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Starbucks Flat White (Lactose-Free) Calories
Creamy espresso-based coffee made with lactose-free milk
In season: Winter · Spring · Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Starbucks Flat White (Lactose-Free) (240 g) has 101 calories. That works out to 42 calories per 100 g. It contains 10.8 g of carbs, 5.5 g of protein, 2.9 g of fat and 0 g of fiber. Its 1 µg of B12 covers 40% of the Daily Value. Its glycemic index is 35 (low), so it raises blood sugar slowly.
Starbucks Flat White (Lactose-Free) Nutrition Facts
Selected: 1 cup (medium) · 240 g
101
KCAL / 240G
Carbs
10.8g
· 4% DV
Protein
5.5g
· 11% DV
Fat
2.9g
· 4% 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 47% · Protein 24% · Fat 29%
Starbucks Flat White (Lactose-Free) nutrition facts table · 1 cup (medium) (240 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 101 kcal | |
| Total fat | 2.9 g | 4% |
| Saturated fat | 1.68 g | 8% |
| Trans fat | 0 g | |
| Sodium | 91 mg | 4% |
| Total carbohydrate | 10.8 g | 4% |
| Fiber | 0 g | 0% |
| Protein | 5.5 g | 11% |
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.
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How Many Calories in 1 Cup of Starbucks Flat White (Lactose-Free)?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 240 g | 101 kcal |
| 1 ounce (small) | 30 g | 13 kcal |
| 100 g | 100 g | 42 kcal |
| 1 cup (small) | 180 g | 76 kcal |
| 1 piece (medium) | 240 g | 101 kcal |
| 1 serving (medium) | 240 g | 101 kcal |
| 1 cup (large) | 350 g | 147 kcal |
| 1 cup (extra large) | 470 g | 197 kcal |
Calculated from 42 calories per 100 g.
Frequently Asked Questions About Starbucks Flat White (Lactose-Free)
What is Starbucks Flat White (Lactose-Free)?
Starbucks Flat White (Lactose-Free) is an espresso drink topped with lactose-free milk steamed into a smooth, fine-textured foam. Its milk-to-coffee balance gives it a more pronounced espresso taste than a milkier coffee such as a latte.
How is Starbucks Flat White (Lactose-Free) different from a latte?
Starbucks Flat White (Lactose-Free) is typically served with thinner microfoam and a more prominent coffee taste, while a latte usually tastes milkier and has more steamed milk. The exact espresso-to-milk balance can vary by serving size and market.
How much caffeine is in Starbucks Flat White (Lactose-Free)?
Starbucks Flat White (Lactose-Free) contains caffeine because it is made with espresso. The amount can vary with the cup size and local recipe, and caffeine may disrupt sleep if you drink it late in the day.
Does Starbucks Flat White (Lactose-Free) use lactose-free milk?
Yes, Starbucks Flat White (Lactose-Free) is made with lactose-free milk. The lactose is broken down, which can make the milk taste slightly sweeter than regular milk, but it is still dairy and still contains milk proteins.
Is Starbucks Flat White (Lactose-Free) sweet, or does it have syrup?
Starbucks Flat White (Lactose-Free) is normally made without added syrup. It can still taste mildly sweet because lactose-free milk contains the sugars from milk in a form that tastes sweeter; flavored versions may have added syrup.
Can people with lactose intolerance drink Starbucks Flat White (Lactose-Free)?
Many people with lactose intolerance can tolerate Starbucks Flat White (Lactose-Free) because it is made with lactose-free milk. It is not suitable for a milk allergy, since lactose-free milk still contains milk proteins; individual tolerance can vary.
Does Starbucks Flat White (Lactose-Free) contain ristretto shots?
Starbucks flat whites are commonly made with ristretto espresso, a shorter extraction that can taste concentrated and smooth. The exact espresso preparation may differ by country or recipe, so the drink’s strength and flavor are not identical everywhere.
How is Starbucks Flat White (Lactose-Free) different from a cappuccino?
Starbucks Flat White (Lactose-Free) has a smoother, thinner layer of milk foam, while a cappuccino is known for a more substantial, airy foam cap. The flat white generally lets the espresso taste come through more clearly.
Can you order Starbucks Flat White (Lactose-Free) iced?
Starbucks Flat White (Lactose-Free) is traditionally served hot. Iced preparation may not be a standard menu option and availability varies by location, so ask the barista whether your store can make it cold.
Can you change the milk in Starbucks Flat White (Lactose-Free)?
Some Starbucks locations let you choose a different milk for Starbucks Flat White (Lactose-Free). If you replace the lactose-free milk, the drink may no longer be lactose-free, so confirm the milk choice when ordering.
Starbucks Flat White (Lactose-Free) Vitamins & Minerals
Vitamins
B12
0.96µg · 40% DV
B2
0.43mg · 33% DV
B5
0.96mg · 19% DV
Biotin
4.8µg · 16% DV
Minerals
Phosphorus
168mg · 24% DV
Calcium
216mg · 22% DV
Iodine
19µg · 13% DV
Potassium ⭐
360mg · 11% DV
Sodium
91mg · 4% DV
Starbucks Flat White (Lactose-Free) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Starbucks Flat White (Lactose-Free)
To burn the 101 calories in 1 cup (medium) (240 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 Starbucks Flat White (Lactose-Free)?
Starbucks Flat White (Lactose-Free) is an espresso drink topped with finely textured steamed lactose-free milk. The flat white style is associated with coffee culture in Australia and New Zealand, while this Starbucks version brings the espresso-and-milk combination to its café menu.
Its smooth, creamy milk softens the espresso without hiding the coffee flavour. It is commonly served hot and works well as a mid-morning or afternoon café drink, on its own or alongside a small pastry. Milk contributes some protein and carbohydrate; the drink has 42 calories per 100 g. The lactose-free version may suit people choosing to avoid lactose. For a lighter pairing, enjoy it without adding a sweet syrup or a large dessert.
How Nutritious Is Starbucks Flat White (Lactose-Free)?
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.
Is Starbucks Flat White (Lactose-Free) 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 Starbucks Flat White (Lactose-Free) Contain Allergens?
Contains these allergens:
Which Diets Is Starbucks Flat White (Lactose-Free) 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
Starbucks Flat White (Lactose-Free) Fat Profile
SATURATED
1.68g
MONOUNSATURATED
0.72g
POLYUNSATURATED
0.12g
Omega 6:3 ratio 3.5:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.