Special K
A marketed diet cereal that is low in fiber and refined, so it spikes glucose readily.
FatTonic Facts
Special K · per serving 1 cup (31g)
Moderate · is neutral for fat-burning
| Factor | Amount | Points |
|---|---|---|
| Start | 100.0 | |
| Glycemic load | 15 | −33.0 |
| Sugar (g) | 4 | −3.2 |
| Processing | ultra-processed | −24.0 |
| Fiber (g) | 1 | +1.6 |
| Protein (g) | 6 | +4.2 |
| Glycemic index | 69 | |
| Carbs (g) | 23 | |
| Fat (g) | 1 |
Score model v1
Nutrients: USDA FoodData Central, record 2736036 (WK Kellogg Co: Kellogg's Special K Cereal 32oz 4ct), public domain, checked 5 Oct 2026.
Glycemic index: per-food source not yet recorded.
Per 100 g (USDA record; serving 31 g): carbs 73.6, sugar 12.2, fiber 1.4, protein 18.4, fat 1.9 g.
What this means for fat-burning
Why this score: glycemic load 15 set it, −33.0 points. Source: USDA FoodData Central, FDC 2736036.
Being ultra-processed, it is also easy to overeat.
See how your whole day scores — free Metabolic Score →This food and 199 more, scored on your phone.
Among the 200 rated foods
Special K scores 46, rated Moderate. It scores higher than 25% of the 200 rated foods.
Rated foods per band: Avoid 0–19: 11; Poor 20–39: 23; Moderate 40–59: 34; Good 60–79: 45; Excellent 80–100: 87.
Frequently asked questions
Does special k spike insulin?
Glycemic load 15 for 1 cup (31g); FatTonic Score 46/100 — it is neutral for fat-burning.
Is special k good for fat loss?
Moderate (46/100): special k is neutral for fat-burning.