# How Many Kilojoules in a Flat White? (Every Milk) | OzCal

> A regular flat white with full cream milk is about 480 kJ (115 Cal). Compare skim, soy, almond, oat and every cup size, per 100 mL and per cup.

Source: https://ozcal.com.au/kilojoules/flat-white · Published by OzCal, an Australian nutrition tracking app · Last updated 2026-09-15
Data: FSANZ Australian Food Composition Database (CC BY-SA 3.0 AU), Open Food Facts (ODbL), published chain nutrition panels.
Energy conversion: 1 dietary calorie = 4.184 kilojoules.

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How Many Kilojoules in a Flat White? (Every Milk) | OzCal

Australian kilojoule guide
# How many kilojoules are in a flat white?

A **regular 240 mL flat white with full cream milk** is about **480 kJ (115 Cal)**. Skim milk takes it to roughly **300 kJ**, almond milk to about **220 kJ**, and a large 360 mL full cream flat white is near **720 kJ**. Sugar adds about 70 kJ a teaspoon.

Key numbers
- regular 240 mL flat white with full cream milk
- 480 kJ (115 Cal)
- 300 kJ
- 220 kJ
- 720 kJ
## By milk

| Item | Per 100 g / 100 mL | Serve | Energy | Calories |
|---|---|---|---|---|
| Full cream cow's milk | 201 kJ/100 mL | 240 mL | 482 kJ | 115 Cal |
| Reduced fat milk | 154 kJ/100 mL | 240 mL | 370 kJ | 88 Cal |
| Skim milk | 125 kJ/100 mL | 240 mL | 300 kJ | 72 Cal |
| Soy milk | 208 kJ/100 mL | 240 mL | 499 kJ | 119 Cal |
| Oat milk | 189 kJ/100 mL | 240 mL | 454 kJ | 108 Cal |
| Almond milk | 91 kJ/100 mL | 240 mL | 218 kJ | 52 Cal |

## By cup size

| How it is eaten | Energy | Calories | Protein |
|---|---|---|---|
| Piccolo (100 mL) | 201 kJ | 48 Cal | ~3 g |
| Regular (240 mL) | 482 kJ | 115 Cal | ~7 g |
| Large (360 mL) | 724 kJ | 173 Cal | ~11 g |
| Large with one sugar | 794 kJ | 190 Cal | ~11 g |

## The thing most people get wrong

Almond milk is the lowest-energy option by a wide margin, but it also drops the protein from about 7 g to under 1 g. If the coffee is doing a job between meals, skim keeps the protein and cuts the energy. If it is just a hot drink, almond is the cheapest way to have it.

Two large full cream flat whites a day is about 1,450 kJ before food, roughly 17% of an 8,700 kJ day. Long blacks are under 20 kJ, so the milk is the entire number.
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## Common questions

**Q: How many calories in a flat white?**

About 115 Cal (482 kJ) for a regular 240 mL cup with full cream milk.

**Q: Which milk has the fewest kilojoules in coffee?**

Almond, at roughly 91 kJ per 100 mL, then skim at 125 kJ.

**Q: How many kilojoules in a large flat white?**

About 724 kJ for 360 mL with full cream milk, or 450 kJ with skim.

**Q: Does a flat white have more kilojoules than a latte?**

Not meaningfully. Australian data groups flat white, latte and cappuccino together because the milk volume drives the number, not the texture.

**Q: What about sugar?**

One teaspoon of sugar is about 70 kJ, so two sugars adds roughly 140 kJ to any coffee.
## Keep reading
Kilojoules in a Tim TamKilojoules in Vegemite toastHow many kilojoules should I eat a day?

**Citing this page.** OzCal (2026). "How Many Kilojoules in a Flat White? (Every Milk) | OzCal". Retrieved from https://ozcal.com.au/kilojoules/flat-white. Last updated 2026-09-15. Figures are per the serve stated in each row, converted at 1 Cal = 4.184 kJ. A plain-text version of this page is available at https://ozcal.com.au/kilojoules/flat-white.md.

**Where these numbers come from:** Milk and coffee values come from the FSANZ Australian Food Composition Database entries for flat white, latte and cappuccino with each milk type, held in OzCal's catalogue. Cup volumes are typical Australian cafe sizes. Figures are per 100 g or per the serve stated in each row, and real serves vary between stores, cooks and batches. Always check the label or the chain's own nutrition panel for the version in front of you. Energy converted at 1 Cal = 4.184 kJ. Last updated 2026-09-15.

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Citation: OzCal (2026). "How Many Kilojoules in a Flat White? (Every Milk) | OzCal". https://ozcal.com.au/kilojoules/flat-white