Although Special K is a low-calorie cereal, it is not rich in protein, a nutrient that Dr. John Berardi says may help you lose weight and fat. Adding milk to Special K increases protein but also increases calories.
There are a wide variety of Special K cereals available, including Chocolatey Delight at about 300 calories per cup; Oats & Honey at 125 calories per cup; and Multi-Grain at 110 calories per cup. For the purposes of this article, we will be discussing the original Special K at 120 calories per cup.
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Special K With Whole Milk
One cup of Special K Cereal contains 120 calories, with 24 grams of carbohydrates, four grams of sugar and six grams of protein. Adding one cup of whole milk to one serving of Special K would result in a total of 269 calories, with 7.93 grams of fat, 36 grams of carbohydrates, about 14 grams of protein and 16 grams of sugar.
Special K With Two-Percent Milk
If you want to cut calories and fat, you can use two percent milk with your Special K. One cup of Special K with one cup of two percent milk would provide 242 calories, with 4.83 grams of fat, 36 grams of carbohydrates, 15 grams of protein and 16 grams of sugar.
Special K With Skim Milk
The lowest calorie option is to prepare Special K with skim, or fat-free, milk. One cup of Special K combined with one cup of skim milk would provide 203 calories, with 0.2 grams of fat, 36 grams of carbohydrates, 15 grams of protein and 16 grams of sugar.