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Flat white with oat milk Calories
Espresso-based coffee with oat milk
CALORIES
GI
POTASSIUM
FIBER
Quick answer
1 cup (medium) of Flat white with oat milk (240 g) has 91 calories. That works out to 38 calories per 100 g. It contains 12.5 g of carbs, 2.6 g of protein, 3.1 g of fat and 1 g of fiber. Its 288 mg of Calcium covers 29% of the Daily Value. Its glycemic index is 42 (low), so it raises blood sugar slowly.
What is Flat white with oat milk?
Flat white with oat milk pairs espresso with steamed oat milk, creating a smooth drink with a concentrated coffee flavour and a thin, velvety layer of foam. The flat white is closely associated with café culture in Australia and New Zealand, though it is now served in coffee shops around the world. Oat milk gives this version a gentle natural sweetness without hiding the espresso.
It works well as a morning coffee or an afternoon pick-me-up, on its own or alongside a pastry. Nutritionally, it is mainly a coffee-and-oat drink, with some carbohydrate and relatively little protein. Its energy content can vary with the oat milk and any added sweetener, so ordering it without syrup is a simple way to keep the flavour balanced and the drink less sweet.
Flat white with oat milk Nutrition Facts
Selected: 100 g
38
KCAL / 100G
Carbs
5.2g
· 2% DV
Protein
1.1g
· 2% DV
Fat
1.3g
· 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 56% · Protein 12% · Fat 32%
Flat white with oat milk Vitamins & Minerals
Vitamins
B12
0.2µg · 8% DV
B2
0.08mg · 6% DV
B5
0.18mg · 4% DV
B1
0.03mg · 3% DV
Minerals
Calcium
120mg · 12% DV
Phosphorus
42mg · 6% DV
Magnesium
14mg · 3% DV
Selenium
1.5µg · 3% DV
How Nutritious Is Flat white with oat milk?
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.
Flat white with oat milk Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Flat white with oat 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 with oat milk Processed?
NOVA 3
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 oat milk Contain Allergens?
Contains these allergens:
Which Diets Is Flat white with oat milk Good For?
Vegan
✓ 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 oat milk Fat Profile
SATURATED
0.2g
MONOUNSATURATED
0.35g
POLYUNSATURATED
0.3g
Omega 6:3 ratio 14:1
Above the ideal 4:1 (14:1).
Compare Flat white with oat milk
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Frequently Asked Questions About Flat white with oat milk
How much caffeine is in a flat white with oat milk?
It depends on how many espresso shots the café uses and the coffee itself; the oat milk does not remove the caffeine. Ask how many shots are in the drink if you want to compare it with your usual coffee.
Does a flat white with oat milk have added sugar?
Not necessarily. Espresso and oat milk can be served without added sugar, but some oat milks are sweetened. Ask for unsweetened oat milk and skip syrups if you want to avoid added sugar.
Is a flat white with oat milk stronger than an oat milk latte?
It usually tastes more coffee-forward because a flat white has less milk relative to its espresso than a latte. That does not automatically mean more caffeine: the number of espresso shots can vary between cafés.
Can I drink a flat white with oat milk before bed?
It is usually best to avoid it close to bedtime if caffeine affects your sleep. The espresso can make it harder to fall asleep, even though the drink contains oat milk; choose a caffeine-free option instead.
How do you make a flat white with oat milk at home?
Pull a shot or shots of espresso, steam oat milk until it is silky with a fine layer of microfoam, then pour it into the espresso. Barista-style oat milk is often easier to steam and pour smoothly.
Why does oat milk split in a flat white?
Oat milk can split when very hot milk meets acidic espresso, especially if the milk is overheated. Warm it gently, pour it slowly into the espresso, and try barista-style oat milk, which is designed to work better in coffee.
Why is the foam on my flat white with oat milk too thin?
Oat milk may produce thin foam if it is not made for steaming, is too warm before steaming, or is over-aerated. Start with cold barista-style oat milk and add only a little air before texturing it until smooth.
Does a flat white with oat milk hydrate you?
Yes, it contributes fluid, but it is not a substitute for water. Its espresso contains caffeine, which can increase urination slightly in some people, so drink water as well if you are thirsty.
Is a flat white with oat milk dairy-free?
Yes, when it is made with oat milk and no dairy ingredients, it is dairy-free. At a café, ask about shared steam wands or other preparation equipment if even small amounts of dairy matter to you.
Can you make an iced flat white with oat milk?
Yes. Pour espresso over ice and add cold oat milk; stir gently to combine. The iced version will not have the same warm, velvety microfoam as a freshly steamed flat white.
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Nutrition data compiled from USDA FoodData Central and scientific sources.