Caffeine in Flat white
A 160 ml flat white holds about 125 mg of caffeine, roughly double a latte and more than a mug of filter coffee.
| Caffeine per serving | 125 mg |
| Serving | 5.4 oz cup (160 ml) |
| Caffeine per 100 ml | 78 mg |
| Share of the 400 mg daily limit | 31% |
| Equal to filter coffee | 1.3 mugs |
| Equal to espresso | 2.0 shots |
| Time to fall below 40 mg | 9 and a half hours |
How long does it last?
How late can you have it?
For an average metabolism this drops below the 40 mg sleep threshold about 9 and a half hours after you drink it, so the latest you could have one and still be clear by an 11 pm bedtime is 1:26 pm. A fast metaboliser gains roughly two hours, a slow one loses two.
What to know
This is the drink that catches people out. It looks smaller than a latte, so it reads as lighter, but the standard build is two shots in less milk. Less milk, more coffee.
At 125 mg, a flat white at 3 pm is still working at 11 pm for anyone with an average or slow metabolism. To clear the sleep threshold by 11 pm you would need to finish it by about half past two.
If you switched from lattes to flat whites and started sleeping worse, this is the reason. Same cup size on the shelf, twice the dose.
Compared with the rest of the coffee
| Drink | Serving | Caffeine |
|---|---|---|
| Cold brew | 10.1 oz cup (300 ml) | 180 mg |
| Double espresso | 2 oz shot (60 ml) | 127 mg |
| Flat white | 5.4 oz cup (160 ml) | 125 mg |
| Moka pot | 3.4 oz cup (100 ml) | 100 mg |
| Filter coffee | 8 oz cup (240 ml) | 96 mg |
| Cortado | 4.1 oz cup (120 ml) | 96 mg |
| Instant coffee | 8 oz cup (240 ml) | 65 mg |
| Espresso | 1 oz shot (30 ml) | 64 mg |
| Cappuccino | 6.8 oz cup (200 ml) | 64 mg |
| Americano | 8 oz cup (240 ml) | 62 mg |
| Latte | 8 oz cup (240 ml) | 62 mg |
| Ristretto | 0.7 oz shot (20 ml) | 44 mg |
| Decaf coffee | 8 oz cup (240 ml) | 3 mg |
Common questions
How much caffeine is in flat white?
Flat white has about 125 mg of caffeine per 5.4 oz cup (160 ml). That is 31% of the 400 mg daily limit for a healthy adult, or about 1.3 mugs of filter coffee.
How long does the caffeine in flat white last?
It peaks about 45 minutes after you drink it and halves every 5.7 hours. For an average adult one 5.4 oz cup takes about 9 and a half hours to fall below 40 mg, the line Cira uses as low enough to sleep on.
How late can I drink flat white and still sleep?
For an 11 pm bedtime the latest is about 1:26 pm. Move it by the same amount as your own bedtime. People who clear caffeine slowly should stop about two hours earlier.
How many servings of flat white can I have in a day?
About 3, going by the 400 mg daily limit for healthy adults. That limit covers everything else with caffeine in it too, so the real number is lower on a day with other coffee, tea or cola.
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Where these numbers come from
Caffeine content is the typical value for the serving shown, the same figure the Cira app uses. Brands and brew methods vary, so treat it as a good estimate rather than a measurement of your cup. The 5.7 hour half-life is a typical value for healthy adults, the 40 mg sleep line is a working threshold of the model, and the 400 mg daily limit is the figure used by the European Food Safety Authority and the US FDA. How the numbers are worked out.
