Quick Answer
A Starbucks grande (16 oz) flat white made with 2% milk contains approximately 150 calories. The calories come mostly from the steamed milk, with a smaller amount coming from the espresso shots.
Calories in Starbucks Flat White
The calories in a Starbucks flat white depend on the size and type of milk used:
Tall (12 oz)
| 2% milk | 120 calories |
| Nonfat milk | 100 calories |
| Soy milk | 110 calories |
| Coconut milk | 130 calories |
| Almond milk | 60 calories |
Grande (16 oz)
| 2% milk | 150 calories |
| Nonfat milk | 130 calories |
| Soy milk | 140 calories |
| Coconut milk | 170 calories |
| Almond milk | 80 calories |
Venti (20 oz)
| 2% milk | 180 calories |
| Nonfat milk | 160 calories |
| Soy milk | 170 calories |
| Coconut milk | 210 calories |
| Almond milk | 100 calories |
As you can see, the calories increase with larger drink sizes and use of higher fat milks like 2% or coconut milk. Nonfat milk and almond milk are the lowest calorie options.
Nutrition Facts
Here are the basic nutrition facts for a Starbucks grande (16 oz) flat white made with 2% milk:
| Calories | 150 |
| Total Fat | 5g |
| Saturated Fat | 3g |
| Trans Fat | 0g |
| Cholesterol | 15mg |
| Sodium | 100mg |
| Total Carbs | 16g |
| Dietary Fiber | 0g |
| Sugars | 14g |
| Protein | 10g |
The calories come mostly from the fat in the 2% steamed milk. There are 16 grams of carbohydrates, largely from the naturally occurring lactose (milk sugar). The protein comes mainly from the milk as well.
Calories from Espresso
A Starbucks grande flat white is made with 2 shots of espresso. Each shot of espresso contains approximately:
| Calories | 5 |
So the 2 shots of espresso in a grande flat white add about 10 calories to the total. The majority of calories come from the steamed milk.
Tips for a Lower Calorie Flat White
Here are some tips to reduce the calories in your Starbucks flat white:
- Order a smaller size like tall or grande rather than venti
- Use nonfat milk or almond milk rather than 2% or coconut milk
- Ask for less sweetness to reduce added sugar
- Skip whipped cream on top
With these customizations, you can enjoy a delicious flat white with far fewer calories!
Conclusion
A Starbucks grande (16 oz) flat white made with 2% milk contains about 150 calories. The calories are mostly from the steamed milk, with a small amount coming from the espresso. Choosing nonfat milk, a smaller size, and fewer extras can reduce the calorie count. Enjoy your flat white guilt-free by customizing it to your preferences!