🧪 Nutrition Facts
- Calories 220.0
- Total Fat 11.0 g
- Saturated Fat 7.0 g
- Cholesterol 35.0 mg
- Sodium 150.0 mg
- Potassium 550.0 mg
- Total Carbohydrate 18.0 g
- Dietary Fiber 0.0 g
- Sugars 17.0 g
- Protein 12.0 g
- Vitamin A 0.0 IU
- Vitamin B-12 0.0 µg
- Vitamin B-6 0.0 mg
- Vitamin C 0.0 mg
- Vitamin D 0.0 IU
- Vitamin E 0.0 mg
- Calcium 400.0 mg
- Copper 0.0 mg
- Folate 0.0 µg
- Iron 0.2 mg
- Magnesium 0.0 mg
- Manganese 0.0 mg
- Niacin 0.0 mg
- Pantothenic Acid 0.0 mg
- Phosphorus 0.0 mg
- Riboflavin 0.0 mg
- Thiamin 0.0 mg
- Zinc 0.0 mg
Note: Nutrition information comes from the USDA Food Central Database. Daily values are based on a 2,000 calorie per day diet (FDA). Actual requirements vary by individual. Use at your own risk.
📋 Nutrition Summary
With 220.0 calories per serving (Grande 16 oz), Starbucks Flat White is a moderately calorie-dense food worth tracking if you're managing your intake. The majority of its calories come from fat (11.0g, 45.2% of calories), including 7.0g of saturated fat. It provides a noteworthy 400.0mg of calcium (31% DV), contributing to bone and dental health.
🏷️ Diet & Nutrition Tags
Tags are generated automatically from USDA nutrition data using standard dietary thresholds. They are for general guidance only and are not medical advice.
🤖 AI Nutrition Coach
AI POWEREDAsk anything about Starbucks Flat White — how it fits your diet, what to pair it with, or how it compares nutritionally.
📊 % Daily Value
The following shows how one serving of Starbucks Flat White contributes to the recommended daily intake for key nutrients, based on a 2,000 calorie diet.
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 220.0 kcal | 11% |
| Total Fat | 11.0 g | 14% |
| Saturated Fat | 7.0 g | 35% |
| Cholesterol | 35.0 mg | 12% |
| Sodium | 150.0 mg | 7% |
| Total Carbohydrate | 18.0 g | 7% |
| Total Sugars | 17.0 g | 34% |
| Protein | 12.0 g | 24% |
| Calcium | 400.0 mg | 31% ✅ |
| Iron | 0.2 mg | 1% |
| Potassium | 550.0 mg | 12% |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs. ✅ marks ≥20% DV (FDA "good source" threshold); ⭐ marks ≥100% DV (a full day's value).
🔥 Calorie Analysis
Starbucks Flat White accounts for 11% of a standard 2,000 calorie daily diet per serving. The majority of the calories for this food comes from fat. Fat makes up 45.2% of the calories.
🏃 Exercise Burn Time
How long would it take to burn off the 220.0 calories in Starbucks Flat White? The table below shows burn time for a 170-pound person doing common exercises.
| Exercise | Minutes to Burn |
|---|---|
| Running: 10 minutes per mile | 16.6 min |
| Walking: 17 minutes per mile | 38.0 min |
| Cycling (Low Intensity) | 24.1 min |
| HIIT | 20.4 min |
| Racquetball | 23.3 min |
Find more information on calories burned doing popular exercises.
💬 Nutrition Q&A: Starbucks Flat White
Is Starbucks Flat White good for weight loss?
At 220 calories per serving with 11g of fat and 17g of sugar, this drink can fit into a weight loss plan if accounted for in your daily calorie budget, though the sugar content is relatively high for the portion size.
Is Starbucks Flat White good for muscle building?
With 12g of protein from the milk, a flat white can contribute to your daily protein intake for muscle repair and recovery. However, you'd likely want to pair it with more substantial protein sources to meaningfully support muscle-building goals.
Is Starbucks Flat White good post-workout fuel?
The protein-carb combination makes this reasonably useful after a workout, providing both macronutrients for recovery. A bigger dose of carbs would be ideal, so pairing it with a carb-containing snack would be more effective.
How might Starbucks Flat White affect blood sugar?
With 17g of sugar and minimal fiber, this drink will cause a relatively quick blood sugar spike. If you have blood sugar concerns, consuming it with a meal or snack containing protein and healthy fats could help moderate the effect.
What should I watch out for with Starbucks Flat White?
The 17g of sugar is the main consideration—it's nearly a third of the added sugar many people should aim for daily. The saturated fat at 7g is also notable if you're monitoring your intake.
Nutrition Q&A answers are based on USDA nutritional data and are for general informational purposes only. They are not a substitute for professional dietary or medical advice.
