KiloMateCoffee calories: kJ in a flat white, latte or cappuccino by milk
A regular (340 mL) flat white, latte or cappuccino on full cream milk is about 670 kJ (160 calories). Skim brings that down to about 380 kJ, oat milk is about 570 kJ, and unsweetened almond is the lowest at about 200 kJ. A long black or espresso is close to zero. These figures are from FSANZ's Australian Food Composition Database, with no sugar added.
Milk coffee by milk and cup size
Flat white, latte and cappuccino share one entry in FSANZ's database, so one table covers all three.
| Milk | Piccolo 90 mL | Small 220 mL | Regular 340 mL | Large 450 mL |
|---|---|---|---|---|
| Full cream milk | 180 kJ (42 cal) | 430 kJ (103 cal) | 670 kJ (160 cal) | 880 kJ (212 cal) |
| Lite milk | 120 kJ (29 cal) | 290 kJ (70 cal) | 460 kJ (109 cal) | 600 kJ (144 cal) |
| Skim milk | 100 kJ (24 cal) | 250 kJ (59 cal) | 380 kJ (92 cal) | 510 kJ (122 cal) |
| Lactose free milk | 160 kJ (39 cal) | 400 kJ (95 cal) | 610 kJ (146 cal) | 810 kJ (194 cal) |
| Soy milk | 170 kJ (40 cal) | 410 kJ (97 cal) | 630 kJ (150 cal) | 830 kJ (198 cal) |
| Oat milk | 150 kJ (36 cal) | 370 kJ (88 cal) | 570 kJ (136 cal) | 750 kJ (180 cal) |
| Almond milk (unsweetened) | 50 kJ (13 cal) | 130 kJ (31 cal) | 200 kJ (48 cal) | 260 kJ (63 cal) |
| Almond milk (sweetened) | 80 kJ (19 cal) | 190 kJ (46 cal) | 300 kJ (71 cal) | 400 kJ (95 cal) |
| Coconut milk | 80 kJ (18 cal) | 180 kJ (44 cal) | 280 kJ (68 cal) | 380 kJ (90 cal) |
Cup sizes are typical Australian cafe cups and the sizes KiloMate uses: piccolo 90 mL, small 220 mL, regular 340 mL, large 450 mL. Your cafe's cups may differ. A piccolo is a latte in a small glass, so the piccolo column is milk coffee at 90 mL.
Protein, carbs and fat in a regular cup
Per 340 mL, lowest kJ first.
| Milk | kJ | Protein | Carbs | Fat |
|---|---|---|---|---|
| Almond milk (unsweetened) | 200 | 3.1g | 0g | 3.4g |
| Coconut milk | 280 | 2.4g | 5.4g | 4.1g |
| Almond milk (sweetened) | 300 | 3.1g | 6.8g | 3.4g |
| Skim milk | 380 | 10.2g | 12.2g | 0.3g |
| Lite milk | 460 | 9.5g | 10.9g | 3.1g |
| Oat milk | 570 | 4.8g | 23.5g | 2g |
| Lactose free milk | 610 | 8.8g | 10.9g | 7.5g |
| Soy milk | 630 | 11.9g | 10.5g | 6.5g |
| Full cream milk | 670 | 9.5g | 11.6g | 8.8g |
Skim and lite keep nearly all the protein of full cream milk with much less fat. Soy has the most protein. Oat milk has 23.5g of carbs in a regular against 11.6g for full cream, and almond and coconut have very little of anything.
Black coffee
| Coffee | Serve | Energy |
|---|---|---|
| Espresso | 30 mL shot | 10 kJ (3 cal) |
| Espresso, double | 60 mL | 30 kJ (6 cal) |
| Long black | Regular, 340 mL | 30 kJ (7 cal) |
Does it add up?
Two regular full cream flat whites a day is about 9,360 kJ (2,237 calories) a week. Swapping both to lite milk drops that to about 6,370 kJ. If you're tracking, count the coffee. If it's the one thing you enjoy most in the day, keep it and find the kJ elsewhere.
Sugar and syrups aren't in any of these figures, so log them separately. For packaged and chain drinks (iced coffees, frappés, chai) see the Starbucks, Gloria Jean's, Muzz Buzz and Zarraffa's pages. Converting a label? Use the kJ to calories converter.
Questions
How many calories in a flat white?
A regular (340 mL) flat white on full cream milk is about 670 kJ (160 calories). On skim milk it's about 380 kJ (92 calories), and on unsweetened almond about 200 kJ (48 calories). No sugar included.
Does a latte have more calories than a flat white?
FSANZ's food database has one entry covering flat white, latte and cappuccino, so per 100 mL they're treated the same. What changes the number is the cup size and the milk. A bigger cup holds more milk.
Is oat milk lower in calories than cow's milk?
Than full cream, a little: a regular oat flat white is about 570 kJ against 670 kJ. Than skim or lite, no. Oat milk has the most carbs of the milks here (23.5 g in a regular), and about half the protein of cow's milk.
Which milk has the most protein in a coffee?
Soy, then the dairy milks. A regular soy flat white has about 11.9 g of protein, skim about 10.2 g and full cream about 9.5 g. Almond, coconut and oat have much less.
How many kJ in a long black or espresso?
Hardly any. A regular long black is about 30 kJ (7 calories) and a 30 mL espresso shot about 10 kJ. The energy in a milk coffee is almost all from the milk.
Source
Food Standards Australia New Zealand, Australian Food Composition Database, Release 3: flat white/latte/cappuccino with regular fat cow's milk (F009796), espresso (F003041) and long black (F003065). Other milks keep the same coffee-to-milk make-up, with the milk swapped for FSANZ's figure for that milk (reduced fat F005614, skim F005637, lactose free F005599, soy F008720, oat F006131, almond F009826 and F009827, coconut F009812). kJ is calories × 4.184, rounded to the nearest 10.
General information only, not medical or dietary advice.
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