Flat White

Name: Flat White
Cook time: 5 min
Total time: 5 min
Yield: 1 dish
Ingredients: Milk; Water; Coffee

A double espresso keeps the coffee flavor prominent while a modest milk portion adds protein, fat, and smoothness. Unsweetened milk helps control carbohydrates, but its composition still needs to be counted.

Ingredients

Include ingredient	Ingredient	Qty, g
Include ingredient: Milk	Milk	Ingredient quantity for Milk in ml
Include ingredient: Water	Water	Ingredient quantity for Water in ml
Include ingredient: Coffee	Coffee	Ingredient quantity for Coffee in g

	Product release:	210
	Maintain proportions	Restore to default
		Portion size for nutrient recalculation
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Cooking time, minutes

5
	Heat on the stove	3
	Cooking	2

Macronutrients in 100 g

Proteins	3.7
Digestible proteins	1.9
Fats	0.6
Plaid	0
Net carbohydrates	13.5
Calories	74 kcal
Indexes
Glycemic index	15.4
Glycemic load	2.7
Insulin index, II	23
Disease inflammatory index, DII	0.06
Antioxidant, ORAC	700

Calories per dayGenderGrowth

Weight loss	Detention	Set
8%	6%	5%
972	1350	1620

BJU

Amino acids

Lipids

Macronutrient distribution

	Ideal: 5% Carbohydrates 20% Proteins 75% Fats Plaid
Recommendations (2)
Reduce the amount carbohydrates Add more fats

RDA per 100 g

Vitamins

Nutrient	% of RDA
B13	292929863?
B3	26292351201
B12	111110991
B2	91081941

Minerals

Nutrient	% of RDA
Caffeine	112150224897224112
Potassium	172320261512
Phosphorus	14141420105
Magnesium	1317154297
Manganese	11141317115
Calcium	999998
Iron	842641
Iodine	6641051

Lipids

Nutrient	% of RDA
Palmitic acid (Saturated)	99913?17

Amino acids

Nutrient	% of RDA
Lysine	1115153174
Tryptophan	913133351

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Notes

Allowed on diets
Diet	Status
Keto
Paleo
Mediterranean
Anticandidal (ACD)
FODMAP
AIP
DASH
GAPS
Low Lectin Diet
Low Histamine Diet
Gluten-free Casein-free (GFCF)
Specific Carbohydrate Diet (SCD)
Ketogenic Therapeutic
Low Oxalate Diet
MIND
FMD

148

Servings: 1 (1 serving ≈ 210 gram)

Digestion time: 2 hour

Complete protein: ✔

Flat white is a espresso-forward dairy drink made with two espresso shots and a small amount of smooth microfoam. The drink tastes brighter than a latte.

Coffee (30 g), water (60 g), and milk (120 g) make one serving.

Prepare a double espresso and stir it gently so the crema is distributed evenly. Heat the milk to 55–65 °C and aerate it into elastic fine-bubble foam.

Pour the milk foam into the espresso in a thin stream without creating a tall, dry cap. Serve immediately in a small cup.

For a keto version, choose unsweetened milk and avoid sugar-based syrups.

Published: 21.08.2026

Author:

Roman Klymenko

15 years on low-carb nutrition

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