Flat white vs latte: which is healthier?
Latte is more nutrient-dense, scoring 62/100 against 53/100 for flat white. Both can be part of a healthy diet; the table below shows where each one is stronger. Source: USDA FoodData Central.
Flat white
47 kcal per 100 g. 1 cup (about 220 ml): 220 g
Latte
43 kcal per 100 g. 1 cup (12 oz): 340 g
Higher scoreWhich to pick for your goal
- Fewer caloriesAbout even47 vs 43 kcal per 100 g
- More proteinAbout even2.3 vs 2.7 g per 100 g
- More fiberAbout even0 vs 0 g per 100 g
- Less sugarFlat white3.7 vs 4.2 g per 100 g
- More potassiumAbout even127 vs 136 mg per 100 g
- Less saturated fatAbout even1.4 vs 1.1 g per 100 g
Nutrition side by side
| Nutrient | Flat white, 100 g | Latte, 100 g | Flat white, 220 g | Latte, 340 g |
|---|---|---|---|---|
| Calories | 47 kcal | 43 kcal | 103 kcal | 146 kcal |
| Protein | 2.3 g | 2.7 g | 5.1 g | 9.3 g |
| Carbohydrates | 4 g | 4.3 g | 8.7 g | 14 g |
| Sugars | 3.7 g | 4.2 g | 8.1 g | 14 g |
| Fiber | 0 g | 0 g | 0 g | 0 g |
| Fat | 2.4 g | 1.7 g | 5.3 g | 5.6 g |
| Saturated fat | 1.4 g | 1.1 g | 3 g | 3.6 g |
| Vitamin C | <0.1 mg | 0.2 mg | 0.1 mg | 0.7 mg |
| Vitamin A | 33 µg | 45 µg | 74 µg | 154 µg |
| Potassium | 127 mg | 136 mg | 280 mg | 461 mg |
| Iron | <0.1 mg | <0.1 mg | 0.1 mg | 0.1 mg |
| Calcium | 83 mg | 99 mg | 182 mg | 337 mg |
| Magnesium | 29 mg | 23 mg | 64 mg | 79 mg |
| Sodium | 35 mg | 41 mg | 77 mg | 140 mg |
Last updated . Scores use the HowHealthyIs Score method.