Special K cereal is a great, fiber-filled way to start your morning. Special K is a low-fat cereal brand and is a direct competitor to other health cereals. It gained a lot of popularity after advocating the “Special K Challenge” in which the goal was to help an individual lose about 6 pounds in two weeks. This put their cereal into the spotlight in health and nutrition circles.
Special K Cereal is not gluten-free. One of the main ingredients is wheat, which would mean that glutinous proteins are well over the limit of 20ppm. The best gluten-free alternatives to Special K cereal include Magic Spoon Grain Free Cereal, Catalina Crunch Keto Friendly Cereal, Love Grown Grain Free Honey Nut Cereal, and Three Wishes Grain Free Cereal.
This article will explain the gluten contents of different flavors of Special K, look at a few of the alternatives, and explain how to find glutenous materials in your breakfast cereals.
Contents
What is Special K?
Special K is a food brand that was popularized in 1955. They have products ranging from protein shakes to low-calorie popcorn and even had an entire diet challenge based solely on Special K products. Special K cereal currently comes in 15 different flavor varieties, with only 10 of those available outside the US.
Many of the special K varieties have a similar set of ingredients:
- Rice
- Wheat Gluten
- Sugar
- Defatted Wheat Germ
- Salt
- Malt Flavor
- Iron
- Vitamin C
- Niacinamide
- Vitamin E Acetate
- Beta-Carotene
- Folic Acid
- Vitamin B6
- Vitamin B1
- Vitamin B2
- Vitamin D3
- Vitamin B12
With these ingredients being the baseline for all of their varieties, special K does have a lot of vitamins but ultimately doesn’t have a ton of protein, fiber, or other essentials for healthy weight loss plans. When enjoyed in moderation, Special K is a good alternative for other, sugary cereals.
Is Special K Gluten-Free?
Special K is not gluten-free and is not safe for people with celiac or gluten intolerances. One of the main ingredients that are a baseline for their cereals is wheat gluten, which replaces some of the starch with more gluten. It’s replaceable with some alternatives such as guar gum, which provides similar protein and fat contents.
When looking at the different varieties of Special K, there aren’t any gluten-free options provided by the parent company, Kellogg. This cereal can be considered high in gluten due to the amount of wheat gluten used per serving.
How do I tell if a Cereal Contains Gluten?
A lot of commercial cereals do have a medium to high gluten content, which makes it important for people with celiacs and gluten intolerances to stay informed. There are many glutenous ingredients that are popular in bran cereal, so make sure you watch out for:
- Wheat
- Rye
- Spelt
- Barley
- Unripe Salt Grain
- Small Spelt
- Amelcorn
These ingredients are often used in diet food due to their low-fat content, and because they exist outside of the realm of wheat, it is important to check for “certified gluten-free” to make sure that none of these alternatives are there.
Special K Nutrition Facts
Kellogg’s Special K Original Cereal
Nutrition Facts (Per 39g):
- 150 Calories
- 0.5g Total Fat
- 0g Saturated Fat
- 0g Trans Fat
- 0g Polyunsaturated Fat
- 0g Monounsaturated Fat
- 0mg Cholesterol
- 270mg Sodium
- 29g Total Carbohydrates
- 1g Dietary Fiber
- 5g Total Sugars
- 4g Added Sugars
- 7g Protein
Ingredients:
- Rice
- Wheat Gluten
- Sugar
- Defatted Wheat Germ
- Salt
- Malt Flavor
- BHT
- Iron
- Vitamin C
- Niacinamide
- Vitamin E Acetate
- Beta-Carotene
- Folic Acid
- Vitamin B6
- Vitamin B1
- Vitamin B2
- Vitamin B12
Kellogg’s Special K Red Berries Cereal
Nutrition Facts (Per 39g):
- 140 Calories
- 0.5g Total Fat
- 0g Saturated Fat
- 0g Trans Fat
- 0g Polyunsaturated Fat
- 0g Monounsaturated Fat
- 0mg Cholesterol
- 250mg Sodium
- 34g Total Carbohydrates
- 3g Dietary Fiber
- 11g Total Sugars
- 10g Added Sugars
- 3g Protein
Ingredients:
- Whole Grain Wheat
- Rice
- Sugar
- Freeze-Dried Strawberries
- Wheat Bran
- Brown Sugar Syrup
- Salt
- Malt Flavor
- Vitamin C
- Iron
- Vitamin E Acetate
- Niacinamide
- Beta-Carotene
- Vitamin B6
- Vitamin B1
- Vitamin B2
- Folic Acid
- Vitamin D3
- Vitamin B12
Kellogg’s Special K Chocolatey Strawberry Cereal
Nutrition Facts (Per 42g):
- 160 Calories
- 2g Total Fat
- 1.5g Saturated Fat
- 0g Trans Fat
- 0g Polyunsaturated Fat
- 0g Monounsaturated Fat
- 0mg Cholesterol
- 270mg Sodium
- 35g Total Carbohydrates
- 3g Dietary Fiber
- 12g Total Sugars
- 12g Added Sugar
- 3g Protein
Ingredients:
- Whole Grain Wheat
- Rice
- Sugar
- Chocolatey Chunks
- Wheat Bran
- Freeze Dried Strawberries
- Brown Sugar Syrup
- Salt
- Malt Flavor
- Iron
- Vitamin C
- Vitamin E Acetate
- Niacinamide
- Vitamin B6
- Vitamin B2
- Beta-Carotene
- Vitamin B1
- Folic Acid
- Vitamin D3
- Vitamin B12
Alternatives to Special K Cereals
Magic Spoon Grain-Free Cereal
Magic Spoon Grain-Free cereal is a great nutritional dupe for Special K, without the glutenous additives. They boast a low-carb, high protein cereal that doesn’t skip on flavors. This includes fruity, frosted, cocoa, and peanut butter. Their ingredients are all-natural and they pack 5 times the amount of protein that Special K does.
Nutritional Facts (Per 38g):
- 150 Calories
- 8g Total Fat
- 1g Saturated Fat
- 0g Trans Fat
- 10mg Cholesterol
- 160mg Sodium
- 15g Total Carbohydrates
- 1g Dietary Fiber
- 0g Total Sugars
- 0g Added Sugars
- 13g Protein
Ingredients:
- Milk Protein Blend
- Sweetener Blend
- Oil Blend
- Tapioca Starch
- Inulin
- Natural Flavor
- Salt
- Turmeric Extract
- Spirulina Extract
- Vegetable Juice
Catalina Crunch Keto-Friendly Cereal
Catalina Crunch is a Keto-Friendly alternative to Special K cereal. Made from all-natural ingredients such as Pea Protein and Potato Fiber. They come in several delicious flavors, including fruity, cinnamon toast, maple waffle, honey graham, dark chocolate, chocolate banana, mint chocolate chip, and chocolate peanut butter. Without any gluten, this is a filling and nutritional addition to your everyday breakfast.
Nutrition Facts (Per 1/2 Cups):
- 110 Calories
- 5g Total Fat
- 0.5g Saturated Fat
- 0g Trans Fat
- 0mg Cholesterol
- 110mg Sodium
- 14g Total Carbohydrates
- 9g Dietary Fiber
- 0g Total Sugars
- 0g Added Sugars
- 11g Protein
Ingredients:
- Catalina Flour
- Tapioca Flour
- Organic High Oleic Sunflower Oil
- Baking Powder
- Natural Flavors
- Fruit Juice
- Vegetable Juice
- Calcium Carbonate
- Stevia Extract
Love Grown Grain-Free Honey Nut Cereal
Love Grown’s Grain-Free cereal has a strong flavor of honey and almond without any dairy, gluten, or grain. They are also preservative-free, plant-packed, and actively contributed to food security nationwide. It packs plant proteins and healthier coconut sugar, and is Non-GMO certified. It contains pea protein, almond flour, flaxseed, and other nutritional powerhouses that will have you craving it every day.
Nutritional Facts (Per 40g):
- 130 Calories
- 4.5g Total Fat
- 1.5g Saturated Fat
- 0g Trans Fat
- 0mg Cholesterol
- 70mg Sodium
- 21g Total Carbohydrates
- 4g Dietary Fiber
- 4g Total Sugars
- 4g Added Sugars
- 10g Protein
Ingredients:
- Pea Protein
- Cassava Flour
- Tapioca Starch
- Potato Starch
- Chicory Root Fiber
- Almond Flour
- Honey
- Flax Seed
- Coconut Sugar
- Coconut Oil
- Natural Honey Flavor
- Salt
- Rosemary Extract
Three Wishes Grain-Free Cereal
Three Wishes Grain-Free Cereal is a perfect replacement, packed with pea protein and chickpeas. With only six ingredients, this simple cereal is free from corn, wheat, rice, dairy, oats, and soy. This cereal is vegan, gluten-free, and Non-GMO.
Nutrition Facts (Per 35g):
- 120 Calories
- 2g Total Fat
- 0g Saturated Fat
- 0g Trans Fat
- 0mg Cholesterol
- 100mg Sodium
- 18g Total Carbohydrates
- 3g Dietary Fiber
- 3g Total Sugars
- 3g Added Sugars
- 8g Protein
Ingredients:
- Chickpea
- Pea Protein
- Tapioca
- Organic Cane Sugar
- Cinnamon
- Natural Flavors
- Salt
- Monk Fruit
Forager Organic Grain-Free Chocolate O’s
The Forager Project has made a delicious grain-free cereal that is packed with protein, fiber and is completely plant-based to boot. It has the same low-sugar and high protein that special K boasts, without the use of gluten, and is made with healthy, energy-boosting ingredients. This cereal is certified vegan, USDA organic, dairy-free, soy-free, kosher, and gluten-free. These also come in three delicious flavors, being cinnamon, chocolate, and strawberry.
Nutrition Facts (Per 32g):
- 110 Calories
- 1g Total Fat
- 0g Saturated Fat
- 0g Trans Fat
- 0mg Cholesterol
- 5mg Sodium
- 26g Total Carbohydrates
- 4g Dietary Fiber
- 4g Total Sugars
- 3g Added Sugars
- 4g Protein
Ingredients:
- Cassava Root
- Navy Beans
- Cane Sugar
- Cinnamon
- Sunflower Oil
- Safflower Oil
- Pea Protein
Final Thoughts
While there aren’t any gluten-free versions of Special K, there are a lot of nutritious alternatives that can fill that sugary craving in the morning. To check for glutenous ingredients in your cereals, it’s always a good idea to check the allergens as well as the ingredients.
Related Questions
Is Special K Cereal Healthy?
In comparison to other cereals, absolutely. Most versions of Special K have only 1.5g of fat per 100g of product, which is much less than other commercialized cereals. They retain a sweet flavor regardless, curbing those sugary cravings without the extra sugar. It’s perfect for consuming in moderation on low-fat, low-sugar diets.
Is Special K Cereal Vegan?
Special K cereal is generally considered vegan but contains some gray-area ingredients such as sugar and vitamin D3. There are also other versions of Special K that contain honey, chocolate, and other milk byproducts and ingredients.
Does Kellogg’s Still Add Vitamins Into Their Cereals?
In most countries, yes. Denmark actually banned Kellogg’s use of added vitamins due to the pure amount of vitamin B6, calcium, folic acid, and iron. The amount that they use can actually be damaging to the liver and kidneys, as well as causing pregnancy complications.