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Rich espresso and steamed milk, medium size
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
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.
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%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 181 kcal | |
| Total fat | 7.1 g | 9% |
| Saturated fat | 4.26 g | 21% |
| Trans fat | 0.14 g | |
| Sodium | 135 mg | 6% |
| Total carbohydrate | 17.8 g | 6% |
| Fiber | 0 g | 0% |
| Protein | 9.9 g | 20% |
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 | 181 kcal |
| 1 g | 1 g | 1 kcal |
| 100 g | 100 g | 51 kcal |
| 1 cup (small) | 237 g | 121 kcal |
| 1 serving (medium) | 355 g | 181 kcal |
| 1 piece (medium) | 355 g | 181 kcal |
| 1 cup (large) | 473 g | 241 kcal |
| 1 cup (extra large) | 591 g | 301 kcal |
Calculated from 51 calories per 100 g.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 181 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 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.
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.
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
— 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
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.
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Nutrition data compiled from USDA FoodData Central and scientific sources.