How Healthy is a Flat White?

November 21, 2025 •

4 min read

According to a study from the University of Copenhagen, adding milk to coffee can enhance the anti-inflammatory properties of coffee's antioxidants. So, how healthy is a flat white, really, and what nutritional factors should you consider before ordering your next cup?

Quick Summary

This article examines the nutritional profile of a flat white, covering its calorie count, caffeine content, and the impact of different milk choices. It provides a detailed comparison with other popular coffee drinks and offers practical tips for making your flat white a healthier beverage.

Key Points

Milk is Key: The type of milk, particularly fat content, is the primary driver of a flat white's calorie and fat content.
High Caffeine: A flat white typically contains a double shot of espresso, resulting in a higher caffeine level than a standard cappuccino or latte.
Antioxidant Benefits: Like all coffee, flat whites provide antioxidants, and some research suggests the addition of milk may enhance their anti-inflammatory properties.
Modify for Health: Reduce calories by using skim or plant-based milk, eliminating added sugars, or opting for a single espresso shot.
Mindful Consumption: When enjoyed in moderation and with healthy modifications, a flat white can be part of a balanced diet.

Is a Flat White Good for You? A Deep Dive into the Nutrition

A flat white is a popular espresso-based drink known for its smooth, velvety texture. Unlike a latte, it has a higher proportion of coffee to milk and a thinner layer of microfoam. This combination gives it a bolder coffee flavor, but what does it mean for its health profile? The answer is nuanced and depends heavily on your choices regarding milk, sugar, and serving size. Ultimately, a flat white can be a moderate addition to a balanced diet, but it is not a 'health food' in itself.

Calorie Count: A Tale of Two Milks

The most significant factor influencing a flat white's calorie content is the type of milk used. Espresso itself has a negligible amount of calories, so the rest comes entirely from the milk.

Whole Milk: A standard flat white made with whole milk can contain approximately 140–155 calories. The higher fat content of whole milk provides a rich, creamy texture and can keep you feeling full for longer.
Skim or Low-Fat Milk: Opting for a 'skinny' flat white with skim milk drastically reduces the calorie count, often to 70–90 calories for a standard serving. This is a simple way to enjoy the flavor with less caloric impact.
Plant-Based Milk: Alternatives like oat or almond milk offer a middle-ground. A flat white with barista-blend oat milk typically contains 100–130 calories, while one with almond milk can be slightly lower, around 70–130 calories depending on the brand and sugar content.

Caffeine: The Double-Shot Dilemma

Unlike a standard single-shot cappuccino or latte, a flat white is typically made with a double shot of espresso. This gives it a stronger coffee taste and a higher caffeine content.

Typical Content: A regular 6 oz flat white usually contains between 130 and 150 mg of caffeine.
Daily Limits: For most healthy adults, a daily caffeine intake of up to 400 mg is considered safe, so a single flat white fits well within these guidelines.
Considerations: Pregnant individuals, however, should limit their intake to 200 mg per day. For those with caffeine sensitivity, opting for a single-shot or decaf version is a smart choice.

The Health Benefits and Risks of Coffee

Beyond the milk, the coffee itself brings its own set of health considerations. Coffee contains antioxidants, like polyphenols, which have been linked to potential health benefits, such as a lower risk of type 2 diabetes and certain cancers. The addition of milk, with its amino acids, may even enhance the anti-inflammatory effects of these antioxidants.

However, coffee consumption also carries some risks, primarily linked to caffeine intake. Excessive caffeine can lead to side effects like anxiety, headaches, rapid heartbeat, and digestive irritation. For individuals with acid reflux, the acidity in coffee can exacerbate symptoms.

Making Your Flat White Healthier

For those who love the rich taste but want to optimize the health benefits, several modifications can be made:

Choose Skim or Plant-Based Milk: As mentioned, swapping whole milk for skim, almond, or oat milk significantly reduces calories and fat. When using plant-based milks, check the label for added sugars.
Limit Added Sugars: Avoid adding syrups or extra sugar. The natural sweetness of properly steamed milk is often enough. For a touch of flavor without the calories, consider a sprinkle of cinnamon or nutmeg.
Go for a Single Shot: If you're sensitive to caffeine or monitoring your intake, ask for a single espresso shot instead of the standard double.
Smaller Serving Size: A traditional flat white is smaller than a latte, but some cafés offer larger sizes. Sticking to the standard 6 oz cup helps control calorie and caffeine levels.

The Final Verdict: Is It Healthy?

Ultimately, a flat white's healthiness is a matter of context and customization. It is not as low in calories as a black coffee, but can be a healthier, lower-calorie alternative to a sugar-laden Frappuccino. By making conscious choices about your milk, sugar, and serving size, you can enjoy a flat white without compromising your health goals. Remember, moderation is key, and listening to your body's response to caffeine is crucial.

Flat White vs. Other Coffee Drinks: A Nutritional Comparison


Drink	Serving Size	Approximate Calories (Whole Milk)	Caffeine Content (mg)	Milk-to-Espresso Ratio	Texture	Key Health Consideration
Flat White	6 oz	140–155	130–150 (Double Shot)	High	Velvety, thin microfoam	Moderate calories, high caffeine.
Latte	12 oz	190+	65 (Single Shot)	Very High	Creamy with thick foam	Higher calories due to more milk, potentially lower caffeine.
Cappuccino	6–8 oz	120–135	65 (Single Shot)	Equal parts espresso, milk, and foam	Thick, airy foam	Lower calories than a flat white with whole milk, but less protein.
Black Coffee	8 oz	~1–3	95	Very Low	Liquid	Extremely low calories, no fat, high antioxidant content.

Conclusion: Savor Smarter, Not Harder

As with most things, the health of your flat white depends on what you put in it and how much you drink. Enjoying one occasionally is unlikely to impact your health negatively. If you're a regular consumer, small changes like switching to skim or plant-based milk and avoiding sugary syrups can make a significant difference over time. A flat white can be a delicious and satisfying part of your routine when consumed mindfully. Focus on quality ingredients and listen to your body, and you can confidently enjoy this smooth, espresso-forward classic.

Frequently Asked Questions

A flat white is generally considered slightly healthier than a latte due to its smaller serving size and lower milk-to-coffee ratio, which means fewer calories and fat if made with the same type of milk.

The calorie count for a flat white with almond milk can range from 70 to 130 calories, depending on the brand of milk and whether it contains added sweeteners.

Yes, a flat white typically has more caffeine than a standard cappuccino because it is usually made with a double shot of espresso, while a cappuccino often uses only one.

A flat white can become less healthy if it contains excessive added sugar or if you are sensitive to its higher caffeine content, which could cause anxiety or digestive issues.

For calorie reduction, skim milk is the healthiest option. For plant-based alternatives, soy milk provides the most similar nutritional profile to dairy milk, especially if fortified with calcium.

While not inherently a weight-loss drink, a flat white can be a moderate calorie option if you choose skim milk and avoid adding sugar. Black coffee is the lowest-calorie option.

A standard flat white only contains the natural sugars found in milk (lactose). Any additional sugar comes from added syrups or sweeteners, which can be avoided.