What has less calories, cappuccino or flat white?

October 10, 2025 •

5 min read

According to nutritional data, a cappuccino typically contains fewer calories than a flat white, a distinction primarily driven by its unique foam-to-milk ratio and sometimes smaller cup size. Understanding what has less calories, cappuccino or flat white, depends on several key variables, especially the type and quantity of milk used.

Quick Summary

A cappuccino generally has fewer calories than a flat white because it incorporates more airy foam and less steamed milk. Final calorie totals depend on milk choice, serving size, and added sweeteners, all of which significantly impact nutritional value.

Key Points

Cappuccinos have fewer calories: In comparable sizes, a cappuccino generally contains fewer calories than a flat white due to a higher proportion of low-calorie foam.
Milk type is a major factor: Switching from whole milk to skim or non-dairy milk has a more significant impact on calorie reduction than the drink type itself.
Foam vs. Liquid Milk: Cappuccinos feature a lot of airy foam, while flat whites use more dense, micro-foamed milk, which is where the extra calories come from.
Serving size is crucial: Calorie counts can vary significantly depending on the cup size, and flat whites are often served in larger cups than cappuccinos.
Additives increase calories: Adding sugar, syrups, or toppings can quickly negate any calorie advantage and should be avoided for weight management.
Customization is key: You can significantly lower the calories of either drink by requesting skim milk, a smaller size, or skipping sugary additions.

Deciphering the Calories: Milk, Foam, and Volume

The fundamental difference in calorie count between a cappuccino and a flat white boils down to their core ingredients and construction. Both are espresso-based drinks made with milk, but the proportions and texture of the milk vary significantly. A cappuccino is traditionally built on a foundation of espresso, equal parts steamed milk, and a thick layer of stiff, airy foam. This foam is predominantly air and therefore contributes very few calories to the drink. A standard cappuccino in a 150-180 ml cup may contain approximately 120-150 calories when made with whole milk.

In contrast, a flat white is characterized by its velvety texture, achieved by using more steamed milk and only a thin layer of microfoam. This microfoam is a denser, more liquid form of aerated milk. Because the flat white has a higher volume of milk and a denser texture, it contains more calories than a cappuccino of a similar size, and is often served in larger cups. A flat white can range from 140 calories upwards when made with whole milk, and can easily exceed 200 calories in larger sizes or with added flavors. The higher milk volume means more sugar and fat, and therefore, more calories.

The Impact of Milk Choice and Serving Size

Not all milk is created equal when it comes to calories. The type of milk is one of the most critical factors influencing the final calorie count. For example, a cappuccino made with skim milk can have as little as 60-80 calories, whereas one with full-cream milk could be double that. Similarly, plant-based milks like unsweetened almond or oat milk can significantly alter the nutritional profile. Unsweetened almond milk is generally lower in calories than dairy milk, while many barista-blend oat milks are higher due to added sugars and oils.

Serving size is another variable that is often overlooked. A large flat white will almost certainly have more calories than a standard-sized cappuccino, even if made with the same type of milk. Coffee shop sizes vary dramatically, so what is considered a 'small' or 'regular' can differ by region or chain. For a truly accurate comparison, it is essential to compare similar volumes, but the base recipes dictate that the cappuccino will have a caloric advantage due to the foam factor.

Cappuccino vs. Flat White: A Comparative Table


Feature	Cappuccino	Flat White
Milk to Foam Ratio	1/3 steamed milk, 1/3 espresso, 1/3 foam	Higher proportion of steamed milk, thin layer of microfoam
Foam Texture	Stiff, airy, and distinct layer	Velvety, creamy, and incorporated
Typical Calories (with whole milk)	~120-150 kcal (for 150-180ml)	~140-155 kcal (for 175ml), higher in larger servings
Serving Size	Traditionally smaller cup	Often served in a larger cup
Milk's Role	Primarily contributes to sweetness and body, but less volume	Central to the flavor and texture, higher volume
Flavor Profile	Balanced, with a prominent taste of espresso and foam	Stronger, more intense espresso flavor with a smooth mouthfeel
Customization	Easier to reduce calories with skim milk due to lower milk volume	Higher milk volume means more calories to reduce or add to

Why Your Coffee Choice Matters for Health Goals

For those watching their calorie intake, particularly for weight management, the distinction between these two beverages is important. While a 20-30 calorie difference per drink might seem negligible, it adds up over time. If you drink a cappuccino or flat white daily, switching to the lower-calorie option or modifying your drink can have a meaningful impact. Opting for non-fat or plant-based milks is an effective strategy for reducing calories without sacrificing a coffee shop experience. However, the most significant calorie culprits are often hidden extras, such as syrups and sugar, which can add 50 to 100 calories per pump.

Practical Steps for a Lower-Calorie Coffee

If you prefer the taste of a flat white but want to cut calories, you don't have to switch to a cappuccino. Here are a few ways to reduce the calorie count of your favorite milk-based coffee:

Choose skim or non-fat milk. This is the most impactful change you can make and is available almost everywhere.
Ask for fewer milk-based drinks. Ordering a piccolo or macchiato, which use smaller amounts of milk, can be a great way to enjoy espresso and reduce calories.
Skip the syrup and sugar. Opt for a sprinkle of cinnamon or cocoa powder instead to add flavor without a calorie penalty.
Try alternative milks, but read labels. Barista-style oat milk often has a significant calorie count, so check the nutritional information or ask for an unsweetened variety.

Conclusion: Which is the Lower Calorie Option?

Ultimately, a cappuccino has less calories than a flat white in a comparable serving size, thanks to its higher volume of airy foam and lower liquid milk content. However, the final calorie count is not a fixed number and is highly dependent on the type of milk, the serving size, and any added sweeteners. For those mindful of their calorie intake, understanding these factors empowers a more informed choice at the coffee shop. The bottom line is that the type of milk and what you add to your cup have a far greater impact on its nutritional value than the intrinsic differences between a cappuccino and a flat white. By making smart substitutions, you can enjoy a delicious coffee without compromising your health goals. For further information on coffee nutrition, see this resource on Healthline.

Customizing Your Drink for Calorie Control

For most people, the taste profile of a cappuccino vs. a flat white is a matter of personal preference. The dry, frothy texture of a cappuccino and the smooth, velvety mouthfeel of a flat white are distinct. Thankfully, you don't have to choose between flavor and a lower calorie count. Baristas are typically adept at customizing drinks. For instance, you could order a 'dry' cappuccino, which has even less steamed milk and more foam, further reducing the calories. Alternatively, requesting a smaller serving size of a flat white, or having it made with a lower-fat milk, will also significantly lower its calorie impact. This flexibility means you can enjoy either drink while still managing your nutritional goals.

Frequently Asked Questions

A standard-sized cappuccino (around 150-180ml) made with whole milk contains approximately 120 to 150 calories, though this can vary by cafe and preparation style.

A flat white made with whole milk in a comparable size (around 175ml) can have approximately 140 to 155 calories, but larger servings, which are common, will be higher.

For weight loss, a cappuccino is the healthier choice in a head-to-head comparison, as it contains less milk and, therefore, fewer calories. However, modifying either drink with skim milk is a better overall strategy.

Using skim milk can drastically reduce the calorie count. For example, a cappuccino with skim milk may have around 60-80 calories, compared to 120-150 with whole milk. Similarly, a flat white with skim milk will also see a significant drop.

No, not all plant-based milks are lower in calories. Unsweetened versions like almond milk are often lower, but many barista-style oat or soy milks contain added oils and sugars to create a creamier texture, which can increase the calorie count.

A flat white has more calories primarily because its preparation uses a higher volume of steamed liquid milk and very little airy foam. Since milk contains calories, the higher milk content increases the total caloric load.

Yes, a cappuccino can have more calories than a flat white if you add flavored syrups, sugar, or other calorie-dense ingredients, while the flat white is consumed black or with a low-calorie milk alternative.