Both the latte and the flat white are beloved espresso-based drinks, yet a common misconception revolves around their caffeine content. Many assume the smaller, more intense flat white must contain more caffeine than its larger, creamier cousin, the latte. However, the true story is more nuanced and depends on the number of espresso shots used, which can vary by cafe and drink size.
The Espresso Shot: The Foundation of Caffeine
At its core, the caffeine content of any espresso-based drink is determined by the number of espresso shots it contains. The U.S. Department of Agriculture states that a single shot of espresso, typically 1 ounce (30 ml), contains approximately 63 to 64 milligrams of caffeine. This means a standard double shot, or "doppio," contains about 126 to 128 milligrams of caffeine.
This fundamental component is why a standard flat white and a standard latte in many specialty coffee shops have the same caffeine level. Both are commonly built on a double shot of espresso. The perception of one being stronger than the other is largely due to the differing ratios of milk and foam, not the amount of caffeine.
The Traditional Differences: Size, Ratio, and Texture
The most significant distinctions between a flat white and a latte are related to the preparation method and the resulting coffee-to-milk ratio, which affects the flavor intensity and mouthfeel.
Size and Milk Ratio
- Flat White: Traditionally, a flat white is served in a smaller 5 to 6-ounce ceramic cup, using less milk. With the same double shot of espresso, this results in a much higher coffee-to-milk ratio and, therefore, a stronger, more concentrated flavor.
- Latte: A latte is typically served in a larger 8 to 20-ounce cup or glass, using significantly more milk. This higher volume of milk dilutes the espresso, resulting in a milder, creamier flavor.
Milk Texture
- Flat White: Uses velvety, finely-textured microfoam that is integrated evenly throughout the drink, creating a smooth and consistent texture with very little visible foam on top.
- Latte: Features a thicker, frothier layer of aerated foam resting on top of the steamed milk, which is often used for latte art.
How Cafe Practices Affect Caffeine
While the principle of equal shots means equal caffeine is a good rule of thumb, cafe-specific practices can introduce variations. This is why it's always best to ask your barista how they prepare their drinks.
Common Cafe Variations
- Varying Shot Counts: In some cafes, a small latte may be made with a single shot, while a flat white, a smaller but more intense drink, uses a double shot. In this scenario, the flat white would have more caffeine. Larger lattes may also contain two or three shots, but the increased milk volume still makes the flavor less intense than a flat white.
- Specialized Recipes: Large coffee chains may have their own recipes. For example, Starbucks' flat white uses two ristretto shots, which are more concentrated than standard espresso shots, potentially giving the impression of a stronger caffeine kick, though the total caffeine can be similar to other double-shot drinks.
- Regional Differences: Preparation can also vary by country and region. While the flat white originated in Australia and New Zealand, its recipe may differ slightly as it becomes more widespread internationally.
Ask Your Barista
Given the potential for variation, if caffeine content is a major concern, the simplest solution is to ask your barista how many shots of espresso are in the drink size you are ordering. This takes the guesswork out of the equation.
Latte vs. Flat White: A Comparison
| Feature | Flat White | Latte |
|---|---|---|
| Standard Espresso Shots | Typically double shot | Single or double shot, depends on size |
| Caffeine (Standard) | Around 126-128 mg (from 2 shots) | Around 63-128 mg (from 1-2 shots) |
| Serving Size | Smaller (e.g., 5-6 oz) | Larger (e.g., 8-20 oz) |
| Coffee-to-Milk Ratio | Higher ratio, bolder flavor | Lower ratio, milder flavor |
| Milk Texture | Velvety microfoam, integrated | Thicker foam layer on top |
| Flavor Profile | Stronger, more intense espresso taste | Creamier, sweeter, milder coffee flavor |
Conclusion: The Number of Shots is Key
Ultimately, whether a latte or a flat white has more caffeine is not inherent to the drink's name but is determined by the number of espresso shots used in its preparation. In many specialty coffee shops, where a double shot is standard for both, the caffeine content will be virtually identical. The perception of a stronger drink comes from the higher coffee-to-milk ratio and different milk texture of a flat white, which allows the espresso's flavor to be more prominent.
For those who prioritize a stronger coffee flavor, the flat white is the clear winner. For a creamier, milder experience, the latte is the better choice. The key takeaway is to communicate with your barista if you have specific preferences regarding your drink's caffeine level, as cafe practices can deviate from the norm. To better manage your overall caffeine intake, authoritative guidelines are available from public health sources, such as the U.S. National Institutes of Health.
