Special K: Calories, Nutrition Facts, and Health Benefits (2026)

Special K contains 120 calories per 1 cup (31 g), with 5 g of protein and 23 g of carbohydrates. It has 1 g of fiber and 4 g of sugar, making it a light option for those watching their intake. The cereal also provides 220 mg of sodium and has a glycemic index of about 69.

This page provides detailed nutritional information about Special K, including its calorie count, macronutrient breakdown, and health benefits. It also explores how this cereal fits into various dietary goals and compares it with other breakfast options.

Special K Nutrition Facts (Per Serving and Per 100 g)

Below are the nutrition facts for Special K per serving, highlighting its key components.

Values are for 1 cup (31 g).

Nutrient	Per Serving	Per 100 g	% Daily Value (per serving)
Calories	120	387	6%
Protein	5.0 g	16.1 g	10%
Carbohydrates	23.0 g	74.2 g	8%
Fiber	1.0 g	3.2 g	4%
Sugar	4.0 g	12.9 g	-
Fat	0.5 g	1.6 g	1%
Vitamin C	0.0 mg	0.0 mg	0%
Potassium	62 mg	200 mg	1%
Sodium	220 mg	710 mg	10%
Potassium	62 mg	200 mg	1%

About 79% of special k calories come from carbohydrates, 17% from protein and 4% from fat.

Special K by Health Goal

The following ratings illustrate how Special K aligns with common dietary goals, such as weight management and blood sugar control.

Goal	Rating	Why
Weight loss	Fair	120 calories per serving; calorie-dense at 387 cal per 100 g, so keep portions small
Blood sugar / diabetes	Fair	Glycemic load of about 15 per serving
Immunity	Good	Fortified with added vitamins and minerals, including B vitamins, iron and often zinc
Digestion	Fair	1 g fiber per serving
Heart health	Fair	A processed, low-nutrient food; best eaten in moderation
Muscle gain	Fair	Low in protein (5 g per serving)

Special K and Blood Sugar

Glycemic index: 69. Glycemic load: 15 per serving.

Special K has a glycemic index of about 69 and a glycemic load of around 15 per serving. Eating it with protein, fat or fiber slows the rise.

How Special K Compares to Other Breakfast Cereals

In the comparison table, Special K is evaluated against other popular breakfast cereals to provide context for its nutritional value.

Cereal (per 100 g)	Calories	Sugar (g)	Fiber (g)	Protein (g)
Special K	387	12.9	3.2	16.1
Corn Flakes	357	10.7	3.6	7.1
Wheaties	370	14.8	11.1	11.1
Honey Bunches of Oats	400	20.0	6.7	6.7

Special K Myths, Checked

Special K is a guaranteed weight-loss cereal , Misleading. It is lower in calories per serving, but eating it does not by itself cause weight loss.

Special K is very high in protein , Misleading. The original has modest protein; protein varies a lot across the Special K range.

How to Track Special K

A poured bowl of special k is usually one and a half to two times the labeled serving, and the milk adds calories too, so weighing the cereal and counting the milk separately is the accurate way to log it. Nutrola identifies food from a photo, barcode or voice entry and returns calories and macros, so you can log special k accurately instead of estimating. Nutrola is available from EUR 2.50 per month and shows no ads on any tier.

For related references, see best breakfast foods ranked, calories in common breakfast foods, and best carb sources ranked.

Sources

Nutrition values are from the USDA FoodData Central database, shown per serving and per 100 g, rounded. Percent Daily Values use US reference intakes for a 2,000 calorie diet. Glycemic index and load are from published international tables and vary by variety, ripeness and cooking method. This is educational and not medical advice.

Frequently Asked Questions (FAQ)

How many calories are in 1 cup of Special K?

One cup of Special K contains 120 calories, making it a relatively low-calorie breakfast option.

Is special k good for weight loss?

Special K can be beneficial for weight loss due to its low calorie and fat content, but portion control is essential.

Can people with diabetes eat special k?

People with diabetes can consume Special K, but it's important to monitor portion sizes due to its glycemic index of 69.

How much protein is in special k?

Each serving of Special K provides 5 g of protein, which can help with satiety and muscle maintenance.

Is special k high in sugar?

Special K contains 4 g of sugar per serving, which is moderate compared to other cereals.

Is Special K good for weight loss?

Special K can be considered good for weight loss if consumed as part of a balanced diet, focusing on overall nutrition.

Key Takeaways

• Special K has 120 calories per 1 cup (31 g).
• It contains 5 g of protein per serving.
• The cereal has 23 g of carbohydrates and 1 g of fiber.
• Special K has 4 g of sugar, which is moderate.
• It provides 220 mg of sodium and 62 mg of potassium.
• The glycemic index of Special K is about 69.