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Kellogg's Special K Cereal - Nutrition Facts and detailed Analysis

Kellogg's Special K - Cereal has a high-calorie, very high-carb, low-fat and high-protein content. It is a good source of Calcium, Vitamin B6, Vitamin B12, Vitamin C, Vitamin E, Thiamin, Riboflavin and Niacin.

The food contains 73.75g of carbs. The carbohydrate profile of the the food reveals it is high in complex carbs and average in Simple carbs. Carbs are our primary source of energy but its source should be chosen with utmost care. Complex carbs are a more desirable addition to your diet, where as simple carbs should be consumed in moderation as it is very easily broken down, assimilated and absorbed in the body. With 19.24 gms of protein, it is high in protein content, which is an important macronutrient that helps with tissue repair, provides energy and improves immunity.

However, the low fat content makes it suitable if you're on a low-fat diet plan. A quick glance at the fat profile reveals that it is low in saturated fats and low in trans fats. It's low MUFA and low PUFA. In terms of Polyunsaturated Fat content it is ranked in the top 10% of all food items. It is also ranked in the top 10 percentile in terms of its Monounsaturated Fat content, which are considered among "good fats".

It a good source of Vitamin B6 and Vitamin B12.It is also rich in Vitamin C, whose benefits include, but are not limited to protection against immune system deficiencies, cardiovascular disease, prenatal health problems, eye disease, and even skin wrinkling.

It has a high density of Sodium, thus making it unsuitable for a low-sodium diet. It is also a high source of Selenium, which is an important antioxidant especially in combination with vitamin E.

Ideally consumed as a Breakfast.

Our comprehensive nutrition ranking methodology, which inspects every nutrition element that this food is composed of, comes up with a nutrition ranking of 83, for Kellogg's Special K - Cereal, and we advise that this food on a regular basis.

Calorie Breakdown

 Calories from Protein20%
 Calories from Fat4%
 Calories from Carbs76%

Why this is good for you

  • Very high in Vitamin B6
  • Very high in Niacin
  • Very high in Vitamin C
  • Very high in Vitamin E (Alpha Tocopherol)
  • Very high in Riboflavin
  • Very high in Thiamin

Why this is bad for you

Diet Suitability

DietSuitability
Atkins DietLOW
Low Fat DietHIGH
Zone DietLOW

Vitamin Analysis

NameAmount%DVRankInterpretation
Vitamin A0 IU
Vitamin C67.3 mg112.2%Top 10%Very High
Vitamin E22.4 mg74.8%Top 30%High
Thiamin1.7 mg112.2%Top 10%Very High
Riboflavin1.9 mg112.2%Top 10%Very High
Niacin22.4 mg112.2%Top 10%Very High
Vitamin B66.4 mg320.7%Top 10%Very High
Folic Acid1282.7 mcg
Vitamin B1219.2 mcg320.7%Top 10%Very High

Mineral Analysis

NameAmount%DVRankInterpretation
Calcium1917.6 mg191.8%Top 10%Very High
Iron0 mg
Phosphorus128.3 mg12.8%Mid 40%Average
Potassium2453.1 mg70.1%Top 30%High
Sodium705.5 mg29.4%Top 30%High
Zinc1.9 mg12.8%Mid 40%Average
Selenium22.4 mcg32.1%Mid 40%Average

Carbohydrate Analysis

NameAmount%DVRankInterpretation
Total Carbohydrate73.8 g24.6%Top 30%High
Dietary Fiber3.2 g12.8%Mid 40%Average
Sugars12.8 g

Protein Analysis

NameAmount%DVRankInterpretation
Protein19.2 g38.5%Top 30%High

Fat Analysis

NameAmount%DVRankInterpretation
Total Fat1.6 g2.5%Mid 40%Average
Saturated Fat0 g
Monounsaturated Fat0 g
Polyunsaturated Fat0 g
Total Trans Fatty Acids0 g

Popular Questions Asked

Nutrition Facts

Serving size

Amount Per Serving

Calories 120 Calories from Fat 0

% Daily Value *

Total Fat 0.5 g 0.77%

Saturated Fat 0 g

Trans Fat 0 g

Cholesterol 0 mg

Sodium 220 mg 9.2%

Total Carbohydrates 23 g 7.7%

Dietary Fiber 1 g4%

Sugars 4 g

Protein 6 g 12%

Vitamin A Vitamin C 35%

Calcium 59.8% Iron

*Based on a 2000 Calorie diet

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