Special k

Breakfast

Item Rating: 61/100

1 serving (31 grams) contains 120 calories, 6.0 grams of protein, 0.5 grams of fat, and 22.0 grams of carbohydrates.

Nutrition Information

1 cup (124g)

Calories		480
% Daily Value*
Total Fat		2 g	2%
	Saturated Fat	0 g	0%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		880 mg	38%
Total Carbohydrates		88.0 g	32%
	Dietary Fiber	4 g	14%
	Sugars	16 g
protein		24 g	48%
Vitamin D		160.0 mcg	800%
Calcium		0 mg	0%
Iron		32.0 mg	177%
Potassium		120 mg	2%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Food Attributes

🥩 High protein

Source of Calories

Fat: 18 cal (3.9%)

Protein: 96 cal (20.6%)

Carbs: 352 cal (75.5%)

About Special k

Special K is a breakfast cereal brand introduced by Kellogg's in the United States in 1955, designed primarily as a low-calorie cereal option. Made predominantly from rice and wheat, it is considered a part of Western cuisine and aims to provide a lighter breakfast option. Special K is fortified with essential vitamins and minerals, containing nutrients like iron, vitamin D, and B vitamins. A single serving (typically 1 cup or 31g) contains approximately 120 calories, 22g of carbohydrates, 2g of fiber, 5g of sugar, and 7g of protein when consumed with milk. It is also low in fat, making it appealing to those managing calorie intake while ensuring vitamins and minerals are included in the diet.

Health Benefits

• Rich in iron, which supports oxygen transport and prevents anemia.
• Fortified with B vitamins, such as niacin and vitamin B12, for energy production and red blood cell formation.
• Contains fiber, promoting digestive health and helping maintain regular bowel movements.

Dietary Considerations

Allergens: Contains wheat (gluten), soy

Suitable for: Low-fat diets, general healthy eating

Not suitable for: Gluten-free diets, low-carb diets

Selection and Storage

Store Special K in a cool, dry place in an airtight container to maintain freshness and prevent it from becoming stale.

Common Questions About Special k Nutrition

Is Special K high in protein?

Special K provides moderate protein levels, with one 1-cup serving (31 grams) of the original cereal containing about 7 grams of protein. Some varieties, like Special K Protein, offer a higher protein content around 15 grams per serving. For extra protein, consider adding milk or a plant-based alternative.

Can I eat Special K on a keto diet?

Special K is not ideal for a keto diet because it contains about 23 grams of carbohydrates per 1-cup serving, which is too high for most keto guidelines that aim to limit daily carb intake to 20-50 grams. Keto-friendly alternatives would include cereals made from nuts or seeds.

Is Special K healthy to include in my diet?

Special K can be a healthy choice for breakfast or snacks due to its low fat (0-1g) and low calorie content (around 120 calories per cup for the original version). It's also often fortified with vitamins and minerals like iron, vitamin D, and B-vitamins. However, some versions can be high in sugar (up to 12g per serving), so it's important to check labels.

What is the recommended portion size for Special K?

The recommended serving size of Special K is 1 cup, which is approximately 31 grams. This portion offers around 120 calories, but many people may find that this serving size feels small. Pairing it with milk, yogurt, or fruit can make a more satisfying and balanced meal.

How does Special K compare to other cereals in terms of nutrition?

Special K is lower in sugar and calories compared to many sweetened cereals, making it a lighter option. However, it is less fiber-rich than whole-grain cereals like oatmeal or bran flakes, offering only about 1g of fiber per serving in the original version. If higher fiber content is a priority, consider pairing it with fruit or opting for a whole-grain alternative.

Data Sources & Scientific References