Why is a flat white so high in calories?

November 29, 2025 •

4 min read

According to Starbucks' nutrition information, a standard hot flat white contains around 170 calories, with a significant portion of that coming from steamed whole milk. Understanding why a flat white is so high in calories requires a closer look at its core ingredients and preparation, revealing the hidden factors that contribute to its energy content.

Quick Summary

A flat white's calorie count is primarily driven by the type and quantity of milk used, with whole milk being a major contributor. Unlike other espresso drinks, it features a high milk-to-foam ratio. Additional sweeteners and larger serving sizes further increase the overall energy content.

Key Points

Milk is the primary source: The calories in a flat white mostly come from the steamed milk, with a double espresso shot contributing very little.
High fat, high calories: Using whole milk, common in many flat whites, significantly increases the fat and calorie content compared to lower-fat options.
Milk-to-foam ratio matters: A flat white uses a higher volume of steamed milk and less foam than a cappuccino, meaning more calories per cup.
Add-ins are calorie bombs: Flavored syrups, sugar, and toppings can drastically inflate the calorie count of your drink.
Go skinny to cut calories: Switching to skim, almond, or another low-calorie milk alternative is the most effective way to reduce energy intake.
Serving size is a factor: Ordering a smaller size of flat white, or opting for a different drink like a piccolo, can help manage calorie consumption.

The High-Calorie Factor: It's All About the Milk

While the espresso itself contains a negligible number of calories, the primary reason a flat white can be a high-calorie drink lies in its use of milk. A traditional flat white is known for its rich, velvety texture, which is achieved by using full-fat, whole milk that is steamed to a silky microfoam. The higher fat content in whole milk translates directly to a higher calorie count. For perspective, a 200ml cup of coffee with whole milk can contain up to 136 calories, whereas the same amount of skim milk is only around 70 calories.

The Milk-to-Coffee Ratio

Another key differentiator is the flat white's composition. It typically consists of a double shot of espresso combined with a high volume of steamed milk and only a very thin layer of microfoam. In contrast, a cappuccino, for example, has a drier, thicker layer of foam, meaning it contains a lower volume of milk overall. This high milk-to-foam ratio in a flat white means you are drinking a larger quantity of the high-calorie milk, even if the total drink size is smaller than a latte.

Whole Milk: Rich in fat and calories, contributing significantly to the drink's energy density.
Skim Milk: A lower-fat alternative that can substantially reduce the calorie count.
Plant-Based Milks: Options like almond or coconut milk offer varying calorie profiles, with unsweetened almond milk generally being one of the lowest.

The Sneaky Add-Ins that Add Up

While the milk is the primary calorie source, optional additions can quickly transform a standard flat white into a calorie-laden treat. Baristas and customers alike frequently add extras that drive up the total energy content.

Common High-Calorie Additions

Syrups: Flavored syrups, such as vanilla or caramel, contain significant amounts of sugar. A single pump can add 13-15 calories, and many drinks get multiple pumps.
Sweeteners: Added sugar or honey increases the calorie count. One teaspoon of sugar adds about 16-17 calories.
Toppings: A sprinkle of grated chocolate or a dollop of whipped cream can add anywhere from 5 to 100 calories, respectively.

Comparison: Flat White vs. Other Popular Coffees

To put the flat white's calorie count into perspective, here is a comparison with other common coffee orders, assuming a standard size and preparation (variations exist across brands):


Drink (Whole Milk)	Typical Volume	Estimated Calories	Key Difference
Flat White	175-220ml	~120-140 kcal	High milk-to-foam ratio
Latte (Large)	350-400ml	~220-280 kcal	Higher total milk volume
Cappuccino	200-250ml	~110-120 kcal	Less milk due to more foam
Flat White (Skim Milk)	175-220ml	~70-90 kcal	Lower fat content
Black Coffee	200-250ml	~2-5 kcal	No milk or sugar

How to Reduce the Calories in Your Flat White

For those who love the rich flavor of a flat white but want to keep the calories in check, several simple adjustments can be made:

Choose a Low-Fat Milk: Swapping whole milk for skimmed milk is one of the most effective ways to lower the calorie and fat content without sacrificing the milk texture.
Opt for Plant-Based: Alternatives like unsweetened almond milk or coconut milk are significantly lower in calories than dairy milk. An almond milk flat white can be less than half the calories of one made with whole milk.
Skip the Extras: Refrain from adding sugar, syrups, or toppings. If you need sweetness, consider a no-calorie sweetener or simply adjust your palate over time.
Order a Smaller Size: While not all cafes offer different sizes for flat whites, if they do, opting for a 'short' or 'small' can significantly reduce the overall calorie intake.
Try a Piccolo or Cortado: If you're looking for a similar strong espresso-to-milk ratio but in a much smaller package, a piccolo latte or cortado uses only a small amount of steamed milk, keeping calories minimal.
Make it at Home: By making your own flat white, you have complete control over the type and amount of milk and any additions, allowing for precise calorie management.

Conclusion: Mindful Indulgence

Ultimately, a flat white's calorie count is determined by its components, not the espresso itself. The use of full-fat milk and a high milk-to-foam ratio are the primary contributors. By being mindful of these factors and considering adjustments such as milk choice and skipping sweeteners, you can enjoy this delicious coffee drink without compromising your health goals. The key is to remember that the quality of the ingredients matters, and small changes can lead to a much lighter beverage. For more detailed nutrition information on a variety of coffee drinks, check out the resources on Nutritionix.

Nutritionix - Calories in Starbucks Flat White

Frequently Asked Questions

Generally, a large latte can have more calories than a standard flat white due to a larger total volume of milk. However, a large flat white with whole milk can be more caloric than a small latte with skim milk, so the milk type and serving size are key factors.

While unsweetened almond milk is one of the lowest-calorie options, flavored or sweetened versions can still contain added sugars and calories. The calorie count of an almond milk flat white is highly dependent on whether it is sweetened and if syrups are added.

A 'skinny' flat white refers to one made with a lower-fat milk, such as skim milk, and no added sugar or flavored syrups. This is a common term used to signify a reduced-calorie version of the drink.

A typical pump of flavored syrup can add 13 to 15 calories. In many coffee shops, multiple pumps are standard, which can quickly add 30 or more calories to your beverage without much nutritional value.

No, the number of espresso shots has a minimal impact on the overall calorie count. The shots themselves contain only a few calories. The calories primarily come from the milk and any added sweeteners.

Yes, making your own flat white allows for total control over ingredients. Using skim milk or unsweetened plant-based milk and avoiding any added sugars or syrups are the best ways to reduce calories.

For the lowest calorie option, unsweetened almond milk is a top choice. However, some prefer the texture and flavor of oat or soy milk, which are slightly higher in calories but still lower than whole dairy milk.

A traditional flat white typically uses a higher proportion of whole milk and less air (microfoam) than a cappuccino. Because whole milk is higher in fat, the increased volume of milk leads to a higher total fat content in the final drink.

For a standard-sized flat white, using semi-skimmed milk will reduce the calorie count compared to whole milk. The total calories will likely be in the range of 90-120 kcal, depending on the serving size and specific ingredients.