Ready & Packaged Foods
All →Vegetables & Legumes
All →Desserts & Confectionery
All →Meat & Protein
All →Grains & Bakery
All →Beverages
All →Milk & Dairy
All →
Special K multigrain cereal Calories
Multigrain breakfast cereal, fortified with iron and B vitamins, source of fiber
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Special K multigrain cereal (30 g) has 113 calories. That works out to 378 calories per 100 g. It contains 23.7 g of carbs, 3 g of protein, 0.7 g of fat and 2.1 g of fiber. Its 1.8 mg of B5 covers 36% of the Daily Value. Its glycemic index is 69 (medium), so it raises blood sugar at a moderate pace.
Special K multigrain cereal Nutrition Facts
Selected: 1 cup (medium) · 30 g
113
KCAL / 30G
Carbs
23.7g
· 9% DV
Protein
3g
· 6% DV
Fat
0.7g
· 1% DV
Fiber
2.1g
· 8% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 84% · Protein 11% · Fat 5%
Special K multigrain cereal nutrition facts table · 1 cup (medium) (30 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 113 kcal | |
| Total fat | 0.7 g | 1% |
| Saturated fat | 0.12 g | 1% |
| Trans fat | 0 g | |
| Sodium | 126 mg | 5% |
| Total carbohydrate | 23.7 g | 9% |
| Fiber | 2.1 g | 8% |
| Protein | 3 g | 6% |
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.
Log this food in EatBetter
100,000+ people use it
- Get your daily calorie target
- Snap your meal, log it in seconds
- See every vitamin and mineral
📸 Scan the code to get the app free.
How Many Calories in 1 Cup of Special K multigrain cereal?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 30 g | 113 kcal |
| 1 piece (mini) | 15 g | 57 kcal |
| 1 cup (small) | 22 g | 83 kcal |
| 1 ounce (medium) | 28 g | 106 kcal |
| 1 serving (medium) | 30 g | 113 kcal |
| 1 cup (large) | 40 g | 151 kcal |
| 1 serving (large) | 45 g | 170 kcal |
| 2 cup (double) | 60 g | 227 kcal |
| 100 g | 100 g | 378 kcal |
Calculated from 378 calories per 100 g.
Frequently Asked Questions About Special K multigrain cereal
Is Special K multigrain cereal good for weight loss?
No, it does not cause weight loss by itself. It can be a convenient breakfast, but a large bowl or sugary toppings can add substantially to the meal. Pairing it with milk or yogurt and fruit can make breakfast more filling.
Is Special K multigrain cereal healthy?
It can fit into a balanced breakfast: it provides fiber and is fortified with iron and B vitamins. It is still a packaged cereal, so vary your breakfasts and add foods such as fruit and yogurt rather than relying on cereal alone.
How much sugar is in Special K multigrain cereal?
The sugar content varies by product version and country, so there is no single figure that applies to every box. Check the nutrition panel on your package, especially if you are comparing it with another breakfast cereal.
What is Special K multigrain cereal made of?
It is a grain-based breakfast cereal fortified with iron and B vitamins. The exact grains and other ingredients can differ between markets and product versions, so the ingredients list on the box is the reliable source for your particular cereal.
How do you eat Special K multigrain cereal?
Pour it into a bowl with cold milk, or serve it over yogurt for a thicker breakfast. Add fruit if you like, and pour the milk or add the cereal just before eating to keep the flakes crisp.
Is Special K multigrain cereal suitable for people with diabetes?
Some people with diabetes can include it, but the portion and accompanying foods matter because cereal contributes carbohydrates. Having it with a protein-containing food such as plain yogurt may make a more balanced meal; ask your dietitian for advice tailored to you.
Can you eat Special K multigrain cereal every day?
Yes, it can be part of a daily breakfast, but eating the same cereal alone every morning limits variety. Alternate it with other breakfasts and add fruit, yogurt, or another suitable food to round out the meal.
How is Special K multigrain cereal different from Special K Original?
The multigrain version is made with more than one type of grain, while Special K Original is a different product formulation. Recipes differ by market, so compare the ingredient lists on the two boxes rather than assuming they have identical ingredients.
Does Special K multigrain cereal get soggy in milk?
Yes. The flakes absorb milk and soften if left standing, so add the milk just before you eat. If you are serving a group, keep the cereal and milk separate and let everyone pour their own bowl.
How should you store Special K multigrain cereal after opening?
Keep it in a tightly sealed container in a cool, dry place. Moisture makes the cereal lose its crisp texture, so close the original bag securely or transfer the cereal to an airtight container after opening.
Special K multigrain cereal Vitamins & Minerals
Vitamins
B5
1.8mg · 36% DV
B2
0.42mg · 32% DV
B12
0.75µg · 31% DV
B1
0.36mg · 30% DV
Minerals
Manganese
0.33mg · 14% DV
Iron
2.4mg · 13% DV
Zinc
0.66mg · 6% DV
Copper
0.05mg · 6% DV
Sodium
126mg · 5% DV
Potassium ⭐
48mg · 1% DV
Special K multigrain cereal Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Special K multigrain cereal
To burn the 113 calories in 1 cup (medium) (30 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 multigrain cereal?
Special K multigrain cereal is a packaged breakfast cereal made with a mix of grains and fortified with iron and B vitamins. It also provides fibre, and is commonly served with milk or spooned over yoghurt for a thicker bowl.
Across its markets, people often eat it at breakfast or as a quick snack, adding fresh fruit or nuts for extra flavour and texture. Its nutritional profile is mainly carbohydrate, with some protein and fibre. For a more filling bowl, pair a modest serving with plain yoghurt and fruit; it also works well with milk when you want a simple, quick breakfast.
How Nutritious Is Special K multigrain 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
Medium
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 multigrain cereal Processed?
NOVA 3
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 multigrain cereal Contain Allergens?
Contains these allergens:
Which Diets Is Special K multigrain 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 multigrain cereal Fat Profile
SATURATED
0.12g
MONOUNSATURATED
0.15g
POLYUNSATURATED
0.24g
Omega 6:3 ratio 22:1
Above the ideal 4:1 (22:1).
Compare Special K multigrain cereal
Foods Similar to Special K multigrain cereal
Have another question about Special K multigrain cereal?
Ask the AI nutrition coach — calories, portions, alternatives and more, answered in seconds in the app.
Scan calories with your camera
Instant AI nutrition analysis
Nutrition data compiled from USDA FoodData Central and scientific sources.