Is a Flat White High in Cholesterol? Unpacking the Health Facts

November 27, 2025 •

4 min read

According to a 2023 study published in Nature, high coffee consumption was correlated with higher LDL-cholesterol levels. When considering if a flat white is high in cholesterol, the answer is more complex than a simple yes or no, depending largely on the brewing method and the type of milk used.

Quick Summary

The cholesterol impact of a flat white is determined by both the unfiltered espresso and the saturated fat content of the milk. Choosing skim or plant-based milk and consuming in moderation can minimize the effect on LDL cholesterol.

Key Points

Espresso's Diterpenes: Unfiltered coffee, including espresso, contains compounds called diterpenes (cafestol and kahweol) that can raise LDL cholesterol.
Milk's Saturated Fat: The saturated fat content of the milk, especially in whole milk, is a significant contributor to the cholesterol impact of a flat white.
Healthier Alternatives: Switching to skim milk or plant-based milks like oat or almond can dramatically lower the saturated fat and reduce the cholesterol-raising potential.
The Filtered Advantage: Filtered coffee methods, such as drip coffee, trap most of the diterpenes, making them a much safer choice for those with cholesterol concerns.
Moderation is Key: For most people, a flat white in moderation is unlikely to have a major negative impact, especially when opting for low-fat milk alternatives.
Comprehensive Approach: Managing cholesterol is about more than just one drink; it involves a holistic approach including overall diet, exercise, and lifestyle.
Professional Guidance: Individuals with heart health concerns should consult a doctor or registered dietitian for personalized advice.

Demystifying the Coffee-Cholesterol Connection

For many, the morning ritual of a flat white is non-negotiable. This popular espresso-based drink, featuring a double shot of espresso and velvety microfoam milk, is known for its strong coffee flavor and smooth texture. However, with growing health consciousness, many are questioning the impact of their daily cup on cholesterol levels. The primary components to scrutinize are the espresso brewing process and the type of milk added.

The Espresso Factor: Diterpenes and Cholesterol

The most significant, and often overlooked, factor influencing a coffee's effect on cholesterol is the brewing method. Coffee beans naturally contain oily compounds called diterpenes, specifically cafestol and kahweol. These compounds have been shown to raise low-density lipoprotein (LDL) cholesterol, often referred to as 'bad' cholesterol. The brewing process determines how many of these diterpenes end up in your cup:

Unfiltered methods: Espresso, French press, and Turkish coffee preparation methods involve no paper filter, allowing the diterpenes to pass directly into the final drink. A flat white, being espresso-based, contains higher levels of these compounds than a filtered coffee. While a single flat white contains a smaller volume of espresso, the concentrated nature of the brew means more of these oils are present compared to a drip coffee.
Filtered methods: Drip coffee makers and pour-over methods use paper filters that trap the majority of the diterpenes, resulting in a much lower impact on cholesterol.

The Milk Factor: Saturated Fat Content

After the espresso, the choice of milk is the next major variable. Saturated fat, not cholesterol itself, is the key dietary culprit for raising blood cholesterol levels in most people.

Whole Milk: Traditionally, a flat white is made with whole milk. A cup of whole milk contains a significant amount of saturated fat, which can directly contribute to elevated LDL cholesterol.
Reduced-Fat Milk: Opting for 2% or 1% milk will reduce the saturated fat content, making it a more heart-conscious choice for those concerned about their cholesterol.
Skim Milk: Skim milk contains very low amounts of saturated fat and is often recommended for individuals monitoring their cholesterol levels.
Plant-Based Alternatives: Oat milk and almond milk have become popular alternatives. Many plant-based milks are naturally low in saturated fat or are fortified with vitamins and minerals. However, it is important to check the nutritional label, as some can contain added sugars or fats.

Comparison: Flat White with Whole Milk vs. Healthier Alternatives


Feature	Flat White (Whole Milk)	Flat White (Skim Milk)	Flat White (Oat Milk)	Filtered Coffee (Skim Milk)
Saturated Fat	High (from whole milk)	Very low	Low (varies by brand)	Very low
Diterpene Content	High (from espresso)	High (from espresso)	High (from espresso)	Low (from filtration)
Cholesterol Impact	Higher potential to raise LDL	Low to moderate potential	Low potential (varies)	Very low potential
Calorie Count	Higher	Lower	Moderate (varies)	Lower
Flavor Profile	Rich and creamy	Lighter body	Creamy, distinct taste	Mild, less robust

Can you enjoy a flat white with high cholesterol?

For individuals with pre-existing high cholesterol or heart health concerns, moderation and smart modifications are key. While the diterpenes in espresso are a factor, the effect is often considered minor for moderate coffee consumption (around 1-2 cups per day). The biggest controllable variable is the milk you choose. Switching from whole milk to a low-fat dairy or plant-based alternative can dramatically reduce the saturated fat intake that impacts cholesterol levels. Additionally, simply reducing the number of flat whites consumed weekly can help mitigate any potential risk.

Other Factors Influencing Cholesterol

It is crucial to remember that a single beverage does not define a person's entire cholesterol picture. High cholesterol is influenced by a multitude of factors, including genetics, overall diet, exercise, and lifestyle. Making changes to your total dietary pattern, focusing on fiber-rich foods and reducing trans fats, will have a far greater impact than just changing your coffee order. For some, even filtered coffee is recommended to fully eliminate the diterpene effect. Consult with a doctor or registered dietitian if you have specific concerns about managing your cholesterol.

Conclusion: Navigating Your Flat White Habit

Ultimately, a flat white's effect on cholesterol is not a simple binary issue. The presence of diterpenes from unfiltered espresso gives it a higher potential to raise LDL than filtered coffee, and the saturated fat from whole milk amplifies this effect. However, by choosing a low-fat or plant-based milk and practicing moderation, a flat white can be enjoyed as part of a balanced diet, even for those with heart health concerns. The most effective strategy is to understand all contributing factors—from brewing style to milk choice—and make informed decisions that align with your overall health goals. For a definitive health strategy, personalized medical advice is always recommended.

Note: For those wishing to learn more about the detailed mechanisms of how diterpenes affect lipid metabolism, resources like research papers published on platforms such as Nature provide an in-depth scientific perspective.

Frequently Asked Questions

Yes, you can still drink a flat white, but you should do so in moderation and consider modifying your drink. Specifically, choose skim milk or a low-fat, unsweetened plant-based milk to reduce saturated fat. The overall effect is less significant than your total diet.

There are two main factors: the diterpenes (cafestol and kahweol) present in unfiltered espresso and the saturated fat from whole milk. The espresso contributes diterpenes, while the milk adds saturated fat, both of which can elevate LDL cholesterol.

The impact on cholesterol is primarily dependent on the milk used, not the drink type. Both are espresso-based. A latte typically has more milk, but if both are made with the same type of milk (e.g., skim), their impact on cholesterol would be similar.

Yes. Filtered coffee methods, like drip coffee, use paper filters that trap the diterpenes that can raise cholesterol. This results in a much lower cholesterol impact compared to unfiltered methods like espresso.

A flat white made with whole milk can have approximately 7 grams of saturated fat. This amount can vary based on the serving size and specific milk used by the coffee shop. This is reduced significantly by using low-fat alternatives.

Yes, many plant-based milks like oat, almond, and soy are excellent low-saturated-fat alternatives. Always check the nutritional information to ensure there are no added sugars or other unhealthy ingredients that might counteract the benefits.

For those most concerned, filtered coffee is the best option because the brewing process removes most of the cholesterol-raising diterpenes. If you prefer a milky coffee, pair it with skim or a low-fat plant-based milk.