Flat whites and lattes look almost identical at first glance. Both are espresso-based, both are topped with steamed milk, and both show up on every coffee shop menu. So what actually sets them apart?
The main difference between a flat white and a latte is the milk texture and ratio. A flat white uses a thin layer of velvety microfoam over a double espresso, resulting in a smaller, stronger-tasting drink. A latte uses more steamed milk and a thicker foam layer, making it larger, creamier, and milder in flavor.
Below, we break down every difference between these two drinks, from the milk and foam to the caffeine, calories, and taste, so you know exactly which to order next time.
Flat White vs Latte: Side-by-Side Comparison
Here is a quick overview of how a flat white and a latte compare across the key factors:
| Flat White | Latte | |
|---|---|---|
| Espresso shots | 2 (double) | 1 or 2 |
| Milk volume | Less (~4 to 5 oz total) | More (~6 to 8 oz total) |
| Foam | Thin microfoam (1-2 mm) | Thicker foam layer (~1 cm) |
| Serving size | 5 to 6 oz | 8 to 12 oz |
| Taste | Stronger, more espresso-forward | Milder, creamier, sweeter |
| Texture | Smooth, velvety, dense | Lighter, airier |
| Caffeine | ~126 mg (double shot) | ~63 to 126 mg (1-2 shots) |
| Calories | ~70 to 110 | ~120 to 190 |
| Origin | Australia / New Zealand | Italy (popularized in the US) |
| Latte art | Yes (fine microfoam is ideal) | Yes (foam can be thicker) |
What Is a Flat White?
A flat white is a double shot of espresso topped with steamed milk that has a very thin layer of microfoam. The foam is silky and barely visible, sitting “flat” on the surface rather than forming the thick, airy layer you see on a latte or cappuccino.
Flat whites originated in Australia and New Zealand in the 1980s (both countries claim credit). The drink was built around the idea of a strong, smooth coffee where the milk enhances the espresso rather than masking it. It became a global staple after Starbucks added it to their US menu in 2015.
A standard flat white is served in a 5 to 6 oz cup, making it noticeably smaller than a latte. That compact size is key: less milk means you taste more of the espresso.
How a flat white is made
- Pull a double shot of espresso into a small cup (5 to 6 oz).
- Steam milk to about 55 to 62°C (131 to 144°F), introducing very little air. The goal is a smooth, velvety texture with almost no visible bubbles.
- Tap the milk jug on the counter and swirl to pop any remaining bubbles.
- Pour the milk over the espresso in a steady stream. The result should blend seamlessly with the crema, creating a smooth, even surface.
The skill is in the milk steaming. A barista making a flat white introduces far less air than they would for a latte, which keeps the foam layer paper-thin.
What Is a Latte?
A latte (short for caff\u00e8 latte, Italian for “milk coffee”) is one or two shots of espresso combined with a generous amount of steamed milk and topped with a layer of foam about 1 cm thick.
Lattes are the most popular espresso drink in the US. They are served in larger cups (typically 8 to 12 oz, or up to 20 oz at chains like Starbucks), which means the milk-to-espresso ratio is much higher than in a flat white. This gives the latte its signature mild, creamy, and slightly sweet taste.
The latte’s mild flavor also makes it the most common base for flavored coffees. Vanilla lattes, caramel lattes, pumpkin spice lattes, and chai lattes are all built on this same espresso-plus-steamed-milk foundation.
How a latte is made
- Pull one or two shots of espresso into a large cup or glass (8 to 12 oz).
- Steam milk to about 60 to 65°C (140 to 150°F), introducing more air than you would for a flat white. You want a creamy texture with a visible foam layer.
- Pour the steamed milk over the espresso, holding back the foam with a spoon, then spoon the foam on top (about 1 cm).
- Optionally, add latte art by pouring the milk directly through the foam.
The Key Differences Between a Flat White and a Latte
While both drinks share the same two ingredients (espresso and steamed milk), there are several meaningful differences.
Milk texture and foam
This is the biggest difference. A flat white has a very thin layer of microfoam, typically just 1 to 2 mm. A latte has a distinct foam cap, usually around 1 cm thick and noticeably airier. The flat white’s microfoam is dense and velvety; the latte’s foam is lighter and fluffier.
This foam difference also separates both drinks from a cappuccino, which has the thickest foam of the three (about 2 cm).
Size and milk volume
Flat whites are served in a 5 to 6 oz cup. Lattes are served in 8 to 12 oz cups (or even larger at chains). The extra volume in a latte is almost entirely steamed milk. This means a latte has roughly 50 to 100% more milk than a flat white.
Taste and strength
Because the flat white has less milk relative to espresso, the coffee flavor is more pronounced. It tastes stronger and more espresso-forward. The latte, by contrast, is milder, creamier, and slightly sweeter because the larger volume of milk softens the espresso’s bite.
If you find yourself always wanting a “stronger” latte, you might prefer a flat white.
Caffeine content
A flat white is almost always made with a double shot of espresso (about 126 mg of caffeine). A latte can be made with one or two shots depending on the size and coffee shop. A small latte with a single shot has about 63 mg; a large latte with a double shot matches the flat white at 126 mg.
At Starbucks specifically, a Tall (12 oz) latte uses one shot (75 mg), while a Tall flat white uses two ristretto shots (about 130 mg). So the Starbucks flat white is noticeably stronger in caffeine per serving.
Calories and nutrition
Since the calorie count comes almost entirely from the milk, the latte has more calories. A flat white made with whole milk has roughly 70 to 110 calories, while a latte of the same milk type runs 120 to 190 calories depending on size. Switching to oat milk or skim milk lowers the count for both drinks.
| Drink | Whole Milk | Oat Milk | Skim Milk |
|---|---|---|---|
| Flat white (6 oz) | ~110 cal | ~100 cal | ~70 cal |
| Latte (12 oz) | ~190 cal | ~170 cal | ~120 cal |
Flat White vs Latte at Starbucks
Since Starbucks is where many people first encounter both drinks, it is worth looking at how they handle the flat white specifically.
The Starbucks flat white uses ristretto shots rather than standard espresso. Ristretto is a shorter, more concentrated pull that produces a sweeter, less bitter flavor. The flat white also uses whole milk by default (rather than the 2% used in their lattes), and the microfoam is poured as a “dot” of foam in the center.
| Starbucks Flat White (Tall) | Starbucks Latte (Tall) | |
|---|---|---|
| Espresso | 2 ristretto shots | 1 standard shot |
| Default milk | Whole | 2% |
| Caffeine | ~130 mg | ~75 mg |
| Calories | 170 | 150 |
| Price (approx.) | $5.25 | $4.75 |
The takeaway: at Starbucks, the flat white is stronger in both flavor and caffeine than the same-sized latte, and costs slightly more. If you want the espresso to come through, the flat white is the better order. If you prefer something lighter and more approachable, go with the latte.
Flat White vs Latte vs Cappuccino
These three drinks form a spectrum from least to most foam. Understanding where each one sits helps you pick the right drink for your mood.
| Flat White | Latte | Cappuccino | |
|---|---|---|---|
| Foam depth | 1-2 mm | ~1 cm | ~2 cm |
| Milk volume | Least | Most | Middle |
| Size | 5-6 oz | 8-12 oz | 5-6 oz |
| Coffee strength | Strong | Mild | Strong |
| Best for | Smooth, espresso-forward | Creamy, mild, flavored | Bold with dry foam texture |
Want a deeper dive? Read our full cappuccino vs flat white comparison or see how a cappuccino compares to a latte.
Should You Order a Flat White or a Latte?
Choosing between a flat white and a latte comes down to personal preference. Here is a quick guide:
Order a flat white if you:
- Want to taste the espresso, not just the milk
- Prefer a smaller, more concentrated drink
- Like a smooth, velvety texture without thick foam
- Are watching calories (less milk = fewer calories)
- Want more caffeine in a compact serving
Order a latte if you:
- Prefer a milder, sweeter coffee flavor
- Like a larger drink you can sip over time
- Want to add a flavored syrup (vanilla, caramel, hazelnut)
- Enjoy a visible foam layer on top
- Are newer to espresso drinks and want something approachable
Neither choice is “better.” They are simply different balances of the same ingredients. Many coffee drinkers switch between the two depending on their mood. If you have only ever tried lattes, ordering a flat white is a great way to experience a stronger espresso flavor without going all the way to a straight Americano or cortado.
Wrapping Up
The difference between a flat white and a latte boils down to milk texture, volume, and espresso-to-milk ratio. A flat white is smaller, with thin microfoam and a stronger coffee taste. A latte is larger, with more steamed milk and a thicker foam cap, making it milder and creamier.
Both drinks contain the same basic ingredients. What changes is the balance. Try them side by side at your local coffee shop and you will immediately feel the difference.
Frequently Asked Questions
In terms of taste, yes. A flat white has less milk relative to espresso, so the coffee flavor is more pronounced. In terms of caffeine, a flat white made with a double shot (126 mg) is stronger than a single-shot latte (63 mg), but equal to a double-shot latte.
If you want a strong, espresso-forward drink in a smaller cup, go with the flat white. If you prefer a milder, creamier coffee in a larger serving that works well with flavored syrups, choose a latte.
A flat white is lower in calories because it uses less milk. A 6 oz flat white with whole milk has about 110 calories, while a 12 oz latte has about 190 calories. Both can be made lighter by switching to skim or oat milk.
A latte is usually sweeter because it contains more steamed milk. The natural sugars in milk (lactose) contribute sweetness, so more milk means a sweeter taste. A flat white tastes more bitter by comparison because the espresso flavor is more dominant.
A latte has significantly more milk. A flat white is typically 5 to 6 oz total, while a latte is 8 to 12 oz. Since both use similar espresso amounts, the extra volume in a latte is almost entirely steamed milk, roughly 50 to 100% more than a flat white.
The Starbucks flat white is made with two ristretto shots (a shorter, sweeter espresso pull) and whole milk steamed to a smooth microfoam. It has more caffeine and a stronger flavor than a same-sized Starbucks latte, which uses one standard shot and 2% milk.
Explore more in our coffee drink guides, or read about 26 types of coffee drinks explained.
Hey there! I’m Austin and I love coffee. In fact, I drink about 5 americanos a day. I started BrewingCoffees because I wanted to share my love of coffee with the world. Before starting BrewingCoffees, I worked as a Barista for 7 years.
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