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Special K whole wheat cereal Calories
Whole wheat breakfast cereal, fiber-rich and fortified
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Special K whole wheat cereal (30 g) has 112 calories. That works out to 372 calories per 100 g. It contains 23.4 g of carbs, 3 g of protein, 0.5 g of fat and 2.6 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 whole wheat cereal Nutrition Facts
Selected: 1 cup (medium) · 30 g
112
KCAL / 30G
Carbs
23.4g
· 9% DV
Protein
3g
· 6% DV
Fat
0.5g
· 1% DV
Fiber
2.6g
· 9% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 85% · Protein 11% · Fat 4%
Special K whole wheat cereal nutrition facts table · 1 cup (medium) (30 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 112 kcal | |
| Total fat | 0.5 g | 1% |
| Saturated fat | 0.09 g | 0% |
| Trans fat | 0 g | |
| Sodium | 126 mg | 5% |
| Total carbohydrate | 23.4 g | 9% |
| Fiber | 2.6 g | 9% |
| 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.
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How Many Calories in 1 Cup of Special K whole wheat cereal?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 30 g | 112 kcal |
| 3 tablespoon (small) | 12 g | 45 kcal |
| ½ cup (small) | 15 g | 56 kcal |
| 6 tablespoon (medium) | 24 g | 89 kcal |
| 1 serving (medium) | 30 g | 112 kcal |
| 1.5 cup (large) | 45 g | 167 kcal |
| 2 cup (extra large) | 60 g | 223 kcal |
| 2 serving (double) | 60 g | 223 kcal |
| 100 g | 100 g | 372 kcal |
Calculated from 372 calories per 100 g.
Frequently Asked Questions About Special K whole wheat cereal
Is Special K whole wheat cereal a healthy breakfast?
It can be a convenient breakfast because it contains whole wheat and is fiber-rich. To make it more substantial, serve it with milk or yogurt and fruit rather than relying on a bowl of cereal alone.
Does Special K whole wheat cereal contain added sugar?
The sugar content can vary by country and product formulation. Check the ingredient list on your pack for sugar or syrup; pairing the cereal with plain yogurt instead of a sweetened topping keeps the meal less sweet.
What is in Special K whole wheat cereal?
Special K whole wheat cereal is a whole-wheat breakfast cereal, and the product is fortified. Exact ingredients and added vitamins or minerals can differ between markets, so the package is the best source for the version you have.
How is Special K whole wheat cereal different from regular Special K?
Special K whole wheat cereal is specifically made with whole wheat, while the ingredients and grain mix in other Special K varieties can differ. Compare the ingredient lists on the two packages, since recipes vary by country.
Can you eat Special K whole wheat cereal with yogurt instead of milk?
Yes. Yogurt works well with Special K whole wheat cereal and gives it a thicker texture than milk. Add the cereal just before eating if you want it to stay crunchy.
Is Special K whole wheat cereal good for weight loss?
It does not cause weight loss by itself, but it can fit into a filling breakfast when served with yogurt or milk. Measure your serving rather than pouring freely, since cereal portions can easily grow larger than intended.
Can Special K whole wheat cereal be eaten as a dry snack?
Yes, you can eat Special K whole wheat cereal dry as a snack. It is easy to overeat from the box, so pour a portion into a bowl and close the package to keep the rest crisp.
Does Special K whole wheat cereal go soggy in milk?
Yes, it softens after sitting in milk. Pour the milk over Special K whole wheat cereal just before eating, or serve the milk on the side and dip each spoonful to preserve more crunch.
Can people with diabetes eat Special K whole wheat cereal?
Some people with diabetes may include it in a meal plan, but whole wheat does not prevent the cereal from affecting blood sugar. Portion size and what you eat with it matter; ask your clinician or dietitian how it fits your individual plan.
Can Special K whole wheat cereal be used as a yogurt topping?
Yes, it makes a crunchy topping for yogurt, fruit, or a smoothie bowl. Add Special K whole wheat cereal at serving time rather than mixing it in ahead, because moisture quickly softens the flakes.
Special K whole wheat 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
0.36mg · 16% DV
Iron
2.4mg · 13% DV
Phosphorus
54mg · 8% DV
Zinc
0.75mg · 7% DV
Sodium
126mg · 5% DV
Potassium ⭐
66mg · 2% DV
Special K whole wheat cereal Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Special K whole wheat cereal
To burn the 112 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 whole wheat cereal?
Special K whole wheat cereal is a packaged breakfast cereal made with whole wheat and fortified with nutrients. It is usually eaten with milk, though yogurt, fresh fruit or a handful of nuts make easy additions. In the US and elsewhere, cereal is a familiar quick breakfast; it can also be served as a snack when you want something crisp and convenient.
The flakes are lightly flavoured and crunchy, softening as they sit in milk. It is a fibre-rich choice, while most of its energy comes from carbohydrates. For a more filling bowl, pair it with plain yogurt or milk and fruit, and go easy on sweet toppings if you prefer a less-sweet breakfast.
How Nutritious Is Special K whole wheat 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 whole wheat 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 whole wheat cereal Contain Allergens?
Contains these allergens:
Which Diets Is Special K whole wheat 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 whole wheat cereal Fat Profile
SATURATED
0.09g
MONOUNSATURATED
0.12g
POLYUNSATURATED
0.24g
Omega 6:3 ratio 10.5:1
Above the ideal 4:1 (10.5:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.