Special K fruit and yogurt is one of the most popular breakfast cereals you will find on the store shelves.
It is manufactured by the well-known Kellogg’s company and is marketed as a healthy and delicious way to start your day. It is made with a blend of whole-grain wheat, rice, sugar, whole-grain oats, and wheat bran, topped off with fruit and yogurt.
While there is no doubt about its delicious taste, is Special K fruit and yogurt healthy?
Short answer: Special K fruit and yogurt is not healthy because it is high in sugar and sodium content. Additionally, it contains several processed ingredients.
However, it can be consumed occasionally as it is a good source of protein, fiber, iron, and several vitamins.
Read on to learn more about Special K fruit and yogurt, including its ingredients, sugar, fiber, protein content, and more.
I’ll even compare Special K fruit and yogurt side by side with other popular breakfast cereals to see how it stacks up.
Also read: Is Vector Cereal Healthy? The Truth About This Breakfast
What are the ingredients in Special K fruit and yogurt?
Special K fruit & yogurt is made up of whole grain wheat, rice, sugar, whole grain oats, and wheat bran as the main ingredients.
That’s some good ingredients there(excluding sugar).
However, it also contains other ingredients but in smaller quantities (2% or less), such as,
- Corn syrup
- Salt
- Palm kernel oil
- Dried apples
- Brown sugar syrup
- Rice flour
- Nonfat milk
- Natural flavors
- Nonfat yogurt powder
- Mixed tocopherols
- Wheat
- Citric acid
- Molasses
- Vegetable juice(for color)
- Modified corn starch
- Lactic acid
- Honey
- Soy lecithin
- Barley malt extract
- Malt flavor
- Spice
- BHT
- Vitamins and minerals.
I won’t go into detail about these ingredients as they are present in small quantities.
However, none of these ingredients poses any significant health risk unless you consume a very high amount of the cereal.
How much sugar is in Special K fruit and yogurt?
Special K fruit and yogurt is high in sugar containing 24g per serving(76g), of which 23g is added. That’s about 6 teaspoons of sugar in a single serving.
The main source of sugar in Special K fruit and yogurt is table sugar with a small amount of corn syrup, brown sugar syrup, and molasses.
As per American Heart Association, the daily sugar limit for men is 36g, while for women is 24g. Consuming just a single serving of cereal provides 66% of this sugar limit for men and 100% for women.
Moreover, many individuals add a couple of teaspoons of sugar, eventually increasing the overall sugar intake.
Sugar in Special K fruit and yogurt is one of the first reasons it cannot be considered healthy.
Here is how Special K fruit and yogurt sugar content stacks up against other breakfast cereals.
| Cereal | Serving size(g) | Added sugar(g) | Total sugar(g) |
|---|---|---|---|
| Special K fruit & yogurt | 76 | 23 | 24 |
| Cherrios | 39 | 2 | 2 |
| Honey bunches of oats | 42 | 8 | 9 |
| Total cereal | 40 | 5 | 6 |
| Lucky charms | 36 | 12 | 12 |
| Corn flakes | 42 | 4 | 4 |
| Life cereal | 42 | 8 | 8 |
| Great grains | 54 | 4 | 13 |
| Cinnamon toast crunch | 41 | 12 | 12 |
How much protein is in Special K fruit and yogurt?
Special K fruit and yogurt contain 6g of protein per serving(76g) from ingredients like whole grain wheat, whole grain oats, and wheat bran.
While this may not be too much, the overall protein content increases to 10-12g when paired with 250ml of cow’s milk. That’s a great improvement.
If compared to other popular breakfast cereals, such as Cheerios, Lucky Charms, Great Grains, and Honey Bunches of Oats, Special K fruit and yogurt provide roughly the same amount of protein.
Here is how Special K fruit and yogurt protein content stacks up against other breakfast cereals.
| Cereal | Serving size(g) | Protein(g) |
|---|---|---|
| Special K fruit & yogurt | 76 | 6 |
| Cherrios | 39 | 3 |
| Honey bunches of oats | 42 | 3 |
| Total cereal | 40 | 3 |
| Lucky charms | 36 | 3 |
| Corn flakes | 42 | 3 |
| Life cereal | 42 | 4 |
| Great grains | 54 | 4 |
| Cinnamon toast crunch | 41 | 2 |
Can you eat Special K fruit and yogurt for muscle building? Although Special K fruit and yogurt contain little protein on their own, when combined with milk, they can be consumed as part of a muscle-building diet.
However, if you have big muscle-building goals, including high-protein sources such as protein bars or protein powder is better.
Is Special K fruit and yogurt high in fiber?
Special K fruit and yogurt is a moderate source of fiber containing 6g per serving(76g). That’s about 28% of the daily recommended for women and 20% for men.
Fiber is an essential part of a breakfast that helps you feel satiated and keeps your hunger at bay for a long time. It also helps regulate your blood sugar levels, especially if your breakfast includes plenty of sugar(like Special K fruit & yogurt).
Here is how Special K fruit and yogurt fiber content stacks up against other breakfast cereals.
| Cereal | Serving size(g) | Fiber(g) |
|---|---|---|
| Special K fruit & yogurt | 76 | 6 |
| Cherrios | 39 | 3 |
| Honey bunches of oats | 42 | 2 |
| Total cereal | 40 | 3 |
| Lucky charms | 36 | 2 |
| Corn flakes | 42 | 1 |
| Life cereal | 42 | 4 |
| Great grains | 54 | 5 |
| Cinnamon toast crunch | 41 | 2 |
| Fiber one(original) | 54 | 18 |
Is Special K fruit and yogurt high in Sodium?
Special K fruit and yogurt is high in sodium containing 350mg per serving(76g). That’s about 23% of the daily ideal sodium limit(1500mg) set by the American Heart Association.
While this may not be significant for some individuals, it is important to note that many people already consume enough sodium from their regular diet.
So, if you include Special K fruit and yogurt in your breakfast, be mindful of other sodium containing foods, especially if you follow a low-sodium diet.
Here is how Special K fruit and yogurt sodium content stacks up against other breakfast cereals.
| Cereal | Serving size(g) | Sodium(mg) |
|---|---|---|
| Special K fruit & yogurt | 76 | 350 |
| Cherrios | 39 | 190 |
| Honey bunches of oats | 42 | 180 |
| Total cereal | 40 | 190 |
| Lucky charms | 36 | 230 |
| Corn flakes | 42 | 300 |
| Life cereal | 42 | 170 |
| Great grains | 54 | 140 |
| Cinnamon toast crunch | 41 | 230 |
| Fiber one | 54 | 140 |
Is Special K fruit and yogurt high in Iron?
Special K fruit and yogurt is an excellent source of iron, providing 20.5mg per serving. That’s more than 100% of the Daily recommended iron, based on the needs of an adult with a 2,000 calorie diet.
In addition to iron, Special K fruit and yogurt is also a good source of essential vitamins, including vitamins A, C, D, E, and several B vitamins.
Is Special K fruit and yogurt processed?
Special K fruit and yogurt is processed as it contains plenty of processed ingredients such as sugar, salt, corn syrup, brown sugar syrup, molasses, palm kernel oil, and modified corn starch.
However, it’s free from high fructose corn syrup, artificial flavors, and colors, which is a positive thing.
Is Special K fruit and yogurt good for weight loss?
Special K fruit and yogurt is not an ideal breakfast cereal for weight loss due to it’s high sugar content.
It is also moderate in calories containing 290 per serving, some of which are empty calories from processed ingredients like sugar, palm kernel oil, and modified corn starch.
However, due to being a good source of protein and fiber, it can be included in a weight loss diet in moderation.
Furthermore, it is better than other breakfast cereals or options that contain only sugar in the name of nutrition.
Remember that your weight loss depends not on only one specific food but on your overall diet and lifestyle.
Is it Ok to eat Special K fruit and yogurt everyday?
Consuming Special K fruit and yogurt every day is not a good idea as it gives a significant amount of daily sugar in a just single serving.
If you consume it regularly, you must be cautious about your sugar intake from other food sources.
Additionally, it is also high in sodium making it not ideal breakfast options for those following a low-sodium diet.
It’s best to consume Special K fruit and yogurt occasionally, for instance, when you are in a hurry or don’t have other breakfast options.
Is Special K fruit and yogurt vegan?
Special K fruit and yogurt is not vegan as it contains nonfat milk and nonfat yogurt powder, which is made from nonfat milk.
It is also not suitable for individuals who are soy or gluten sensitive.
Final words
Special K fruit and yogurt is not healthy for you due to it’s high sugar and sodium content and use of processed ingredients.
However, you can consume it occasionally as it is a good source of protein, fiber, iron, and vitamins and does not include artificial flavors or colors.
But it might not be a good idea to start your day with it every morning.
Found this information helpful? Share it
Here are a few other posts that might also be helpful for you.
- Is Cream Of Rice Healthy? Everything You Need To Know
- Is Coco Wheats Healthy? The Truth About This Hot Cereal
- Is Great Grains Cereal Healthy? Here Is The Answer
- Is Bear Naked Granola Healthy? Here Is The Answer
- Are Triscuits Healthy? The Truth About These Crackers
- Is Total Cereal Healthy? The Truth About This Breakfast
