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Starbucks Flat White with Lactose-Free Milk (Small) Calories
Lactose-free milk, small size, coffee-based beverage
In season: Winter · Spring · Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (small) of Starbucks Flat White with Lactose-Free Milk (Small) (220 g) has 97 calories. That works out to 44 calories per 100 g. It contains 11.2 g of carbs, 4.8 g of protein, 2.9 g of fat and 0 g of fiber. Its 0.9 µg of B12 covers 37% of the Daily Value. Its glycemic index is 35 (low), so it raises blood sugar slowly.
Starbucks Flat White with Lactose-Free Milk (Small) Nutrition Facts
Selected: 1 cup (small) · 220 g
97
KCAL / 220G
Carbs
11.2g
· 4% DV
Protein
4.8g
· 10% 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 50% · Protein 21% · Fat 29%
Starbucks Flat White with Lactose-Free Milk (Small) nutrition facts table · 1 cup (small) (220 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 97 kcal | |
| Total fat | 2.9 g | 4% |
| Saturated fat | 1.76 g | 9% |
| Trans fat | 0 g | |
| Sodium | 84 mg | 4% |
| Total carbohydrate | 11.2 g | 4% |
| Fiber | 0 g | 0% |
| Protein | 4.8 g | 10% |
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 with Lactose-Free Milk (Small)?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (small) | 220 g | 97 kcal |
| 100 g | 100 g | 44 kcal |
| 1 cup (extra small) | 120 g | 53 kcal |
| 1 piece (small) | 220 g | 97 kcal |
| 1 serving (small) | 220 g | 97 kcal |
| 1 cup (medium) | 300 g | 132 kcal |
| 1 cup (large) | 350 g | 154 kcal |
| 1 cup (extra large) | 450 g | 198 kcal |
Calculated from 44 calories per 100 g.
Frequently Asked Questions About Starbucks Flat White with Lactose-Free Milk (Small)
What is a Starbucks Flat White with Lactose-Free Milk (Small)?
A Starbucks Flat White with Lactose-Free Milk (Small) is an espresso drink topped with steamed lactose-free milk and a thin layer of microfoam. It has a more coffee-forward taste and less foam than a typical cappuccino.
Does a Starbucks Flat White with Lactose-Free Milk (Small) contain caffeine?
Yes, a Starbucks Flat White with Lactose-Free Milk (Small) contains caffeine because it is made with espresso. The amount can vary by country and recipe, so use Starbucks’ local product information for an exact figure.
Is a Starbucks Flat White with Lactose-Free Milk (Small) stronger than a latte?
It often tastes stronger and more coffee-forward than a latte, but a Starbucks Flat White with Lactose-Free Milk (Small) is not necessarily higher in caffeine. Caffeine depends on the espresso recipe, while the smaller amount of milk makes the coffee taste stand out.
Can people with lactose intolerance drink a Starbucks Flat White with Lactose-Free Milk (Small)?
Usually, yes: a Starbucks Flat White with Lactose-Free Milk (Small) is made with lactose-free milk. Tolerance varies between individuals, and lactose-free milk is still dairy, so it is not suitable for someone with a milk-protein allergy.
Does a Starbucks Flat White with Lactose-Free Milk (Small) have added sugar?
Not by default; a Starbucks Flat White with Lactose-Free Milk (Small) gets its sweetness mainly from sugars naturally present in the milk. Lactose-free milk can taste sweeter because its lactose has been broken down, but that does not mean sugar syrup was added.
What is the difference between a Starbucks Flat White with Lactose-Free Milk (Small) and a cappuccino?
A Starbucks Flat White with Lactose-Free Milk (Small) has smoother steamed milk and a thinner foam layer than a cappuccino. Cappuccino is typically foamier, while both drinks use espresso; exact preparation can vary between Starbucks markets.
Can you order a Starbucks Flat White with Lactose-Free Milk (Small) decaf?
Yes, if the store offers decaf espresso, a Starbucks Flat White with Lactose-Free Milk (Small) can usually be made with it. Decaf still contains a small amount of caffeine, and availability varies by location.
Is a Starbucks Flat White with Lactose-Free Milk (Small) served hot or iced?
A Starbucks Flat White with Lactose-Free Milk (Small) is served hot by default, with steamed milk. Iced flat whites are not available everywhere, so ask the barista whether your local store can make one.
Does a Starbucks Flat White with Lactose-Free Milk (Small) taste sweeter than one made with regular milk?
It can taste slightly sweeter. In a Starbucks Flat White with Lactose-Free Milk (Small), the milk’s lactose is split into simpler sugars, which are easier to taste; the drink does not need added syrup to have that sweeter impression.
Does a Starbucks Flat White with Lactose-Free Milk (Small) have more foam than a latte?
No, a Starbucks Flat White with Lactose-Free Milk (Small) is finished with a thin layer of fine microfoam rather than a thick cap of foam. A latte generally has more steamed milk and may have a more noticeable foam layer.
Starbucks Flat White with Lactose-Free Milk (Small) Vitamins & Minerals
Vitamins
B12
0.88µg · 37% DV
B2
0.4mg · 31% DV
B5
0.88mg · 18% DV
Biotin
4.4µg · 15% DV
Minerals
Phosphorus
154mg · 22% DV
Calcium
198mg · 20% DV
Iodine
26µg · 17% DV
Potassium ⭐
330mg · 10% DV
Sodium
84mg · 4% DV
Starbucks Flat White with Lactose-Free Milk (Small) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Starbucks Flat White with Lactose-Free Milk (Small)
To burn the 97 calories in 1 cup (small) (220 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 with Lactose-Free Milk (Small)?
Starbucks Flat White with Lactose-Free Milk (Small) is an espresso-based drink topped with steamed, finely textured lactose-free milk. The flat white is associated with the coffee cultures of Australia and New Zealand, while this version is made with Starbucks espresso and served in a small cup.
Its espresso comes through clearly, balanced by a smooth, velvety layer of milk rather than a thick cap of foam. Enjoy it hot at breakfast or as a daytime coffee; it pairs well with a plain pastry or toast. The milk contributes protein and carbohydrates, and the drink provides 44 calories per 100 g. For a less sweet-feeling pairing, choose an unfilled pastry or a savoury snack rather than a frosted treat.
How Nutritious Is Starbucks Flat White with Lactose-Free Milk (Small)?
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.
Is Starbucks Flat White with Lactose-Free Milk (Small) 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 with Lactose-Free Milk (Small) Contain Allergens?
Contains these allergens:
Which Diets Is Starbucks Flat White with Lactose-Free Milk (Small) 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 with Lactose-Free Milk (Small) Fat Profile
SATURATED
1.76g
MONOUNSATURATED
0.66g
POLYUNSATURATED
0.09g
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.