Special K is a rice-based cereal made by Kellogg's. There are a variety of Special K flavors, including Special K Red Berries -- a cereal filled with dried strawberries -- and Special K Blueberry flavor. The nutritional information for both cereals are very similar and can be used interchangeably if you are following the Special K meal replacement diet.
Serving Size and Calories
Serving sizes for cereals are standard to make it easier for you to compare different types of cereals. A food's serving size also influences the calories and nutrients listed on the Nutrition Facts label. A serving size of Special K Red Berries and Special K Blueberry cereal is equal to 1 cup. Each 1 cup serving of either cereal contains 110 calories.
Carbohydrates and Fat
Each 1 cup serving of Special K Red Berries cereal contains 27 g of carbohydrates, 3 g of fiber, and 0 g of fat. Each 1 cup serving of Special K Blueberry cereal contains 26 g of carbohydrates, 3 g of fiber and 0 g of fat. The U.S. Department of Agriculture recommends 45 to 65 percent of your calories come from carbohydrates and 20 to 35 percent of your calories come from fat. In addition to being high in carbohydrates and low in fat, Special K cereals also provide fiber. Eating foods higher in fiber can help satisfy hunger and aid in weight control. Healthy women need 21 to 25 g of fiber a day, and healthy men need 30 to 38 g of fiber a day.
Protein
Each 1 cup serving of Special K Red Berries or Blueberry cereal contains 2 g of protein. As a plant-based food, Special K cereals by themselves do not provide all of the essential amino acids. But adding 1 cup of milk will increase your total protein intake to 10 g and provide all of your essential amino acids. The Centers for Disease Control and Prevention recommends 10 to 35 percent of your calories come from protein.
Vitamins and Minerals
To help you meet your nutrient needs, Special K Red Berries and Blueberry cereals have been fortified with 10 essential vitamins and minerals. These include iron, vitamin E, vitamin A, vitamin C and six of the B vitamins. One serving provides 15 percent of your daily vitamin A needs, 35 percent of your daily vitamin C needs, 45 percent of your daily iron needs and 35 percent of your vitamin E and B vitamin needs.
References
- Kellogg's: Special K Red Berries
- Kellogg's: Special K Blueberry Cereal
- FDA: How to Understand and Use the Nutrition Facts Label
- McKinley Health Center: Macronutrients: The Importance of Carbohydrate, Protein and Fat
- USDA: Dietary Guidelines for Americans: Key Recommendations
- MayoClinic.com: Dietary Fiber: Essential For a Healthy Diet
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