How much caffeine is in Starbucks Flat White?
A Grande (16 fl oz) Starbucks Flat White has 195 mg of caffeine.
That's about 2 cups of brewed coffee, and half of the 400 mg a day the FDA cites for most healthy adults.
Source: starbucks.com · checked 10 Nov 2026
When did you have it?
Had at 3 pm, about 69 mg is still in you at an 11 pm bedtime. That might affect your sleep.
Your whole day, every drink, in the free CaffeineIQ check. The iPhone app is coming soon.
Sizes
| Size | Volume | Caffeine | mg per fl oz |
|---|---|---|---|
| Short | 8 fl oz (237 ml) | 130 mg | 16 |
| Tall | 12 fl oz (355 ml) | 130 mg | 11 |
| Grande shown above | 16 fl oz (473 ml) | 195 mg | 12 |
| Venti, hot | 20 fl oz (591 ml) | 195 mg | 9.8 |
| Venti, iced | 24 fl oz (710 ml) | 260 mg | 11 |
Iced and hot versions have the same caffeine except where the table lists them separately.
Source: starbucks.com · checked 10 Nov 2026
Latest time to drink it
For an 11 pm bedtime, most people should finish a Grande (16 fl oz) Starbucks Flat White by about 12:40 pm. The table works it out for other bedtimes and for how sensitive you are: it is the latest time to start one so that the caffeine left stays under the line all night.
| Bedtime | Very sensitive under 25 mg | Average under 50 mg | Not very sensitive under 100 mg |
|---|---|---|---|
| 9 pm | 5:40 am | 10:40 am | 3:40 pm |
| 10 pm | 6:40 am | 11:40 am | 4:40 pm |
| 11 pm | 7:40 am | 12:40 pm | 5:40 pm |
| Midnight | 8:40 am | 1:40 pm | 6:40 pm |
| 1 am | 9:40 am | 2:40 pm | 7:40 pm |
For a Grande (16 fl oz) Starbucks Flat White, average clearance (half-life 5 h), 8 hours of sleep. "Any time" means even one at bedtime stays under the line.
How long it lasts
The caffeine from a Grande (16 fl oz) Starbucks Flat White peaks in your blood about 75 minutes after you start it, at roughly 166 mg. Half of it is gone in about 5 hours for an average adult; that ranges from roughly 3 to 7 hours, and longer in pregnancy or with some medicines.
| Time after | 3 hours | 6 hours | 9 hours | 12 hours |
|---|---|---|---|---|
| Still in you | 137 mg | 90 mg | 60 mg | 39 mg |
So one had at 3 pm leaves about 69 mg at 11 pm. How long caffeine lasts explains the curve.
How it compares
Starbucks Flat White is stronger than 81% of the 90 coffee-shop drinks we track, by caffeine per serving.
Per fluid ounce (12 mg) it is stronger than 80% of them.
To reach 400 mg in a day you would need about 2 of these.
Less caffeine
- Starbucks Chocolate Cream Cold Brew 190 mg, Grande
- Starbucks Tiramisu Velvet Cold Brew 190 mg, Grande
- Starbucks Iced Coffee 185 mg, Grande
More caffeine
- Starbucks Cold Brew 205 mg, Grande
- Starbucks Vanilla Protein Cream Cold Brew 205 mg, Grande
- Starbucks Aerocano 225 mg, Grande
FAQ
Is Starbucks Flat White high in caffeine?
Yes. A Grande (16 fl oz) Starbucks Flat White has 195 mg, which is 2.1 times an 8 fl oz cup of brewed coffee (95 mg).
How much caffeine is in a Short Starbucks Flat White?
A Short (8 fl oz) Starbucks Flat White has 130 mg of caffeine, 65 mg less than a Grande (16 fl oz) Starbucks Flat White.
How much caffeine is in a Venti iced Starbucks Flat White?
An iced Venti (24 fl oz) Starbucks Flat White has 260 mg of caffeine, 65 mg more than a Grande (16 fl oz) Starbucks Flat White.
Can I drink Starbucks Flat White at night?
Not if you want to sleep well. Had at 7 pm, it leaves about 119 mg in an average adult at an 11 pm bedtime, above the 50 mg most people sleep fine with. The latest time for an 11 pm bedtime is about 12:40 pm.
How long does the caffeine in Starbucks Flat White last?
It peaks about 75 minutes after you start it. Of the 195 mg, about 90 mg is still in you 6 hours later and 39 mg after 12 hours, for an average adult with a 5-hour half-life.
Does Starbucks Flat White have more caffeine than Red Bull?
Yes. A Grande (16 fl oz) Starbucks Flat White has 195 mg; an 8.4 fl oz can of Red Bull has 80 mg.
Method and limits
The caffeine figure comes from starbucks.com and the other sources listed above; recipes, brewing and batches vary, so a real serving can differ. The curves use a standard one-compartment model with an average 5-hour half-life and a sleep-friendly line of 50 mg; your own body may clear caffeine faster or slower. How it works has the details.
These are estimates for information, not medical advice.
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