Flatwhite

Beverage

Item Rating: 69/100

1 serving (240 grams) contains 120 calories, 6.0 grams of protein, 6.0 grams of fat, and 10.0 grams of carbohydrates.

Nutrition Information

1 cup (240g)

Calories		120
% Daily Value*
Total Fat		6 g	7%
	Saturated Fat	3.5 g	17%
	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

🥓 Keto friendly

🍯 Low sugar

🧂 Low sodium

🧂 Low salt

🍞 Low carbs

Source of Calories

Fat: 54 cal (45.8%)

Protein: 24 cal (20.3%)

Carbs: 40 cal (33.9%)

About Flatwhite

A flat white is a coffee-based beverage originating from Australia or New Zealand, now popular worldwide. It consists of a shot of espresso combined with steamed milk, creating a creamy texture with a stronger coffee flavor than a latte but less foam than a cappuccino. A standard serving generally contains about 50 calories, 2.5 grams of protein, 4.2 grams of carbohydrates, and 2.5 grams of fat. It is also a modest source of calcium, providing about 83 mg per serving, and contains a small amount of vitamin D, but negligible fiber and vitamin C. The nutritional content can vary depending on the type of milk used, with dairy-free alternatives potentially altering the core nutrients.

Health Benefits

• Rich in calcium (83 mg), which supports strong bones and teeth.
• Contains vitamin D (42 IU), which enhances calcium absorption and promotes immune health.
• Provides a modest amount of protein (2.5 g), essential for muscle repair and maintenance.

Dietary Considerations

Allergens: Contains Milk

Suitable for: Vegetarian diet (if made with dairy or non-dairy milk)

Not suitable for: Vegan diet (if made with dairy milk), lactose-intolerant individuals (unless lactose-free milk is used)

Selection and Storage

Consume immediately, as the quality of steamed milk and espresso diminishes if stored. Use fresh milk for the best texture and flavor.

Common Questions About Flatwhite Nutrition

Is a flat white high in protein?

A flat white contains approximately 2.5 grams of protein per serving (typically an 8-ounce cup). This modest amount primarily comes from the milk used in its preparation.

Can I drink a flat white on a keto diet?

A flat white may not be ideal for a strict keto diet because it contains around 4.17 grams of carbohydrates and 3.75 grams of sugar per serving. If you're on keto, you may want to opt for unsweetened almond milk or a different coffee option with fewer carbs.

Are there any health concerns with drinking a flat white regularly?

While a flat white is relatively low in calories (50 per serving), the sugar content (3.75 grams) and milk fat may add up if consumed in large amounts. Moderation is key, especially for individuals managing their calorie or sugar intake.

What is the recommended serving size for a flat white?

The standard serving size for a flat white is 8 ounces. This typically provides a balanced flavor profile and keeps calorie and sugar intake moderate.

How does a flat white compare to a latte?

A flat white is typically smaller than a latte and contains a higher ratio of coffee to milk, resulting in a stronger coffee flavor. It also has microfoam, which gives it a creamier texture compared to the foamier latte.

Data Sources & Scientific References