How healthy is flat white?
Is flat white healthy? Yes, for most people. Flat white scores 53/100 on the HowHealthyIs Score: 100 g provides 47 kcal, 29 mg magnesium and 83 mg calcium. A flat white is a small, strong milk coffee from Australia and New Zealand: a double shot with a thin layer of silky whole milk, so it tastes stronger than a latte from less milk. Source: standard recipe, USDA FoodData Central ingredients.
Score explained
The score compares nutrient density per 100 kcal across every food we cover (NRF9.3 method). Flat white ranks higher than 53% of them.
Counts in favor (% daily value per 100 kcal)
- Magnesium15%
- Calcium14%
- Protein10%
- Vitamin A8%
- Potassium6%
- Vitamin E1%
- Iron1%
- Vitamin C0%
- Fiber0%
Counts against
- Saturated fat15%
- Added sugars0%
- Sodium3%
Raw NRF9.3: 53 minus 18 = 35. The score is not a verdict on whether to eat a food; portion, the whole meal and your own health matter more. Full methodology
How many calories are in flat white?
| Nutrient | Per 100 g | Per portion | %DV |
|---|---|---|---|
| Energy and macronutrients | |||
| Calories | 47 kcal | 103 kcal | |
| Protein | 2.3 g | 5.1 g | 10% |
| Carbohydrates | 4 g | 8.7 g | 3% |
| Fiber | 0 g | 0 g | 0% |
| Sugars | 3.7 g | 8.1 g | |
| Added sugars | 0 g | 0 g | 0% |
| Fat | 2.4 g | 5.3 g | 7% |
| Saturated fat | 1.4 g | 3 g | 15% |
| Omega-3 fats | <0.1 g | 0.1 g | |
| Vitamins | |||
| Vitamin A | 33 µg | 74 µg | 8% |
| Vitamin C | <0.1 mg | 0.1 mg | 0% |
| Vitamin D | 0.9 µg | 2.1 µg | 10% |
| Vitamin E | <0.1 mg | 0.1 mg | 1% |
| Vitamin K | 0.3 µg | 0.6 µg | 0% |
| Vitamin B12 | 0.3 µg | 0.7 µg | 30% |
| Folate | 3.9 µg | 8.6 µg | 2% |
| Minerals | |||
| Calcium | 83 mg | 182 mg | 14% |
| Iron | <0.1 mg | 0.1 mg | 1% |
| Potassium | 127 mg | 280 mg | 6% |
| Magnesium | 29 mg | 64 mg | 15% |
| Zinc | 0.3 mg | 0.6 mg | 6% |
| Sodium | 35 mg | 77 mg | 3% |
Estimated from the standard recipe below, using USDA FoodData Central values for each ingredient. Values rounded.
What is in a standard flat white?
We estimate flat white from this standard recipe (one serving, about 220 g cooked), using USDA values for each ingredient. Home and restaurant versions vary. Modeled with whole milk, the traditional choice for a flat white.
| Ingredient | Amount |
|---|---|
| Double shot of espresso (ristretto) | 60 g |
| Steamed whole milk, thin microfoam | 160 g |
Why is flat white good for you?
- 0.7 µg vitamin B12 in 1 cup (about 220 ml), 30% of the daily value. Vitamin B12 contributes to the normal formation of red blood cells.
- 64 mg magnesium in 1 cup (about 220 ml), 15% of the daily value. Magnesium contributes to normal muscle function.
- 182 mg calcium in 1 cup (about 220 ml), 14% of the daily value. Calcium is needed for the maintenance of normal bones.
Good ways to use it
- A strong coffee in a small cup
- Skipping syrups because the coffee flavor carries it
What should you watch out for?
- Made with whole milk, so it has more saturated fat per sip than a 2% latte.
Which drinks score higher?
Other drinks with more nutrition per calorie. Variety matters more than picking one winner.