Flat White calories
A Grande Flat White (16 fl oz, made with whole milk) has 220 calories, 17 g of sugar (about 4 teaspoons) and 195 mg of caffeine, according to Starbucks' published nutrition.
Flat White nutrition by size
| Size | Calories | Sugar | Fat | Protein | Caffeine |
|---|---|---|---|---|---|
| Tall (12 fl oz) | 170 | 13 g | 9 g | 9 g | 130 mg |
| Grande (16 fl oz) | 220 | 17 g | 11 g | 12 g | 195 mg |
Standard recipe, US menu, checked against starbucks.com on October 19, 2026.
Full nutrition, Grande
- Calories220
- Total fat11 g
- Total carbohydrate18 g
- Total sugars17 g
- Protein12 g
- Caffeine195 mg
How it compares
Among the 26 hot espresso drinks in our calculator, the Flat White ranks 11 of 26 for calories at its standard size. The range runs from 5 calories (Espresso) to 390 calories (Pumpkin Spice Latte).
Lighter options
- Size down. A Tall is 170 calories, 50 fewer than the Grande.
- Cappuccino: 140 calories, 12 g sugar at the same size.
- Caffè Americano: 15 calories, 0 g sugar at the same size.
Want to change the milk, syrup pumps or size? Build your exact order and every number updates with a label showing where it came from.
Caffeine
The Grande has 195 mg of caffeine, 49% of the 400 mg a day the FDA cites as not generally linked to negative effects in most healthy adults. Add up your day with our caffeine calculator.
Frequently asked questions
How many calories are in a Flat White?
By size: Tall 170, Grande 220 calories, with the standard recipe and whole milk.
How much sugar is in a Flat White?
A Grande has 17 g of total sugars, about 4 teaspoons.
How much caffeine is in a Flat White?
A Grande has 195 mg of caffeine.
What's the lowest-calorie size of the Flat White?
The Tall, at 170 calories. The Grande has the most, at 220.
More hot espresso
- Espresso5 cal, Solo
- Caffè Americano15 cal, Grande
- Espresso Macchiato15 cal, Doppio
- Espresso Con Panna35 cal, Doppio
- Cortado90 cal, Short
- Pecan Cortado130 cal, Short
Source: Starbucks US menu and nutrition information (starbucks.com), checked October 19, 2026. NutriCalc Hub is independent and not affiliated with Starbucks. How we calculate.