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Special K cereal Calories
Fortified breakfast cereal with iron and B vitamins, low in fat
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Special K cereal (31 g) has 117 calories. That works out to 378 calories per 100 g. It contains 26 g of carbs, 2.5 g of protein, 0.5 g of fat and 0.9 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 cereal Nutrition Facts
Selected: 1 cup (medium) · 31 g
117
KCAL / 31G
Carbs
26g
· 9% DV
Protein
2.5g
· 5% DV
Fat
0.5g
· 1% DV
Fiber
0.9g
· 3% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 88% · Protein 8% · Fat 4%
Special K cereal nutrition facts table · 1 cup (medium) (31 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 117 kcal | |
| Total fat | 0.5 g | 1% |
| Saturated fat | 0.09 g | 0% |
| Trans fat | 0 g | |
| Sodium | 140 mg | 6% |
| Total carbohydrate | 26 g | 9% |
| Fiber | 0.9 g | 3% |
| Protein | 2.5 g | 5% |
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 cereal?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 31 g | 117 kcal |
| 1 tablespoon (shredded) | 5 g | 19 kcal |
| ½ cup (small) | 16 g | 60 kcal |
| 1 ounce (small) | 28 g | 106 kcal |
| 1 serving (medium) | 30 g | 113 kcal |
| 1.5 cup (large) | 47 g | 178 kcal |
| 2 serving (double) | 60 g | 227 kcal |
| 2 cup (extra large) | 62 g | 234 kcal |
| 100 g | 100 g | 378 kcal |
Calculated from 378 calories per 100 g.
Frequently Asked Questions About Special K cereal
Is Special K cereal good for weight loss?
Special K cereal does not cause weight loss on its own. Measuring a serving and pairing it with milk or yogurt can make breakfast more satisfying; an oversized bowl or sugary additions can work against your goals.
What is Special K cereal made of?
Its ingredients vary by product and country, so there is not one formula for every Special K cereal. Check the ingredients on the specific box, especially for flavored varieties, which may differ from the original.
Does Special K cereal contain iron?
Yes, Special K cereal is fortified with iron and B vitamins. The amount can differ between varieties and markets, so use the nutrition information on your own box for the exact amount.
Does Special K cereal raise blood sugar?
Yes, its carbohydrate content can raise blood sugar. Having it with a protein-containing food such as milk or yogurt can make for a more balanced breakfast. If you have diabetes, discuss portions with your healthcare professional.
Is Special K cereal a good breakfast with milk?
Yes, milk is a simple way to serve Special K cereal and adds protein to the meal. Add fruit if you want a more varied breakfast, and check the cereal’s box for the ingredients and sugar content of your variety.
Can you eat Special K cereal without milk?
Yes, you can eat Special K cereal dry as a snack or sprinkle it over yogurt. Pouring a portion into a bowl first can help you keep track, since it is easy to nibble more straight from the box.
How do you store Special K cereal after opening?
Keep Special K cereal in an airtight container, or seal its bag tightly, and store it somewhere cool and dry. This helps prevent moisture from making the cereal stale or soft.
Can you use Special K cereal in recipes?
Yes, you can crush Special K cereal to use as a crunchy topping or coating. Its flavor and texture may differ from plain breadcrumbs, so try a small amount first when adapting a recipe.
What is the difference between Special K Original and flavored cereal?
Flavored Special K varieties can differ from Original in ingredients, taste, and nutrition. The exact differences depend on which varieties are sold where you live, so compare the boxes rather than assuming they share the same formula.
Is Special K cereal better than oatmeal for breakfast?
Neither is automatically better for everyone. Special K cereal is ready to eat, while oatmeal is typically prepared from oats and can be cooked; compare the ingredients and choose the breakfast that suits your taste and routine.
Special K 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
Sodium
140mg · 6% DV
Zinc
0.62mg · 6% DV
Potassium ⭐
37mg · 1% DV
Special K cereal Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Special K 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 cereal?
Special K cereal is a packaged, branded breakfast cereal made from toasted grain flakes; the recipe can vary by market. It is commonly sold as a fortified cereal, with iron and B vitamins added, and is known for being low in fat.
It is usually served with milk for breakfast, though yogurt and fresh fruit make easy additions wherever you live. The cereal is mostly carbohydrate, with a modest amount of fibre, so it may not keep you full for long on its own. Pair it with yogurt, milk or another protein-rich food, and add fruit or a few nuts for a more satisfying bowl. Check the pack for the ingredients and fortification in your region.
How Nutritious Is Special K 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 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 cereal Contain Allergens?
Contains these allergens:
Which Diets Is Special K 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 cereal Fat Profile
SATURATED
0.09g
MONOUNSATURATED
0.09g
POLYUNSATURATED
0.19g
Omega 6:3 ratio 17:1
Above the ideal 4:1 (17:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.