PlateDiary.
Menu
Get PlateDiary
  1. PlateDiary
  2. Calories
  3. Café & desserts
  4. Flat white

Calories · Café & desserts

Calories in a flat white

A typical restaurant serving of a flat white (one 12 fl oz flat white with whole milk (a US tall), about 355 g) is about 170 calories, usually 80–290.

Restaurant portions vary; this is a typical estimate, not a label. Also called flat white coffee.

~170
Flat white

The usual range

Drawn on one 0–2,000 scale shared by every dish page, so plates compare at a glance.

Protein, carbs and fat

  • Protein9 g
  • Carbs14 g
  • Fat9 g

One serving

Serving
one 12 fl oz flat white with whole milk (a US tall)
Weight
~355 g
Per 100 g
~48

The dish

About a flat white

A flat white is espresso with a thin layer of velvety steamed milk, smaller and stronger than a latte. Starbucks lists its tall 12 oz flat white with whole milk at 170; almost all of that is the milk.

Ways it comes

One dish, a few numbers

Flat white · rough numbers

  • Short, 8 fl oz~110
  • Tall, 12 fl oz~170
  • Grande, 16 fl oz~220
  • Venti, 20 fl oz~290

What moves the number

Why one plate is 80 and another 290

  • Cup size
  • Whole milk is the default; skim or oat change it
  • Syrup or sugar

Ordering lighter

If you want a lighter plate

  • Order the 8 oz short size
  • Choose skim or unsweetened plant milk

Side by side

Next to other Café & desserts dishes

Café & desserts · typical restaurant servingAll about Café & desserts food →

  • Americano~10one 12 fl oz caffè americano, black (a US tall) · usually 5–80
  • Cappuccino~100one small café cappuccino, 12 fl oz · usually 60–180
  • Cold brew~110one 16 oz grande cold brew with vanilla sweet cream, as Starbucks makes it (black: 5) · usually 5–250
  • Iced coffee~150one medium 16 oz iced coffee with milk and sugar · usually 5–190
  • Flat white~170one 12 fl oz flat white with whole milk (a US tall) · usually 80–290
  • Chai latte~200one 16 fl oz café chai tea latte with 2% milk (a US grande) · usually 80–270
  • Lamington~210one bakery lamington, unfilled (about 70 g) · usually 150–400
  • Latte~210one medium café latte, 16 fl oz · usually 100–300
  • Mochi ice cream~210three pieces, about 35 g each · usually 140–330
  • Eggnog~230one cup (8 fl oz) of eggnog, without alcohol · usually 110–270
  • Glazed donut~250one medium glazed yeast donut · usually 190–450
  • Ice cream~250one generous parlor scoop in a cup · usually 130–500

In PlateDiary

A rough number for the dishes you save — only if you want one.

Off unless you turn them on

Calories in PlateDiary are off unless you turn them on. Switch them on and, when PlateDiary AI reads your photo of the table, each dish gets one rough “~” number. Accept it or change it; a number you correct is remembered for that dish. With Calories off, the app looks exactly as it did before.

A read sends small pictures of the cut-out dishes, with the place's name as a hint — never the table photo, faces or your location. Calorie numbers never go to analytics, and nothing is written to a health app. PlateDiary AI starts with free tries; here is how it works.

Get PlateDiary

How these numbers were made

Method and sources

Last reviewed

Restaurant portions and cooking vary, so these are typical estimates for one serving, built from the sources below. Treat it as a rough number: your plate may land anywhere in the range.

If you manage a health condition, ask a doctor or registered dietitian.

AI helped draft this page; every number was checked against the sources.

  1. Starbucks US menu — Flat White, values by size (whole milk)
  2. USDA FoodData Central (FNDDS 2021–2023) — Milk, whole (1 fl oz, 30.5 g), FDC 2705385

Questions

Questions people ask.

How many calories are in a flat white?

A typical restaurant serving of a flat white (one 12 fl oz flat white with whole milk (a US tall), about 355 g) is about 170 calories, usually 80–290. The number depends mostly on the portion and how it is cooked.

Flat white vs latte: which has more calories?

Size for size they are close, since both are mostly milk. A flat white is often ordered smaller: a 12 oz flat white is about 170 against about 210 for a 16 oz latte.

How many calories are in a flat white with oat milk?

Usually a little less than with whole milk, depending on the brand; the cup size matters more.

How many calories are in a 16 oz flat white?

About 220 for a grande with whole milk, and about 290 for a 20 oz venti.

What changes the calories in a flat white?

Cup size. Whole milk is the default; skim or oat change it.

How can I order a flat white lighter?

Order the 8 oz short size. Choose skim or unsweetened plant milk.

Can PlateDiary show calories for the dishes I eat out?

Yes, if you want it to: calories in PlateDiary are off unless you turn them on. Switch them on and each dish you save from a photo of the table gets one rough “~” number you can accept or change.