Special K cereal nutrition facts: all 23 on file compared
USDA FoodData Central has 23 current Special K cereals on file (labels dated 2021 to 2023). Per label serving they range from 110 calories to 250 calories and 2 g to 18 g of protein. Most protein: Zero Cinnamon Cereal, 18 g per 1 cup cereal, 1.3 oz (36 g). Least sugar: Zero Cinnamon Cereal, 0 g per 1 cup cereal, 1.3 oz (36 g). Picks are made per 3.5 oz (100 g), so a bigger serving does not win by default.
- 23 Special K cereals with a current U.S. label in USDA FoodData Central. Size and pack variants of one product count once when their names and numbers match. USDA names the same product in different ways, so a few may still show twice.
- Label dates on file: 2021-05-04 to 2023-10-03
- Label servings range from 1.1 oz (30 g) to 2.2 oz (63 g) (1 1/3 cup, 1 1/4 cup, 1 cup and 1 cup cereal). The per 3.5 oz (100 g) columns compare like with like.
Which Special K cereals have the most protein or the least sugar?
| Pick | Product | Per label serving | Per 100 g | Range in this line, per 3.5 oz (100 g) |
|---|---|---|---|---|
| Most protein | Zero Cinnamon Cereal | 18 g per 1 cup cereal, 1.3 oz (36 g) | 50 g | 6.5 g to 50 g |
| Least sugar | Zero Cinnamon Cereal | 0 g per 1 cup cereal, 1.3 oz (36 g) | 0 g | 0 g to 30.9 g |
| Fewest calories | 11 of 23 products tie for it, such as Brown Sugar Cinnamon Cereal | 140 per 1 cup cereal, 1.4 oz (40 g) | 350 | 350 to 417 |
| Least sodium | Oat Crunch Honey Cereal (tied with 2 others) | 240 mg per 1 cup cereal, 1.9 oz (54 g) | 444 mg | 444 mg to 778 mg |
| Most fiber | 7 of 23 products tie for it, such as Honey Almond Ancient Grains Blend Of Whole Grain Wheat, Rice, Soy, Ancient Grains Sorghum… | 6 g per 1 1/3 cup, 2.1 oz (60 g) | 10 g | 2.6 g to 10 g |
| Most calories | Zero Cinnamon Cereal (tied with 1 other) | 150 per 1 cup cereal, 1.3 oz (36 g) | 417 | 350 to 417 |
| Most sugar | Fruit & Yogurt Cereal (tied with 3 others) | 13 g per 1 cup cereal, 1.5 oz (42 g) | 30.9 g | 0 g to 30.9 g |
Picked per 3.5 oz (100 g). Ties go to the product with fewer calories per 3.5 oz (100 g). Labels round protein, carbs, sugar and fiber to whole grams and calories to 10, so products whose per 3.5 oz (100 g) numbers could be the same before rounding count as tied.
All 23 Special K cereals: nutrition per label serving
| Product | Label serving | Calories | Protein | Carbs | Sugar | Fat | Sodium | Fiber | Calories per 3.5 oz (100 g) | Protein per 3.5 oz (100 g) | Label date | FDC ID |
|---|---|---|---|---|---|---|---|---|---|---|---|---|
| Banana Cereal | 1 cup cereal, 1.5 oz (42 g) | 160 | 3 g | 35 g | 9 g | 2.5 g | 230 mg | 3 g | 381 | 7.1 g | 2023-07-10 | 2615371 |
| Blueberry With Lemon Clusters Cereal | 1 cup, 1.5 oz (42 g) | 150 | 3 g | 35 g | 12 g | 1 g | 260 mg | 3 g | 357 | 7.1 g | 2023-07-10 | 2615334 |
| Brown Sugar Cinnamon Cereal | 1 cup cereal, 1.4 oz (40 g) | 140 | 3 g | 34 g | 10 g | 0.5 g | 280 mg | 3 g | 350 | 7.5 g | 2023-06-23 | 2629547 |
| Chocolate & Almond Cereal | 1 cup cereal, 1.5 oz (42 g) | 160 | 3 g | 34 g | 11 g | 2 g | 230 mg | 3 g | 381 | 7.1 g | 2023-06-24 | 2615335 |
| Chocolatey Delight Cereal | 1 cup cereal, 1.5 oz (42 g) | 160 | 3 g | 34 g | 12 g | 3 g | 260 mg | 3 g | 381 | 7.1 g | 2023-07-10 | 2615336 |
| Chocolatey Dipped Flakes With Almonds Cereal, Chocolate | 2.2 oz (63 g) | 250 | 5 g | 50 g | 16 g | 4.5 g | 320 mg | 4 g | 397 | 7.9 g | 2023-07-10 | 2615406 |
| Chocolatey Strawberry Cereal, Chocolate | 1 cup cereal, 1.5 oz (42 g) | 160 | 3 g | 35 g | 12 g | 2 g | 270 mg | 3 g | 381 | 7.1 g | 2023-06-23 | 2615373 |
| Cinnamon Brown Sugar Crunch Cereal | 1 cup cereal, 1.5 oz (42 g) | 160 | 9 g | 29 g | 12 g | 1 g | 230 mg | 4 g | 381 | 21.4 g | 2023-06-23 | 2595899 |
| Cocoa-Coated Flakes & Chocolate Flavored Dipped Flakes With Almonds Cereal | 1 1/4 cup, 2.2 oz (63 g) | 240 | 5 g | 50 g | 16 g | 4.5 g | 320 mg | 4 g | 381 | 7.9 g | 2021-10-11 | 2193406 |
| Crunchy Rice & Wheat Flakes, Red Berries | 1.1 oz (31 g) | 110 | 2 g | 27 g | 9 g | 0 g | 190 mg | 3 g | 355 | 6.5 g | 2023-10-03 | 2671975 |
| Crunchy Wheat & Rice Flakes With Real Blueberries Cereal, Blueberry | 1 cup cereal, 1.4 oz (41 g) | 150 | 3 g | 36 g | 12 g | 0.5 g | 230 mg | 3 g | 366 | 7.3 g | 2023-07-10 | 2629545 |
| Fruit & Yogurt Cereal | 1 cup cereal, 1.5 oz (42 g) | 160 | 3 g | 36 g | 13 g | 1 g | 190 mg | 3 g | 381 | 7.1 g | 2023-07-10 | 2615312 |
| Honey Almond Ancient Grains Blend Of Whole Grain Wheat, Rice, Soy, Ancient Grains Sorghum… | 1 1/3 cup, 2.1 oz (60 g) | 220 | 15 g | 38 g | 9 g | 2.5 g | 270 mg | 6 g | 367 | 25 g | 2021-05-21 | 2142862 |
| Oat Crunch Honey Cereal | 1 cup cereal, 1.9 oz (54 g) | 210 | 4 g | 46 g | 15 g | 1 g | 240 mg | 4 g | 389 | 7.4 g | 2023-07-10 | 2629546 |
| Original Multi-Grain Touch Of Cinnamon Cereal | 2.1 oz (59 g) | 210 | 10 g | 44 g | 9 g | 1 g | 300 mg | 5 g | 356 | 16.9 g | 2023-07-10 | 2615338 |
| Original Toasted Rice Cereal | 1.4 oz (39 g) | 150 | 7 g | 29 g | 5 g | 0.5 g | 270 mg | 1 g | 385 | 17.9 g | 2023-07-10 | 2615424 |
| Protein Lightly Sweetened Wheat, Rice & Soy Flakes Cereal | 3/4 cup, 1.1 oz (32 g) | 120 | 10 g | 19 g | 7 g | 1 g | 190 mg | 3 g | 375 | 31.2 g | 2021-11-06 | 2212057 |
| Pumpkin Spice Cereal | 1 cup cereal, 1.4 oz (41 g) | 150 | 3 g | 34 g | 11 g | 1.5 g | 260 mg | 3 g | 366 | 7.3 g | 2023-07-10 | 2615339 |
| Raspberry Cereal | 1 cup cereal, 1.5 oz (42 g) | 150 | 3 g | 37 g | 12 g | 0.5 g | 230 mg | 3 g | 357 | 7.1 g | 2023-07-10 | 2615350 |
| Red Berries Cereal | 1.4 oz (39 g) | 140 | 3 g | 34 g | 11 g | 0.5 g | 250 mg | 3 g | 359 | 7.7 g | 2023-07-10 | 2615340 |
| Vanilla & Almond Cereal | 1 cup cereal, 1.4 oz (40 g) | 150 | 3 g | 33 g | 11 g | 1.5 g | 220 mg | 3 g | 375 | 7.5 g | 2023-07-10 | 2615341 |
| Vanilla Almond Flavored Crunchy Rice And Wheat Flakes With Almonds And Vanilla Cereal | 3/4 cup, 1.1 oz (30 g) | 110 | 2 g | 25 g | 9 g | 1.5 g | 170 mg | 3 g | 367 | 6.7 g | 2021-05-04 | 1926950 |
| Zero Cinnamon Cereal | 1 cup cereal, 1.3 oz (36 g) | 150 | 18 g | 8 g | 0 g | 7 g | 280 mg | 3 g | 417 | 50 g | 2023-06-23 | 2611296 |
Calories, protein, carbs, sugar (total sugars), fat and sodium per the serving printed on each label. Source: USDA FoodData Central Branded Foods.
How Special K compares with other cereals
Against 1,211 other current cereals on file, the typical Special K one has more sodium per 3.5 oz (100 g). The Special K median differs from the category median by at least 20% on these, and by more than label rounding.
| Per 100 g | Special K median (23) | All other brands, median (1,211) | Special K is |
|---|---|---|---|
| Calories | 375 | 385 | about the same |
| Protein | 7.4 g | 7.1 g | about the same |
| Sugar | 27.5 g | 27.5 g | about the same |
| Fat | 3.1 g | 3.6 g | about the same |
| Sodium | 561 mg | 463 mg | higher |
| Fiber | 7.3 g | 5.3 g | about the same |
A median compares the middle product of each group, so one standout flavor does not move it. It is not a verdict on any single product.
How this list was built
We took all cereals under the Special K brand in the USDA FoodData Central Branded Foods data (release of 2026-04-30) that is sold in the U.S., not marked discontinued, and has label data dated 2021-04-30 or later. Size and pack variants of one product, and the same flavor filed under two names, count once when their names and per 3.5 oz (100 g) numbers match within label rounding, using the newest label. A few may still show twice under names we could not match. Records whose calories do not add up from protein, carbs and fat were dropped as data entry errors. Products from a different company that sells under the same name, and records whose label names another brand of the same company, are left out.
USDA only has the labels that brands and data partners have sent in. A flavor that is new, seasonal or sold only in some stores may be missing here, and a recipe may have changed since the label date shown. The FDC ID opens the full USDA record. This page does not show ingredients or allergens, so check the package for those. The package in your hand is the final word.
Keep exploring
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- High protein cereal
- Low carb cereal
- Low sugar cereal
- Low sodium cereal
- High fiber cereal
- Low fat cereal
- Special K protein bars nutrition
- Malt O Meal cereal nutrition
- Cheerios cereal nutrition
- Kashi cereal nutrition
Sources
- USDA FoodData Central, Branded Foods, release 2026-04-30 (downloaded from fdc.nal.usda.gov, accessed 2026-10-12). Nutrition values are as submitted by each brand from its label. The label date of every product is in the table.
Brand names are shown only to identify products. Bioma has no ties to any brand on this page. How we verify.