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.
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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.
Special K With Whole Milk
According to LIVESTRONG's food database MyPlate, 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.
More About MyPlate
The free LIVESTRONG MyPlate calorie tracker app for iPhone and Android has helped millions of people lose weight the healthy way — by getting support from an active community as they track their eating and exercise. Consistently a top-rated app, MyPlate offers the latest technology in an easy-to-use tool that includes millions of foods and recipes, 5-minute in-app workouts and a robust support community.