Extruded cereals
Kellogg's Special k
331 g
Score
- Ultra-processed
- High in sugar
- High in salt
- Contains added sugars
- No synthetic dyes
- Contains whole grains
Why it scores 15
Kellogg's Special k scores 15 out of 100 (Bad) under GoodSwap’s published rules. What moved the score most:
- minus 20 points Sugar: An added sugar. Strong
- minus 20 points Brown sugar: An added sugar. Strong
- minus 18 points Ultra-processed (NOVA 4): Classified NOVA 4: made with industrial ingredients and additives. Strong
Every line of the math is on The Receipt below, with its evidence tier and sources.
Better breakfast cereals
-
Strawberry Crème Special K Cereal Special K · 8.1 oz Less sugar · No added sugars Score 55 out of 100 , 40 points higher -
Special K zero Special K · 6.3 oz Less sugar · No added sugars Score 52 out of 100 , 37 points higher -
Special flakes original Lidl Not ultra-processed · Less sugar Score 47 out of 100 , 32 points higher -
Cheerios General Mills · 8.9 oz Not ultra-processed · Less sugar Score 65 out of 100 , 50 points higher -
Toasted Whole Grain Oat Cereal Cheerios · 2 × 1 lb 4.35 oz (20.35 oz) (576 g) Not ultra-processed · Less sugar Score 65 out of 100 , 50 points higher
The same kind of product, at least 10 points higher, sold in the US. Never paid placements.
The Receipt
Special k
Ingredients
- Sugar minus 20 points
- Brown sugar minus 20 points
- Malt syrup minus 10 points
Processing
- Ultra-processed (NOVA 4) minus 18 points
Nutrition per 100 g
- Sugars 28.2 g / 100 g minus 14 points
- Salt 1.6 g / 100 g minus 5 points
- Energy 359 kcal / 100 g minus 2 points
- Fiber 7.7 g / 100 g plus 4 points
100 − 85 = 15
Can’t score above 79. Contains sugar, an ingredient of high concern. [1][2][3]
Can’t score above 79. High in sugars and salt (above the front-of-pack "high" level). [6]
Nutrition per 100 g
| Energy | 359 kcal |
|---|---|
| Fat | 1.3 g |
| Saturated fat | 0 g |
| Trans fat | 0 g |
| Carbohydrates | 87.2 g |
| Sugars | 28.2 g |
| Added sugars | 25.6 g |
| Fiber | 7.7 g |
| Protein | 7.7 g |
| Salt | 1.6 g |
Serving: 1 1/4 cup (39 g)
Ingredients
- WHOLE GRAIN WHEAT
- RICE
- SUGAR (high concern)
- FREEZE-DRIED STRAWBERRIES
- WHEAT BRAN
- BROWN SUGAR SYRUP (high concern)
- SALT
- MALT FLAVOR (high concern)
- VITAMINS AND MINERALS: VITAMIN C (ASCORBIC ACID)
- REDUCED IRON
- VITAMIN E ACETATE
- NIACINAMIDE
- BETA-CAROTENE
- VITAMIN B (PYRIDOXINE HYDROCHLORIDE)
- VITAMIN B (THIAMIN HYDROCHLORIDE)
- VITAMIN B (RIBOFLAVIN)
- FOLIC ACID
- VITAMIN D
- VITAMIN B
Label text, as published
WHOLE GRAIN WHEAT, RICE, SUGAR, FREEZE-DRIED STRAWBERRIES, WHEAT BRAN, CONTAINS 2% OR LESS OF BROWN SUGAR SYRUP, SALT, MALT FLAVOR, VITAMINS AND MINERALS: VITAMIN C (ASCORBIC ACID), REDUCED IRON, VITAMIN E ACETATE, NIACINAMIDE, BETA-CAROTENE, VITAMIN B (PYRIDOXINE HYDROCHLORIDE), VITAMIN B (THIAMIN HYDROCHLORIDE), VITAMIN B (RIBOFLAVIN), FOLIC ACID, VITAMIN D, VITAMIN B
Allergens and diets
Contains: Wheat, Gluten
- Not gluten-free
- Palm-oil-free
Always check the package: recipes change.
More extruded cereals on GoodSwap
-
Honey Nut Cheerios General Mills · 10.8 oz Ultra-processedHigh in sugarContains added sugarsContains seed oils Score 17 out of 100 Bad -
Shredded Wheat Post · 18 oz Contains whole grains Score 100 out of 100 Excellent -
Heritage Flakes Nature's Path Organic · 33.5 oz Contains added sugarsCertified organicNo additivesContains whole grains Score 46 out of 100 Okay -
Purely O's Cereal Cascadian Farms · 8.6 oz Contains added sugarsCertified organicContains whole grains Score 78 out of 100 Good -
Protein Cereal Magic Spoon · 7 oz Ultra-processedContains non-nutritive sweetenersContains added sugarsContains seed oils Score 41 out of 100 Okay
More from Kellogg's
Sources
-
Guideline: sugars intake for adults and children
“In both adults and children, WHO recommends reducing the intake of free sugars to less than 10% of total energy intake”
who.int
-
Dietary Guidelines for Americans, 2025–2030
“Limit foods and beverages that include artificial flavors, petroleum-based dyes, artificial preservatives, and low-calorie non-nutritive sweeteners.”
cdn.realfood.gov
-
Added and free sugars should be as low as possible
“Sugar consumption is a known cause of dental caries.”
efsa.europa.eu
-
“For adults, WHO recommends less than 2000 mg/day of sodium (equivalent to less than 5 g/day salt), or just under a teaspoon.”
who.int
-
“Table 3: Criteria for drinks (per 100ml)”
assets.publishing.service.gov.uk
-
“Greater exposure to ultra-processed food was associated with a higher risk of adverse health outcomes, especially cardiometabolic, common mental disorder, and mortality outcomes.”
doi.org