How many kilojoules and calories are in a flat white?

AUSNUT 2023 figures for a single-shot flat white, cappuccino or latte with regular milk, per cup and per large, and how to log it.

By the Cal.AI Team · Published October 28, 2026 · 3 min read

Short answer 100 g of flat white (cappuccino, latte) has 196 kJ (47 Cal), according to FSANZ's AUSNUT 2023 database. A typical serve, a cup (250 ml, 250 g), has about 490 kJ (117 Cal) with 7 g protein, 8.5 g carbs and 6.5 g fat. Almost all of that energy comes from the milk, since the single shot of espresso adds next to nothing.

In the AUSNUT 2023 database a flat white, a cappuccino and a latte share one entry: a single shot of espresso with regular fat cow's milk. Cafés make them a little differently, but this entry treats them as one drink, so a 250 ml cup is about 490 kJ (117 Cal) whichever you order. The thing people miss is that the kilojoules come from the milk, so a large or an extra-milky coffee costs more than the word "coffee" suggests.

Kilojoules and calories in flat white (cappuccino, latte) per 100 g

According to Food Standards Australia New Zealand's AUSNUT 2023 database (food “Coffee, flat white/cappuccino/latte, single shot & regular fat cow's milk”), 100 g of flat white (cappuccino, latte) contains 196 kJ (47 Cal), 2.8 g of protein, 3.4 g of carbohydrate and 2.6 g of fat.

Nutrient (per 100 g)	Amount
Energy	196 kJ
Calories	47 Cal
Protein	2.8 g
Carbohydrate (available)	3.4 g
Dietary fibre	0 g
Sugars	3.4 g
Added sugars	0 g
Total fat	2.6 g
Saturated fat	1.8 g
Sodium	29 mg
Cholesterol	9 mg
Potassium	220 mg
Calcium	95 mg
Iron	0 mg
Vitamin C	0 mg

Kilojoules per serve

Per-100 g numbers are only useful once you know your serve. Typical serves of flat white (cappuccino, latte), with kilojoules first as on Australian labels:

Serve	kJ	Cal	Protein	Carbs	Fat
1 cup (250 ml, 250 g)	490	117	7 g	8.5 g	6.5 g
1 large (350 ml, 350 g)	686	164	9.8 g	12 g	9.1 g

A cup (250 ml, 250 g) is about 490 kJ, or 6% of the 8,700 kJ average adult daily energy intake used as the reference on Australian kilojoule menu boards.

Macro breakdown

By energy a flat white is about 48% fat, 29% carbohydrate and 24% protein, nearly all of it from the milk. A 250 ml cup gives you 7 g of protein and about 238 mg of calcium, and its 8.5 g of sugar is lactose from the milk, with no added sugar in this entry.

How flat white (cappuccino, latte) compares with similar foods

Food (per 100 g)	kJ	Cal	Protein	Carbs
Apple cider (alcoholic)	209	50	0 g	5.6 g
Ginger beer	158	38	0 g	9.8 g
Full-strength beer	152	36	0.4 g	2.3 g
Mid-strength beer	128	31	0.3 g	2.2 g
White wine	296	71	0.2 g	0.1 g

Is flat white (cappuccino, latte) good for weight loss?

At 196 kJ per 100 g a flat white is low in energy density, and one 250 ml cup at 490 kJ is an easy number to fit into a day. The risk is volume: a large (350 ml) is 686 kJ (164 Cal), and two large coffees a day add about 1,372 kJ (328 Cal) before any food. Sugar and syrups add more, so log them as separate items. If you want the coffee with almost no kilojoules, a long black is 8 kJ per 100 g, while a chai latte made with mix powder is 441 kJ per 100 g, more than double a flat white.

How to log flat white (cappuccino, latte) in Cal.AI

Cal.AI counts in calories, so a 490 kJ cup is 117 Cal; divide kJ by 4.184 to convert. Search for flat white or latte, set the portion to 250 g for a regular cup or 350 g for a large, and save it so your daily coffee is a one-tap log. The common mistake is keeping the regular milk entry when you order skim, soy or oat milk, which changes the numbers, so use Fix Results to swap the milk.

Scan it instead of searching it Cal.AI is free on iPhone, Apple Watch and Android. Snap a photo, scan a barcode or search any food, then fix anything the AI gets wrong.

Frequently asked questions

How many kilojoules are in a flat white?

A regular 250 ml flat white made with a single shot and regular fat milk has about 490 kJ (117 Cal) in AUSNUT 2023, with 7 g of protein, 8.5 g of carbohydrate and 6.5 g of fat. A large 350 ml cup is about 686 kJ (164 Cal). Skim or plant milk, sugar and syrups all change these figures.

Is a latte or cappuccino different from a flat white?

Not in this data. AUSNUT 2023 uses one entry for a flat white, cappuccino or latte made with a single shot and regular fat cow's milk, at 196 kJ (47 Cal) per 100 g. In practice the cup size and how much milk goes in matter more than the name, so log by cup size: 250 g for a regular cup and 350 g for a large.

Does a flat white have sugar?

A 250 ml flat white has about 8.5 g of sugar, but AUSNUT 2023 lists 0 g of added sugar, so that is lactose from the milk. Each teaspoon of sugar or pump of syrup you add sits on top of the 490 kJ for the cup, so log it as its own item in Cal.AI rather than assuming it is included.

Sources

Food Standards Australia New Zealand. AUSNUT 2023 food nutrient database: “Coffee, flat white/cappuccino/latte, single shot & regular fat cow's milk” (food ID 11202001), licensed under CC BY 4.0. Calories and per-serve amounts calculated by Cal.AI (1 Cal = 4.184 kJ). FSANZ AUSNUT 2023
NSW Food Authority. Fast Choices program: nutritional information menu labelling. NSW Food Authority

Cal.AI TeamWe build Cal.AI, an AI calorie counter for iPhone, Apple Watch and Android. Every number in this article links to its source; see how we research and fact-check. This is general nutrition-tracking guidance, not medical advice.