Starbucks Flat White Calories & Nutrition
By Anirudh Saraya · Last checked:
A Grande Flat White has 220 calories and 195mg of caffeine when made with the standard 2% Milk.
Source: Starbucks' published US nutrition for the standard recipe. Customizations in the calculator are estimates. How we calculate
Flat White nutrition by size
| Size | Calories | Caffeine | Fat | Carbs | Protein | Sugar |
|---|---|---|---|---|---|---|
| Short | 110 | 130mg | 5g | 9g | 6g | 8g |
| Tall | 170 | 130mg | 9g | 14g | 9g | 13g |
| Grande | 220 | 195mg | 11g | 18g | 12g | 17g |
| Venti | 290 | 195mg | 15g | 24g | 15g | 22g |
A Grande (16 fl oz) Starbucks Flat White has 220 calories, 11 g fat, 17 g sugar, 12 g protein and 195 mg of caffeine. It is made with whole milk by default. A Short has 110 calories and a Venti has 290. Ristretto shots give it more caffeine than a latte.
What's in a Flat White
A Flat White is ristretto espresso shots with steamed whole milk and a thin microfoam. Starbucks uses 2 shots in a Short or Tall and 3 in a Grande or Venti. No syrup is included.
Milk and customization swaps
Swaps are shown as the direction of change against the standard recipe. Starbucks' product pages don't publish per-drink numbers for each swap, so check the Starbucks app or our calculator for an estimate of your exact order.
| Swap | Effect on calories | Notes |
|---|---|---|
| 2% milk | Fewer calories and less fat | Protein stays about the same |
| Nonfat milk | The biggest calorie and fat cut among dairy milks | Protein stays about the same |
| Almondmilk | Usually the lowest-calorie milk | Much less protein |
| Oatmilk | Usually fewer calories than whole milk, but more carbs than almondmilk | Less protein |
| Soymilk | Usually fewer calories than whole milk | The plant milk closest to dairy for protein |
| Coconutmilk | Usually fewer calories than whole milk | Low protein |
Milk effects show direction only. Starbucks doesn't publish per-milk nutrition for this drink, so the calculator estimates swaps.
Syrup pumps and calories
There is no syrup by default. If you add one: Starbucks doesn't list nutrition per pump on its product pages. The figure most sites quote is about 20 calories and 5 g of sugar for one pump of a standard syrup such as Classic or Vanilla. Treat that as an estimate (unverified), not a Starbucks number. Sugar-free vanilla syrup adds almost no calories. For pump counts across the menu, see our Starbucks syrup calories per pump guide.
Lower-calorie ways to order
- Switch from whole milk to 2% or nonfat milk.
- Choose almondmilk for the lowest-calorie milk.
- Keep it unsweetened.
- A Tall has 170 calories against 220 for a Grande.
Build your exact order
Open the Starbucks Calorie Calculator to pick your Flat White size, milk, syrup pumps and toppings and see the calories update as you go.
Similar drinks
Source: Starbucks.com, Flat White nutrition (US menu, standard recipe).
Flat White FAQs
How many calories are in a Grande Flat White?
220 calories with whole milk, plus 11 g fat, 18 g carbs, 17 g sugar and 12 g protein.
How much caffeine is in a Starbucks Flat White?
130 mg in a Short or Tall, and 195 mg in a Grande or Venti.
What milk is in a Flat White?
Whole milk is the standard. You can switch to 2%, nonfat or a plant milk.
Flat White vs latte: which has more calories?
At Grande size the Flat White is 220 calories against 190 for a 2% latte, mainly because of the whole milk.
What is a ristretto shot?
A ristretto is a shorter, more concentrated espresso pull. Starbucks uses ristretto shots in the Flat White.
Want a different milk, extra syrup or toppings? Customize it in the Starbucks calorie calculator or browse all drinks.
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