Manufactured by Kellogg, Special K cereal is available in a variety of flavors. You can easily buy high-protein and low-fat granola versions, along with red berry, blueberry, vanilla almond, cinnamon pecan, and yogurt variations. Is Special K good for you? The answer depends on the type of cereal you are using because the nutritional value varies a lot from type to type. The company claims that the cereal is low in fat and is therefore a good choice for people trying to lose weight. Is it just a claim and marketing hype? Keep reading to learn more about it.

Nutritional Facts of Special K

To answer the question, "is Special K good for you?" the first thing to consider can be the nutrients of this cereal, including calories, carbs, fat, vitamins, minerals, etc.

1. Calories

One cup serving of the original Special K has 120 calories. This will become 160 calories if you add half cup of nonfat milk to it. Adding half cup of whole milk will add additional 75 calories. It means, whatever the type of milk you use, the calories usually stay between 160 and 215. You will get 6% of your daily calorie intake from Special K if you are following an average 2,000-calorie diet.

2. Carbohydrates

The original Special K contains23g of carbs, including 4g sugars and 0.7g dietary fibers. You get 8% of your daily total carb requirement from Special K.Most of the calories in Special K are due to complex carbs it contains. The complex carbohydrate ingredients of Special K are rice, wheat gluten, wheat germ, high fructose corn syrup.

3. Proteins and Fats

A cup serving of original Special K has 6g of protein, and it comes from dried whey. You will get additional 4g of protein if you add nonfat milk. One cup of Special K only has 0.5g of fat, which is counted as only 1% of a 2000-calorie daily diet.

4. Vitamins and Minerals

The original Special K has vitamins and minerals as well. It contains vitamins E, C, and A with B-complex vitamins, iron, and niacin. It also has thiamin, riboflavin, folic acid, and vitamins B-6 and B-12. You will get 20mg of potassium and 220mg of sodium from one serving of Special K.

Is Special K Good for You?

With the nutritional value of Special K, you may already be much closer to the answer to the question. Generally, it’s not that healthy, especially if you want to lose weight with it. Here are comprehensive considerations that will help you decide if Special K really that good.

1. Little to No Fiber

Unfortunately, there isn't enough fiber in Special K. Fiber is very important when you are trying to lose weight because it relieves constipation and keeps you full longer. Additionally, fiber can reduce risk of heart disease and diabetes.

2. Low in Fat

Fat in Special K is relatively less than that in other cereals, as mentioned above, counting 1% fat serving of a 2000-calroie daily diet. Yet, some people assume that the saturated fat in Special K cereal is not good for your health because it raises bad cholesterol.

3. High in Sugar

It contains different types of sugars and that makes it a less favorable choice for someone trying to lose weight.

Can a Special K Diet Help with Weight Loss?

Now that you know the answer to your question "is Special K good for you?"you may have your doubts aboutthe company's claim that the diet helps lose nearly 5 pounds in 2 weeks.

The marketer tries to promote a Special K diet in order to achieve the effect of losing 5 pounds in 2 weeks. You need to replace breakfast and lunch with a Special K diet. When you stop eating calories in your two meals, you are obviously going to lose some weight in the process.

The problem is that even though the diet works, it leaves you hungry. That happens due to the diet's limited food options. For that reason only, it is also rather difficult to stick to the diet for long enough to achieve your weight loss goals. The worse thing is that you regain your lost weight once you stop the Special K diet.

The fact of the matter is that Special K is definitely a good starting point for anyone trying to lose a few pounds. However, you may have to take other steps to get good and longtime lasting results. For instance, it is important to take a healthier dinner meal, take multivitamin supplements, and engage in exercise regularly.