1 serving (240 grams) contains 120 calories, 6.0 grams of protein, 7.0 grams of fat, and 10.0 grams of carbohydrates.
Log this food in SnapCalorie
Nutrition Information
Calories |
120 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 7.0 g | 8% | |
| Saturated Fat | 4.0 g | 20% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 20.0 mg | 6% | |
| Sodium | 80.0 mg | 3% | |
| Total Carbohydrates | 10.0 g | 3% | |
| Dietary Fiber | 0 g | 0% | |
| Sugars | 9 g | ||
| protein | 6 g | 12% | |
| Vitamin D | 100.0 mcg | 500% | |
| Calcium | 200.0 mg | 15% | |
| Iron | 0.1 mg | 0% | |
| Potassium | 250.0 mg | 5% | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Food Attributes
Source of Calories
About Flat white
A Flat White is a coffee beverage that originated in Australia and New Zealand during the 1980s. It is made by combining one or two shots of espresso with steamed milk, resulting in a creamy texture with a fine microfoam layer, distinguishing it from other milk-based coffee drinks like lattes and cappuccinos. A standard 6-ounce Flat White typically contains around 90-120 calories, depending on the type of milk used. It provides a moderate amount of protein (about 6 grams with regular milk) and approximately 70-90 mg of caffeine. The drink is low in carbohydrates when unsweetened and may also provide small amounts of calcium, potassium, and vitamin B2 (riboflavin) due to the milk content.
Health Benefits
- Provides a source of calcium from milk, essential for bone health (approximately 20% of daily value per cup with regular milk).
- Contains vitamin B2 (riboflavin) from milk, critical for energy metabolism and maintaining healthy skin and vision.
- Supplies 70-90 mg of caffeine, which can enhance cognitive performance and alertness when consumed in moderation.
Dietary Considerations
Selection and Storage
Flat Whites should be consumed immediately for the best flavor and texture. Prepared espresso and steamed milk do not store well, but unused milk should be refrigerated promptly and used within its expiration date.
Common Questions About Flat white Nutrition
How many calories and protein are in a flat white?
A standard 8-ounce flat white made with whole milk typically contains about 120-150 calories and 6-7 grams of protein. Using skim milk will lower the calorie count to around 80-110 while keeping the protein content roughly the same.
Can I drink a flat white on a keto diet?
A flat white is not ideal for a strict keto diet if made with regular or skim milk, as they can add 10-12 grams of carbs per serving. To make it keto-friendly, opt for unsweetened almond milk or heavy cream, which are both lower in carbohydrates.
What are the health benefits or concerns of drinking a flat white?
A flat white can be a good source of calcium and protein due to the milk content, which supports bone health and muscle repair. However, it can be high in calories and carbs depending on the type of milk used, so moderation is recommended for those managing their weight or blood sugar levels.
What is the recommended serving size for a flat white?
The typical serving size for a flat white is 8 ounces, which provides a balance between milk and espresso. Larger sizes can increase calorie and carb content significantly, so sticking to a traditional portion is ideal for those watching their intake.
How does a flat white compare to a latte or cappuccino?
A flat white is similar to a latte but contains less milk and has a creamier texture due to microfoam rather than froth. Unlike a cappuccino, a flat white does not have a thick layer of foam on top, making it smoother and milkier while still balancing the espresso flavor.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
- 2020-2025 Dietary Guidelines for Americans: BeveragesU.S. Department of Health and Human ServicesDiscusses coffee and milk-based drinks, offering guidance on incorporating them into a healthy diet.
- Impact of Dairy and Coffee Intake on Calcium StatusAmerican Journal of Clinical NutritionAnalyzes the calcium and nutrient content in milk coffee drinks, relevant to flat whites.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
