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Starbucks Flat White (Lactose-Free, Grande) Calories
Lactose-free milk, espresso-based, medium size
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Starbucks Flat White (Lactose-Free, Grande) (354 g) has 156 calories. That works out to 44 calories per 100 g. It contains 18.4 g of carbs, 9.2 g of protein, 3.9 g of fat and 0 g of fiber. Its 1.4 µg of B12 covers 59% of the Daily Value. Its glycemic index is 35 (low), so it raises blood sugar slowly.
Starbucks Flat White (Lactose-Free, Grande) Nutrition Facts
Selected: 1 cup (medium) · 354 g
156
KCAL / 354G
Carbs
18.4g
· 7% DV
Protein
9.2g
· 18% DV
Fat
3.9g
· 5% 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 51% · Protein 25% · Fat 24%
Starbucks Flat White (Lactose-Free, Grande) nutrition facts table · 1 cup (medium) (354 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 156 kcal | |
| Total fat | 3.9 g | 5% |
| Saturated fat | 2.48 g | 12% |
| Trans fat | 0 g | |
| Sodium | 142 mg | 6% |
| Total carbohydrate | 18.4 g | 7% |
| Fiber | 0 g | 0% |
| Protein | 9.2 g | 18% |
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, Grande)?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 354 g | 156 kcal |
| 100 g | 100 g | 44 kcal |
| 1 cup (small) | 237 g | 104 kcal |
| 1 serving (small) | 237 g | 104 kcal |
| 1 piece (small) | 237 g | 104 kcal |
| 1 serving (medium) | 354 g | 156 kcal |
| 1 piece (medium) | 354 g | 156 kcal |
| 1 cup (large) | 473 g | 208 kcal |
| 1 serving (large) | 473 g | 208 kcal |
| 1 piece (large) | 473 g | 208 kcal |
Calculated from 44 calories per 100 g.
Frequently Asked Questions About Starbucks Flat White (Lactose-Free, Grande)
Does Starbucks’ lactose-free Grande Flat White contain caffeine?
Yes. Starbucks’ lactose-free Grande Flat White contains espresso, so it has caffeine. The exact amount can vary with the preparation, and caffeine may affect sleep if you drink it late in the day.
What is in Starbucks’ lactose-free Grande Flat White?
Starbucks’ lactose-free Grande Flat White is made with espresso and lactose-free cow’s milk. The standard drink is not made with flavored syrup; syrups or other additions are customizations.
What is the difference between Starbucks’ lactose-free Grande Flat White and a latte?
Starbucks’ lactose-free Grande Flat White has a more pronounced coffee taste and a thinner layer of microfoam than a typical latte. Both combine espresso and milk, while flat whites are commonly made with ristretto-style espresso.
Is Starbucks’ lactose-free Grande Flat White suitable for people with lactose intolerance?
Usually, yes: Starbucks’ lactose-free Grande Flat White uses lactose-free milk instead of regular milk. It still contains milk proteins, so it is not suitable for a milk allergy; ask the barista about cross-contact if that matters to you.
Is Starbucks’ lactose-free Grande Flat White dairy-free?
No. Starbucks’ lactose-free Grande Flat White is made with cow’s milk in which the lactose has been broken down; it is not made with plant milk. It therefore remains a dairy drink and is unsuitable for people with a milk allergy.
Does Starbucks’ lactose-free Grande Flat White have added sugar?
The standard Starbucks’ lactose-free Grande Flat White is not sweetened with syrup. Lactose-free milk can taste sweeter because its lactose is broken down into simpler sugars; adding a flavored syrup will make the drink sweeter.
Can you drink Starbucks’ lactose-free Grande Flat White while pregnant?
Yes, but Starbucks’ lactose-free Grande Flat White contains caffeine from espresso, so include it in your daily caffeine total. Follow your clinician’s advice on caffeine during pregnancy, especially if you have been given an individual limit.
Can Starbucks’ lactose-free Grande Flat White be made iced?
The standard Starbucks’ lactose-free Grande Flat White is served hot with steamed milk. Availability of an iced version depends on the location and menu, so ask the barista about cold espresso-and-milk options.
Why does Starbucks’ lactose-free Grande Flat White taste sweeter than one made with regular milk?
Starbucks’ lactose-free Grande Flat White may taste sweeter because lactose-free milk contains sugars produced when lactose is broken down. That sweeter taste does not necessarily mean syrup has been added.
How long can you keep Starbucks’ lactose-free Grande Flat White?
It is best to drink Starbucks’ lactose-free Grande Flat White soon after it is made. Do not leave the milk-based drink at room temperature for an extended time; discard leftovers rather than saving them, as both quality and food safety can deteriorate.
Starbucks Flat White (Lactose-Free, Grande) Vitamins & Minerals
Vitamins
B12
1.42µg · 59% DV
B2
0.46mg · 35% DV
B5
1.77mg · 35% DV
Biotin
7.08µg · 24% DV
Minerals
Phosphorus
319mg · 46% DV
Calcium
389mg · 39% DV
Iodine
25µg · 17% DV
Potassium ⭐
531mg · 16% DV
Sodium
142mg · 6% DV
Starbucks Flat White (Lactose-Free, Grande) 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, Grande)
To burn the 156 calories in 1 cup (medium) (354 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, Grande)?
Starbucks Flat White (Lactose-Free, Grande) is an espresso-based coffee made with lactose-free milk. The flat white is associated with Australian and New Zealand café culture, where espresso is topped with steamed milk and a fine layer of microfoam. Its smooth texture lets the coffee remain prominent without the thicker foam of a cappuccino.
It is commonly enjoyed on its own or alongside a small pastry, whether as a morning coffee or an afternoon café stop. The milk contributes some protein, while the drink is still primarily a coffee choice rather than a filling meal. If you prefer a less sweet cup, order it without added syrup or extra sweetener.
How Nutritious Is Starbucks Flat White (Lactose-Free, Grande)?
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, Grande) 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, Grande) Contain Allergens?
Contains these allergens:
Which Diets Is Starbucks Flat White (Lactose-Free, Grande) 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, Grande) Fat Profile
SATURATED
2.48g
MONOUNSATURATED
1.06g
POLYUNSATURATED
0.14g
Omega 6:3 ratio 2.8:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.