Flat White (Grande) Calories & Nutrition — Starbucks

The Flat White (Grande) at Starbucks (grande, 16 fl oz (whole milk)) contains 220 calories, with 12g of protein, 18g of carbs, and 11g of fat. Below is the full nutrition breakdown, how it compares to other hot drinks on the menu, and the fastest way to log it.

Where the calories come from

Splitting the 220 calories by macro: 22% from protein, 33% from carbs, and 45% from fat. In the Flat White (Grande), fat is the biggest contributor at roughly 45% of calories (11g × 9 cal/g). That makes the flat white (grande) more calorie-dense than the gram counts suggest — small portion differences move the total quickly.

Lighter swaps and ordering tips

Standard build uses whole milk; 2% or nonfat lightens it considerably.

Keep in mind that published numbers describe the standard build — every added sauce, swapped side, or upsized portion moves the totals from the table above.

Other hot drinks at Starbucks

The fastest way to log a Starbucks order

Official numbers like the ones above describe a textbook flat white (grande) — not the one with extra cheese or the sauce you asked for on the side. Instead of hunting through a database for the closest match, take a photo in Bento Bunny: the app recognises what's actually on the tray, estimates portions, and files the macros into your day. On iOS 26+ the AI runs entirely on-device.