How much caffeine is in Flat white?
of caffeine
Source: public manufacturer data and USDA FoodData Central. Values are estimates, not exact or medical measurements.
- 130 mg of caffeine per 160 ml (5.4 fl oz) serving.
- About 1.4 cups of brewed coffee, and 33% of the FDA's 400 mg daily limit for healthy adults.
- After 6 hours roughly 63 mg is still in your system; after 12 hours about 30 mg.
- To stay under the 100 mg many people notice at bedtime, finish it about 2.2 h before sleep.
Flat white delivers about 130 mg of caffeine per 160 ml (5.4 fl oz) serving, the equivalent of roughly 1.4 cups of brewed coffee (a 240 ml cup is about 96 mg). That is about 34 mg more caffeine than a standard cup of coffee.
How long Flat white stays in your system
Caffeine leaves the body through first-order elimination with a population-average half-life of about 5.7 hours. Starting from 130 mg, roughly 90 mg is left after 3 hours, about 63 mg after 6 hours, and around 30 mg after 12 hours. Your personal rate varies — smoking speeds it up, pregnancy and some medications slow it down — which is why the calculator below lets you set your own half-life and bedtime.
Flat white and your daily limit
For most healthy adults the FDA points to about 400 mg of caffeine a day as an amount not generally linked to negative effects. One serving of Flat white is 33% of that ceiling. Pregnant people are usually advised to stay under about 200 mg a day, and the American Academy of Pediatrics discourages caffeine for children and adolescents. This is general guidance, not medical advice. The easiest way to stay under your own limit is to log every drink — CoffeeLog adds up your real daily total automatically.
How long it stays in your system
Starting from one serving, here is roughly how much caffeine is left as the hours pass (population-average half-life of 5.7 hours).
| Time | Caffeine left | % left |
|---|---|---|
| At serving | 130 mg | 100% |
| After 1 h | 115 mg | 88% |
| After 3 h | 90 mg | 69% |
| After 6 h | 63 mg | 48% |
| After 9 h | 44 mg | 34% |
| After 12 h | 30 mg | 23% |
Your personal caffeine curve
Estimates for general information, not medical advice.
How it compares
| Drink | Serving | Caffeine |
|---|---|---|
| Flat white | 160 ml | 130 mg |
| Espresso (double) | 60 ml | 126 mg |
| Americano | 240 ml | 126 mg |
| Latte (large, 2 shots) | 350 ml | 126 mg |
| Mocha | 240 ml | 95 mg |
| Cortado | 90 ml | 79 mg |
| Latte | 240 ml | 68 mg |
Frequently asked questions
How much caffeine is in Flat white?
Flat white contains about 130 mg of caffeine per 160 ml (5.4 fl oz) serving. Values are public-source estimates, not exact measurements.
Is 130 mg of caffeine a lot?
It is about 1.4 cups of brewed coffee. The FDA considers up to 400 mg per day safe for most healthy adults, so this is a moderate single dose.
How long does the caffeine in Flat white stay in your system?
Caffeine has a half-life of about 5.7 hours, so roughly 90 mg of the original 130 mg remains after 3 hours and about 30 mg after 12 hours. The calculator above shows your personal curve.
Will Flat white keep you awake?
It can if you have it late. From 130 mg it takes roughly 2.2 hours to fall below the 100 mg level many people notice at bedtime. Finish it well before sleep, or use the cutoff above.
Track this automatically with CoffeeLog
Log any drink in one tap, watch caffeine fade in real time on your home screen, and get a nudge before it touches your sleep — the same engine that powers this page.
Related
TrackCaffeine provides general reference information about caffeine. It is not medical advice. Caffeine values are public-source estimates, not exact measurements.