How Many Calories in a Nonfat Flat White from Starbucks?

December 28, 2025 •

4 min read

Did you know that a Grande nonfat flat white from Starbucks contains just 130 calories, making it a surprisingly lean option for an espresso drink? This lower calorie count, especially when compared to its full-fat milk counterpart, is a key reason many coffee lovers choose this creamy, bold-flavored beverage.

Quick Summary

Breaks down the calorie and nutritional information for a Starbucks nonfat flat white across all sizes, and includes a comparison to similar beverages to aid in making healthier drink selections.

Key Points

Grande Calories: A Grande (16 oz) hot nonfat flat white contains 130 calories and 17g of sugar.
Size Matters: Calorie counts increase with cup size, ranging from 60 calories for a Short to 170 for a hot Venti.
Nonfat vs. Whole Milk: Choosing nonfat milk significantly reduces the fat and total calorie content compared to the standard whole milk version.
Iced Options: Iced versions generally contain fewer calories than their hot counterparts; an Iced Grande has 90 calories.
Customization for Fewer Calories: Opting for sugar-free syrups or alternative milks like almondmilk can further decrease your drink's overall calorie count.
Flat White vs. Latte: A nonfat flat white is typically slightly lower in calories than a standard nonfat latte due to the difference in milk volume and foam consistency.

Your Guide to the Nonfat Flat White's Calories

For those watching their caloric intake, a nonfat flat white offers a rich, satisfying coffee experience without the added fat of whole milk. The calorie count is primarily determined by the size of the drink and the natural sugars present in the nonfat milk itself. Unlike a standard latte, the flat white uses ristretto shots, which are shorter and more concentrated, contributing to a smoother coffee taste that pairs perfectly with the velvety steamed milk. The nonfat version allows you to enjoy this robust flavor profile with significantly fewer calories.

Calorie Breakdown by Size

Starbucks offers the nonfat flat white in several sizes, with the calorie and sugar content increasing with volume. It is important to note that a flat white is not available in the largest 'Trenta' size. Here is the nutritional information based on standard preparations with nonfat milk:

Short (8 fl oz): At just 60 calories, this is the most calorie-friendly option for a hot flat white. It contains 8 grams of sugar from the milk.
Tall (12 fl oz): A Tall nonfat flat white contains 100 calories and 13 grams of sugar.
Grande (16 fl oz): The most popular size, a Grande nonfat flat white, clocks in at 130 calories with 17 grams of natural milk sugars.
Venti (20 fl oz): The largest size for a hot nonfat flat white is 170 calories and contains 23 grams of sugar.

Iced Nonfat Flat White Options

For those who prefer their coffee cold, the iced version of the nonfat flat white is also available. The calorie counts are slightly different due to the change in preparation, typically with fewer calories than the hot versions of the same size.

Tall (12 fl oz): An Iced Tall nonfat flat white has 70 calories and 9 grams of sugar.
Grande (16 fl oz): An Iced Grande nonfat flat white is 90 calories with 12 grams of sugar.
Venti (24 fl oz): The Iced Venti nonfat flat white has 130 calories and 19 grams of sugar.

Comparison of Flat White Calorie Options

Choosing between a full-fat and nonfat option can make a significant difference to your daily calorie count. The table below compares the hot flat white with different milk types for the Grande size.


Feature	Nonfat Grande Flat White	Whole Milk Grande Flat White	Difference
Calories	130	170	40 less
Total Fat	0g	9g	9g less
Saturated Fat	0g	5g	5g less
Sugars	17g	13g	Nonfat milk has slightly more natural sugar.
Protein	12g	9g	3g more

How to Further Reduce Calories

For those seeking an even lower calorie beverage, there are a few simple customization tips to keep in mind:

Ask for fewer pumps of syrup: If you choose to add a flavored syrup, asking for half the standard number of pumps can dramatically cut down on the sugar and calories. Starbucks's standard is 4 pumps for a Grande.
Go for sugar-free syrups: Opting for sugar-free vanilla or caramel can give you flavor without adding calories.
Request an extra shot of espresso: If you crave more coffee flavor, adding an extra shot of espresso adds virtually zero calories, enhancing the richness without impacting your waistline.
Try alternative milks: Almondmilk and soymilk are often lower in calories than nonfat dairy milk, offering another option for a calorie-conscious beverage. For example, a Grande flat white with almondmilk has fewer calories than the nonfat version, with just 80 calories and 11 grams of sugar.

The Importance of Making Informed Choices

By understanding the nutritional information of your favorite Starbucks drinks, you can make more informed decisions about your daily intake. The nonfat flat white, with its relatively low calorie count and high protein content, can be a smart choice for a daily pick-me-up. However, adding syrups, whipped cream, or other extras will increase the calorie and sugar content significantly. Always check the Starbucks nutritional menu for the most accurate and up-to-date information, or utilize a nutrition tracking app like Nutritionix, which provides updated figures for Starbucks menu items.

The Difference Between a Flat White and a Latte

While both the flat white and latte are popular espresso and milk-based drinks, they have distinct characteristics. A flat white is typically served in a smaller cup and uses less milk than a latte. The steamed milk in a flat white is also prepared differently, resulting in a microfoam that is silkier and more integrated into the espresso, rather than the thicker foam cap found on a latte. This different milk-to-coffee ratio gives the flat white a more intense coffee flavor. A standard grande latte made with whole milk contains around 190 calories and 10g of fat, while a grande nonfat latte would have approximately 150 calories, highlighting that the nonfat flat white is the slightly lower-calorie option.

Conclusion

In summary, the number of calories in a nonfat flat white from Starbucks varies by size, with a Grande containing 130 calories. This beverage is a great low-fat, moderate-calorie choice for espresso lovers. Customizing your drink with sugar-free syrups or alternative milks can further reduce the calorie count, allowing you to enjoy a delicious coffee that aligns with your dietary goals. By being mindful of your choices, you can navigate the Starbucks menu and find a satisfying drink that fits your lifestyle. Enjoy your coffee guilt-free!

Frequently Asked Questions

A Grande (16 oz) hot nonfat flat white from Starbucks contains 130 calories and 17 grams of sugar, with zero grams of fat.

Yes, a nonfat flat white is a healthier option as it contains fewer calories and zero fat compared to the standard flat white made with whole milk.

The calorie count for an iced nonfat flat white depends on the size: a Tall has 70 calories, and a Grande has 90 calories.

Yes, you can add flavor by asking for a sugar-free syrup, such as sugar-free vanilla. This will add flavor without adding any calories or sugar.

Yes, the calorie count is directly related to the size of the drink because more nonfat milk is used in larger sizes. A Short is 60 calories, while a Venti is 170 calories.

A nonfat flat white is higher in calories than a regular black coffee due to the presence of nonfat milk and its natural sugars. For instance, a regular brewed coffee has very few calories.

A nonfat flat white typically has slightly fewer calories than a nonfat latte of the same size. This is due to the flat white using less steamed milk and more ristretto espresso shots.

Yes, the sugars in a nonfat flat white come from the milk. To reduce them, you could opt for a smaller size, use a different non-dairy milk alternative, or choose a sugar-free flavored syrup instead of a regular one.