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Starbucks Flat White (Small) Calories
Small size, espresso with steamed milk
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (small) of Starbucks Flat White (Small) (180 g) has 79 calories. That works out to 44 calories per 100 g. It contains 8.1 g of carbs, 4 g of protein, 2.9 g of fat and 0 g of fiber. Its 0.7 µg of B12 covers 30% of the Daily Value. Its glycemic index is 30 (low), so it raises blood sugar slowly.
Starbucks Flat White (Small) Nutrition Facts
Selected: 1 cup (small) · 180 g
79
KCAL / 180G
Carbs
8.1g
· 3% DV
Protein
4g
· 8% 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 43% · Protein 21% · Fat 36%
Starbucks Flat White (Small) nutrition facts table · 1 cup (small) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 79 kcal | |
| Total fat | 2.9 g | 4% |
| Saturated fat | 1.8 g | 9% |
| Trans fat | 0.02 g | |
| Sodium | 65 mg | 3% |
| Total carbohydrate | 8.1 g | 3% |
| Fiber | 0 g | 0% |
| Protein | 4 g | 8% |
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 (Small)?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (small) | 180 g | 79 kcal |
| 100 g | 100 g | 44 kcal |
| 1 piece (small) | 180 g | 79 kcal |
| 1 serving (small) | 180 g | 79 kcal |
| 1 cup (medium) | 240 g | 106 kcal |
| 1 cup (large) | 350 g | 154 kcal |
Calculated from 44 calories per 100 g.
Frequently Asked Questions About Starbucks Flat White (Small)
What is a Starbucks Flat White (Small)?
A Starbucks Flat White (Small) is an espresso drink made with steamed milk and a fine layer of microfoam. Its relatively compact size lets the espresso flavor come through more clearly than in a larger, milkier latte.
How is a Starbucks Flat White (Small) different from a latte?
A Starbucks Flat White (Small) has a stronger espresso presence and a thinner, silkier layer of foam than a latte. A latte generally contains more milk and tastes milder, though exact recipes and sizes vary by market.
Does a Starbucks Flat White (Small) use ristretto shots?
Starbucks flat whites are commonly made with ristretto-style espresso shots, which are shorter pulls with a concentrated flavor. The specific preparation can vary by market, so ask your local store if you need to know how its small version is made.
How much caffeine is in a Starbucks Flat White (Small)?
The caffeine in a Starbucks Flat White (Small) comes from its espresso, and the amount varies with the number and type of shots used. Starbucks recipes differ by country, so the local store’s nutrition information is the best source for an exact figure.
Is a Starbucks Flat White (Small) sweetened?
A Starbucks Flat White (Small) is not normally made with added syrup; its basic ingredients are espresso and steamed milk. Milk contains naturally occurring lactose, which gives the drink a mild sweetness even when no sweetener is added.
Can you get a Starbucks Flat White (Small) with non-dairy milk?
Yes, many Starbucks locations can make a Starbucks Flat White (Small) with a plant-based milk alternative. Available choices differ between countries and stores, and the alternative can change the drink’s texture and how sweet it tastes.
Can you order a Starbucks Flat White (Small) iced?
A Starbucks Flat White (Small) is traditionally served hot with steamed milk and microfoam. Some stores may accommodate an iced version, but it is not the same preparation: ice and cold milk change the texture and remove the signature foam.
Why does a Starbucks Flat White (Small) taste stronger than a latte?
A Starbucks Flat White (Small) often tastes stronger because its espresso is more prominent relative to the milk, and its fine foam blends closely into the drink. The difference is about balance and texture, not simply the drink’s name.
Is a Starbucks Flat White (Small) stronger than a cappuccino?
A Starbucks Flat White (Small) usually feels smoother and more integrated than a cappuccino, which has a thicker foam layer. Which one has more caffeine depends on the espresso recipe and serving size at the particular Starbucks location.
Is a Starbucks Flat White (Small) a good coffee to drink before bed?
Usually not if caffeine makes it harder for you to sleep. A Starbucks Flat White (Small) contains espresso, and caffeine can interfere with sleep even when the drink tastes mild; choose a decaffeinated option or have it earlier if you are sensitive.
Starbucks Flat White (Small) Vitamins & Minerals
Vitamins
B12
0.72µg · 30% DV
B2
0.32mg · 25% DV
B5
0.72mg · 14% DV
Biotin
3.6µg · 12% DV
Minerals
Phosphorus
117mg · 17% DV
Calcium
153mg · 15% DV
Iodine
14µg · 9% DV
Potassium ⭐
270mg · 8% DV
Sodium
65mg · 3% DV
Starbucks Flat White (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 (Small)
To burn the 79 calories in 1 cup (small) (180 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 (Small)?
Starbucks Flat White (Small) is made with espresso and steamed milk, with a fine, velvety layer of microfoam rather than a thick cap of foam. The flat white is associated with café culture in Australia and New Zealand, and this smaller serving keeps the coffee flavour prominent while softening its intensity with milk.
It has a smooth, creamy texture and is often enjoyed on its own or alongside a light breakfast or pastry. For English-speaking readers, it works well as a mid-morning café drink or an alternative to a larger, milkier coffee. It provides a little protein from the milk, but is still a relatively light beverage; pair it with fruit or a simple snack if you want something more substantial.
How Nutritious Is Starbucks Flat White (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 (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 (Small) Contain Allergens?
Contains these allergens:
Which Diets Is Starbucks Flat White (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 (Small) Fat Profile
SATURATED
1.8g
MONOUNSATURATED
0.72g
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.