Kellogg's Special K cereal is a healthy breakfast option, especially for people who are trying to lose weight by lowering their daily caloric intake. When consumed with 1/2 cup of skim or fat-free milk, 1 cup of Kellogg's Special K cereal provides 160 calories, according to the Kellogg Company. This toasted rice cereal contains several ingredients that make it both tasty and nutritious.
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Rice and Wheat
The primary ingredients in Kellogg's Special K cereal are rice, wheat gluten and defatted wheat germ. Each 1-cup serving of this cereal contains 22 g of carbohydrates, Self Nutrition Data reports. These carbohydrates, which the body uses to generate energy, predominantly come from the rice and wheat ingredients in Kellogg's Special K cereal. People with celiac disease, a condition characterized by an allergy to gluten, should not consume this cereal due to an increased risk of experiencing a severe allergic reaction.
Sweetener and Flavoring
Both sugar and high fructose corn syrup are used as sweeteners in this cereal. In conjunction, these sweeteners provide approximately 4 g of sugar in each serving of cereal, Self Nutrition Data explains. Malt flavoring is an ingredient that gives Kellogg's Special K its distinct flavor.
Dairy and Protein
Dried whey, a form of milk, and calcium caseinate, a type of milk protein, are also ingredients in this breakfast cereal. The presence of these ingredients contributes to the 0.5 g total fat and 7 g protein provided in a single serving of Kellogg's Special K cereal, according to Self Nutrition Data.
This toasted rice cereal contains a number of vitamins that the body needs to function properly. One serving of Kellogg's Special K cereal provides at least 100 percent of the recommended daily value of both folate, or folic acid, and vitamin B12, the Kellogg Company explains. Additional B vitamins in Special K include vitamin B6, B2 and B1, which are provided as the ingredients pyridoxine hydrochloride, riboflavin and thiamin hydrochloride. Approximately 35 percent of the recommended daily value of vitamin C, also called ascorbic acid, is provided in a 1-cup serving of this cereal, according to Self Nutrition Data.
Kellogg's Special K cereal is also a good source of iron, and a single serving provides nearly half of the recommended daily value of this mineral. One drawback of this otherwise nutritious cereal is the level of salt it contains. With 223 mg of sodium per serving, Kellogg's Special K provides nearly 10 percent of the recommended daily value of salt. People who have high blood pressure or are on low-salt diets should limit their intake of this type of cereal to avoid ingesting too much salt.