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Special K breakfast cereal Calories
Iron-fortified, low-fat breakfast cereal
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Special K breakfast cereal (31 g) has 117 calories. That works out to 378 calories per 100 g. It contains 26 g of carbs, 2.2 g of protein, 0.3 g of fat and 1.2 g of fiber. Its 1.9 mg of B5 covers 37% of the Daily Value. Its glycemic index is 69 (medium), so it raises blood sugar at a moderate pace.
Special K breakfast cereal Nutrition Facts
Selected: 1 cup (medium) · 31 g
117
KCAL / 31G
Carbs
26g
· 9% DV
Protein
2.2g
· 4% DV
Fat
0.3g
· 0% DV
Fiber
1.2g
· 4% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 90% · Protein 8% · Fat 2%
Special K breakfast cereal nutrition facts table · 1 cup (medium) (31 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 117 kcal | |
| Total fat | 0.3 g | 0% |
| Saturated fat | 0.06 g | 0% |
| Trans fat | 0 g | |
| Sodium | 130 mg | 6% |
| Total carbohydrate | 26 g | 9% |
| Fiber | 1.2 g | 4% |
| Protein | 2.2 g | 4% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Cup of Special K breakfast cereal?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 31 g | 117 kcal |
| ½ cup (small) | 16 g | 60 kcal |
| 1 ounce (small) | 28 g | 106 kcal |
| 1 serving (medium) | 30 g | 113 kcal |
| 45 g | 45 g | 170 kcal |
| 1.5 cup (large) | 47 g | 178 kcal |
| 2 serving (double) | 60 g | 227 kcal |
| 2 cup (jumbo) | 62 g | 234 kcal |
| 100 g | 100 g | 378 kcal |
Calculated from 378 calories per 100 g.
Frequently Asked Questions About Special K breakfast cereal
Is Special K breakfast cereal a healthy breakfast?
Special K breakfast cereal can be part of a breakfast, but it is not a complete meal on its own. Pair it with a protein-rich food such as milk or yogurt and some fruit to make breakfast more substantial.
Does the Special K diet work for weight loss?
The Special K diet may reduce food intake if it replaces larger meals, but eating cereal does not cause weight loss by itself. A restrictive cereal-based plan can also leave meals less varied, so it is not a reliable long-term strategy.
Are all Special K breakfast cereal varieties the same?
No, Special K breakfast cereal varieties can differ in ingredients, added sugar, and toppings such as fruit or chocolate. The plain version and flavored varieties are not interchangeable, so choose based on the ingredients and taste you want.
Why is iron added to Special K breakfast cereal?
Iron is added to Special K breakfast cereal to fortify it and increase its iron content. Fortification can contribute iron to a meal, but the cereal should not be treated as a cure for iron deficiency or as a substitute for medical care.
Is Special K breakfast cereal better than cornflakes?
Special K breakfast cereal is not automatically better than cornflakes; the products differ by brand and variety. Compare their ingredients, added sugar, and how you serve them rather than assuming one cereal is healthier based on its name.
What can you add to Special K breakfast cereal to make it more filling?
Add milk or Greek-style yogurt and fruit to Special K breakfast cereal for a more filling bowl. The dairy adds protein, while fruit provides texture and variety; nuts or seeds can also add crunch if they suit your needs.
How do you keep Special K breakfast cereal crunchy?
Keep Special K breakfast cereal in a tightly closed package or airtight container in a cool, dry cupboard. Add milk only when you are ready to eat, since cereal softens quickly once it absorbs liquid.
Can you eat Special K breakfast cereal as a snack?
Yes, Special K breakfast cereal can be eaten as a snack, either dry or with milk. A small bowl with yogurt or fruit makes a more substantial snack than eating the flakes alone.
Can you use Special K breakfast cereal in recipes?
Yes, Special K breakfast cereal can be used in recipes as a crunchy topping or crushed coating. Sprinkle it over yogurt or fruit, or use crushed flakes in place of breadcrumbs where a crisp texture is wanted.
Does Special K breakfast cereal contain added sugar?
Some Special K breakfast cereal varieties contain added sugar, while the amount and ingredients vary across products. Flavored versions may differ from the plain variety, so check the ingredient list for sugar or other sweetening ingredients.
Special K breakfast cereal Vitamins & Minerals
Vitamins
B5
1.86mg · 37% DV
B2
0.43mg · 33% DV
B12
0.78µg · 33% DV
B1
0.37mg · 31% DV
Minerals
Manganese
0.34mg · 15% DV
Iron
2.48mg · 14% DV
Selenium
3.72µg · 7% DV
Zinc
0.68mg · 6% DV
Sodium
130mg · 6% DV
Potassium ⭐
34mg · 1% DV
Special K breakfast cereal Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Special K breakfast cereal
To burn the 117 calories in 1 cup (medium) (31 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Special K breakfast cereal?
Special K breakfast cereal is a branded cereal made as crisp, thin flakes, with classic versions typically based on rice and wheat. It is usually served in a bowl with milk, though yoghurt and fresh fruit also make easy additions.
A familiar quick breakfast in many places, it can be eaten on its own or alongside fruit, toast or a cup of tea or coffee. It is low in fat, provides carbohydrates, and is fortified with iron; it is not especially high in fibre, so a bowl may not keep everyone satisfied for long. Pair it with plain yoghurt and fruit, and use a measured portion if you want a more filling, balanced breakfast.
How Nutritious Is Special K breakfast cereal?
Nutrient density
Medium
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Low
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Special K breakfast cereal Processed?
NOVA 4
Ultra-Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Special K breakfast cereal Contain Allergens?
Contains these allergens:
Which Diets Is Special K breakfast cereal Good For?
Vegan
— Not suitable
Vegetarian
✓ Suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Special K breakfast cereal Fat Profile
SATURATED
0.06g
MONOUNSATURATED
0.06g
POLYUNSATURATED
0.09g
Omega 6:3 ratio 9:1
Above the ideal 4:1 (9:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.