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Espresso-based coffee drink made with nonfat milk
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 cup (medium) of Starbucks Flat White nonfat (355 g) has 110 calories. That works out to 31 calories per 100 g. It contains 12.4 g of carbs, 10.6 g of protein, 0.7 g of fat and 0 g of fiber. Its 1.6 µg of B12 covers 67% of the Daily Value. Its glycemic index is 30 (low), so it raises blood sugar slowly.
Selected: 1 cup (medium) · 355 g
110
KCAL / 355G
Carbs
12.4g
· 5% DV
Protein
10.6g
· 21% DV
Fat
0.7g
· 1% 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 43% · Fat 7%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 110 kcal | |
| Total fat | 0.7 g | 1% |
| Saturated fat | 0.36 g | 2% |
| Trans fat | 0 g | |
| Sodium | 149 mg | 6% |
| Total carbohydrate | 12.4 g | 5% |
| Fiber | 0 g | 0% |
| Protein | 10.6 g | 21% |
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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| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 355 g | 110 kcal |
| 100 g | 100 g | 31 kcal |
| 1 serving (extra small) | 180 g | 56 kcal |
| 1 cup (small) | 240 g | 74 kcal |
| 1 serving (small) | 240 g | 74 kcal |
| 1 serving (medium) | 355 g | 110 kcal |
| 1 cup (large) | 473 g | 147 kcal |
| 1 serving (large) | 473 g | 147 kcal |
Calculated from 31 calories per 100 g.
A Starbucks Flat White nonfat has a more pronounced espresso flavor and a thinner, velvety layer of milk foam than a latte. A latte is usually milkier and milder; the espresso recipe can vary by market and drink size.
A Starbucks Flat White nonfat contains caffeine, but the amount depends on its size and the espresso shots used in your market. Ask Starbucks for the caffeine information for your specific size if you need an exact figure.
A Starbucks Flat White nonfat is made with espresso and steamed nonfat milk; the standard recipe does not include syrup. It is a prepared, processed coffee drink made to order, and custom additions can change what is in it.
The standard Starbucks Flat White nonfat has no added syrup or sugar, though nonfat milk naturally contains lactose. Adding flavored syrup or another sweetener changes the sugar content.
Yes. A Starbucks Flat White nonfat tastes less creamy and feels lighter than one made with whole milk, while the espresso flavor remains prominent. The steamed milk still gives it the smooth texture associated with a flat white.
Sometimes, but an iced Starbucks Flat White nonfat may not be available at every store or in every country. Ask the barista whether they can prepare it iced; chilling the drink changes its usual warm, velvety foam texture.
Yes, you can ask for flavored syrup in a Starbucks Flat White nonfat, although syrup is not part of the standard recipe. Vanilla or another flavor will make the drink sweeter and can mask some of the espresso taste.
A Starbucks Flat White nonfat often tastes more espresso-forward than a cappuccino because its milk foam is finer and less airy. The actual caffeine strength depends on the shot recipe and size, so taste alone does not establish which has more caffeine.
To make a Starbucks-style Flat White nonfat at home, pour concentrated espresso into a cup and add steamed nonfat milk with a thin, silky microfoam. Avoid building a tall, stiff cap of foam, which gives the drink more of a cappuccino texture.
It can be, because the espresso caffeine may make it harder for caffeine-sensitive people to fall asleep. If you want one in the evening, choose decaf espresso if available or drink it earlier.
Vitamins
B12
1.6µg · 67% DV
B2
0.64mg · 49% DV
B5
1.24mg · 25% DV
Biotin
5.32µg · 18% DV
Minerals
Phosphorus
302mg · 43% DV
Calcium
391mg · 39% DV
Iodine
36µg · 24% DV
Potassium ⭐
550mg · 16% DV
Sodium
149mg · 6% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 110 calories in 1 cup (medium) (355 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.
Starbucks Flat White nonfat is an espresso drink topped with finely steamed nonfat milk. The flat white is associated with café culture in Australia and New Zealand; this Starbucks version keeps the espresso-and-milk combination while using nonfat milk.
It is usually served hot and works well as a morning coffee or an afternoon café drink. The espresso gives it a pronounced coffee flavour, while the steamed milk makes the texture smooth and velvety. It is low in fat and provides some protein from the milk, with 3g per 100g. Pair it with toast, a small sandwich or a pastry; skipping flavoured syrup keeps the drink simpler.
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.
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.
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.
Contains these allergens:
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
SATURATED
0.36g
MONOUNSATURATED
0.11g
POLYUNSATURATED
0.04g
Omega 6:3 ratio 1:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.