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●Low GI
Starbucks· all products

Starbucks Medium Flat White Calories

Rich espresso and steamed milk, medium size

In season: Spring · Summer · Autumn · Winter

CALORIES · 100 G

51kcal

GI

30low

POTASSIUM · 100 G

150mg

FIBER · 100 G

0g

Quick answer

1 cup (medium) of Starbucks Medium Flat White (355 g) has 181 calories. That works out to 51 calories per 100 g. It contains 17.8 g of carbs, 9.9 g of protein, 7.1 g of fat and 0 g of fiber. Its 1.4 µg of B12 covers 59% of the Daily Value. Its glycemic index is 30 (low), so it raises blood sugar slowly.

Starbucks Medium Flat White Nutrition Facts

Selected: 1 cup (medium) · 355 g

181

KCAL / 355G

Carbs

17.8g

· 6% DV

Protein

9.9g

· 20% DV

Fat

7.1g

· 9% 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 41% · Protein 23% · Fat 36%

Starbucks Medium Flat White nutrition facts table · 1 cup (medium) (355 g)

NutrientAmount% DV
Calories181 kcal
Total fat7.1 g9%
Saturated fat4.26 g21%
Trans fat0.14 g
Sodium135 mg6%
Total carbohydrate17.8 g6%
Fiber0 g0%
Protein9.9 g20%

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 Medium Flat White?

ServingAmountCalories
1 cup (medium)355 g181 kcal
1 g1 g1 kcal
100 g100 g51 kcal
1 cup (small)237 g121 kcal
1 serving (medium)355 g181 kcal
1 piece (medium)355 g181 kcal
1 cup (large)473 g241 kcal
1 cup (extra large)591 g301 kcal

Calculated from 51 calories per 100 g.

Frequently Asked Questions About Starbucks Medium Flat White

How much caffeine is in a Starbucks Medium Flat White?

Caffeine in a Starbucks Medium Flat White comes from its espresso shots. The exact amount can vary with the local recipe and market, so ask your Starbucks barista for the current caffeine information where you are ordering.

What is the difference between a Starbucks Medium Flat White and a latte?

A Starbucks Medium Flat White has a stronger espresso presence and a thinner layer of velvety microfoam than a latte. A latte usually contains more milk relative to the coffee and has a milder espresso taste.

Does a Starbucks Medium Flat White come with sugar or syrup?

No, a standard Starbucks Medium Flat White is made without added sugar or syrup. Milk contributes natural sugars and a mild sweetness; you can request syrup if you prefer a sweeter coffee.

Is a Starbucks Medium Flat White made with ristretto shots?

Yes, Starbucks commonly prepares its flat whites with ristretto espresso shots, which are shorter pulls with a concentrated flavor. Recipes can differ by country, so ask your local store if you want to confirm its preparation.

Can you get a Starbucks Medium Flat White iced?

Usually, a Starbucks Medium Flat White is served hot with steamed milk, and an iced version may not be on every menu. Ask your store whether it can make one or choose an iced espresso drink instead.

Can you order a Starbucks Medium Flat White with oat milk?

Yes, many Starbucks locations let you customize a Medium Flat White with oat milk, though availability varies. Oat milk changes the drink's sweetness and texture, and it may not produce exactly the same microfoam as dairy milk.

How many espresso shots are in a Starbucks Medium Flat White?

The shot count for a Starbucks Medium Flat White can depend on the market's recipe and serving size. Your barista can confirm the local count; asking for an extra shot makes the espresso flavor stronger and adds caffeine.

Can a Starbucks Medium Flat White be made decaf?

Yes, you can generally request decaf espresso in a Starbucks Medium Flat White, subject to local availability. Decaf espresso still contains a small amount of caffeine, so it is not a caffeine-free drink.

Is a Starbucks Medium Flat White stronger than a cappuccino?

A Starbucks Medium Flat White often tastes more espresso-forward and has less airy foam than a cappuccino. The perceived strength depends on the local shot recipe, while a cappuccino's larger foam layer makes its texture lighter.

Can you make a Starbucks Medium Flat White at home?

Yes, you can make a close version of a Starbucks Medium Flat White at home with concentrated espresso and finely steamed milk. Pour the milk slowly to create smooth microfoam rather than the thick, airy foam used for some other coffee drinks.

Starbucks Medium Flat White Vitamins & Minerals

Vitamins

B12

1.42µg · 59% DV

B2

0.64mg · 49% DV

B5

1.42mg · 28% DV

Biotin

7.1µg · 24% DV

Minerals

Phosphorus

284mg · 41% DV

Calcium

348mg · 35% DV

Iodine

46µg · 31% DV

Potassium ⭐

533mg · 16% DV

Sodium

135mg · 6% DV

Starbucks Medium Flat White Glycemic Index

GLYCEMIC INDEX

30
Low
0 Low5570100

GLYCEMIC LOAD

14.2
Medium

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Starbucks Medium Flat White

To burn the 181 calories in 1 cup (medium) (355 g):

🚶

45min

Walking (5 km/h)

🏃

18min

Running (8 km/h)

🚴

25min

Cycling

🏊

21min

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 Medium Flat White?

Starbucks Medium Flat White is an espresso drink topped with steamed milk, in the style associated with café culture in Australia and New Zealand. Its smooth, fine-textured milk softens the espresso without hiding its roasted flavour, giving the cup a velvety feel rather than a thick cap of foam.

It is commonly enjoyed from a café as a standalone coffee or alongside a pastry; in Turkey, it offers a milkier alternative to Turkish coffee. The milk contributes much of its nutritional character, while the drink contains no fibre. A typical medium cup weighs about 355 g. Pair it with a simple snack if you want the coffee to remain the focus.

How Nutritious Is Starbucks Medium Flat White?

Nutrient density

Low

30/ 100

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

39/ 100

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 Medium Flat White 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 Medium Flat White Contain Allergens?

Contains these allergens:

Gluten free
Dairy yes
Eggs free
Peanuts free
Tree nuts free
Fish free
Soy free
Sesame free

Which Diets Is Starbucks Medium Flat White 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 Medium Flat White Fat Profile

SATURATED

4.26g

MONOUNSATURATED

1.78g

POLYUNSATURATED

0.18g

⚖️

Omega 6:3 ratio 3.5:1

Below the ideal 4:1 — a good omega balance.

Compare Starbucks Medium Flat White

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Starbucks Medium Flat White vs Turkish coffee44 kcal more per 100 g
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Foods Similar to Starbucks Medium Flat White

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Turkish coffee

7 kcal

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Ayran

37 kcal

🧊🍵

Iced Tea

20 kcal

🍵

Tea

1 kcal

🥤

Detox Water

2 kcal

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Soda

42 kcal

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Coffee

2 kcal

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42 kcal

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Nutrition data compiled from USDA FoodData Central and scientific sources.