer to keep its espresso flavour forward, ask for sugar or syrup on the side.

Flat white with light milk Nutrition Facts

Selected: 100 g

KCAL / 100G

Carbs

3.3g

· 1% DV

Protein

2.3g

· 5% DV

Fat

1.2g

· 2% DV

Fiber

· 0% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 40% · Protein 28% · Fat 32%

Flat white with light milk Vitamins & Minerals

Vitamins

B12

0.22µg · 9% DV

0.11mg · 8% DV

0.28mg · 6% DV

Biotin

1.1µg · 4% DV

Minerals

Phosphorus

68mg · 10% DV

Calcium

84mg · 8% DV

Iodine

8µg · 5% DV

Potassium ⭐

135mg · 4% DV

How Nutritious Is Flat white with light milk?

Nutrient density

Medium

38/ 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

40/ 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.

Flat white with light milk Glycemic Index

GLYCEMIC INDEX

Low

0 Low5570100

GLYCEMIC LOAD

1.5

Low

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

How to Burn Off Flat white with light milk

To burn the 34 calories in 100 g:

🚶

8min

Walking (5 km/h)

🏃

3min

Running (8 km/h)

🚴

5min

Cycling

🏊

4min

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 with light 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 light 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 light milk Good For?

Vegan

— Not 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 with light milk Fat Profile

SATURATED

0.8g

MONOUNSATURATED

0.3g

POLYUNSATURATED

0.07g

⚖️

Omega 6:3 ratio 2.5:1

Below the ideal 4:1 — a good omega balance.

Compare Flat white with light milk

☕vs☕️

Flat white with light milk vs Turkish coffee27 kcal more per 100 g

→☕vs🥛

Flat white with light milk vs Ayran3 kcal fewer per 100 g

→☕vs🧊🍵

Flat white with light milk vs Iced Tea14 kcal more per 100 g

→☕vs🍵

Flat white with light milk vs Tea33 kcal more per 100 g

→

Foods Similar to Flat white with light 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

Frequently Asked Questions About Flat white with light milk

What is a flat white with light milk?

A flat white with light milk is espresso topped with steamed reduced-fat milk and a fine, velvety layer of microfoam. It keeps the espresso prominent while using milk with less fat than whole milk.

How is a flat white with light milk different from a latte?

A flat white with light milk is usually smaller and has a thinner layer of foam than a latte, so its espresso flavor comes through more strongly. The reduced-fat milk changes the richness, not the basic preparation.

How do you make a flat white with light milk?

Pull espresso, then steam reduced-fat milk until it is glossy and finely textured rather than stiff and foamy. Pour the milk into the espresso to create a smooth surface; a thick cap of foam makes it more like a cappuccino.

Does a flat white with light milk contain caffeine?

Yes, a flat white with light milk contains caffeine from its espresso. The amount varies with the number of espresso shots and the coffee used, so ask the café about its recipe if you need to limit caffeine.

Does a flat white with light milk have added sugar?

Not usually, unless sugar or flavored syrup is added. Milk naturally contains lactose, a sugar, so the drink is not sugar-free even when ordered plain; flavored versions may contain additional sweeteners.

Can you make a flat white with light milk iced?

Yes, you can order an iced flat white with light milk. It will not have the same warm, silky microfoam as the hot version; espresso poured over ice and topped with cold reduced-fat milk is a common approach.

Does a flat white with light milk contain lactose?

Yes, if it is made with regular reduced-fat dairy milk, a flat white with light milk contains lactose. Ask for lactose-free milk if needed; its flavor and steaming behavior may differ slightly from standard milk.

Will a flat white with light milk keep you awake?

It can, because its espresso supplies caffeine, which may delay sleep or make sleep less restful. If you are sensitive to caffeine, choose it earlier in the day or ask for decaffeinated espresso.

What does “light milk” mean in a flat white with light milk?

“Light milk” means reduced-fat milk, not necessarily a smaller serving or a sugar-free drink. It gives the flat white a less creamy taste than whole milk while still providing the familiar dairy flavor and texture.

Can you make a flat white with light milk at home without an espresso machine?

Yes. Use strongly brewed coffee as a substitute for espresso, warm reduced-fat milk, and froth it until the bubbles are very fine. The result will not be identical to a café flat white, but it can approximate its smooth texture.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 25, 2026