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Kellogg's Special K Original
Photo: Open Food Facts contributors (CC BY-SA)

Cereal flakes

Kellogg's Special K Original

9.6 oz

Poor out of 100 Medium confidence
  • Ultra-processed
  • High in salt
  • Contains added sugars
  • No synthetic dyes
  • Contains whole grains
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Why it scores 29

Kellogg's Special K Original scores 29 out of 100 (Poor) under GoodSwap’s published rules. What moved the score most:

  1. Sugar: An added sugar. Strong
  2. Malt syrup: An added sugar. Strong
  3. 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

The same kind of product, at least 10 points higher, sold in the US. Never paid placements.

The Receipt

Special K Original

START100

Ingredients

  • Sugar
    Strong An added sugar. [1][2][3]
  • Malt syrup
    Strong An added sugar. [1][2][3]
  • Wheat gluten
    Info An ingredient typical of ultra-processed foods (NOVA group 4). [4]
  • BHT (butylated hydroxytoluene)
    Info The FDA requested data for a post-market assessment in 2026 (Docket FDA-2026-N-2526). [5][6][7]
subtotal−44

Processing

  • Ultra-processed (NOVA 4)
    Strong Classified NOVA 4: made with industrial ingredients and additives. [4]
  • 2 kinds of ultra-processing markers
    Emerging Industrial additive classes found: color (added) and industrial protein. [4]
subtotal−19.5

Nutrition per 100 g

  • Sugars 12.8 g / 100 g
    Strong High in sugar. [1]
  • Salt 1.7 g / 100 g
    Strong High in salt. [8]
  • Energy 385 kcal / 100 g
    Info Energy-dense for its weight. [2]
  • Protein 18 g / 100 g
    Info A good source of protein. [2]
subtotal−8
TOTAL 29Poor

100 − 71.5 = 28.5 → 29

Can’t score above 79. Contains sugar, an ingredient of high concern. [1][2][3]

Can’t score above 79. High in salt (above the front-of-pack "high" level). [9]

GTIN 00038000269851 · 2026-07-13

score v1.3.0 · kb 2026.10.11

Medium confidence

Same product, same score. Every time.

Nutrition per 100 g

Energy385 kcal
Fat1.3 g
Saturated fat0 g
Trans fat0 g
Carbohydrates74.4 g
Sugars12.8 g
Added sugars10.3 g
Fiber2.6 g
Protein18 g
Salt1.7 g

Serving: 1 serving (39 g)

Ingredients

High Moderate Not recognized Tap an ingredient for its evidence and rules.
Label text, as published

RICE, WHEAT GLUTEN, SUGAR, DEFATTED WHEAT GERM, CONTAINS 2% OR LESS OF SALT, MALT FLAVOR, BHT FOR FRESHNESS, VITAMINS AND MINERALS: REDUCED IRON, VITAMIN C (ASCORBIC ACID), NIACINAMIDE, VITAMIN E ACETATE, BETA-CAROTENE, FOLIC ACID, VITAMIN B (PYRIDOXINE HYDROCHLORIDE), VITAMIN B (THIAMIN HYDROCHLORIDE), VITAMIN B (RIBOFLAVIN), VITAMIN D, VITAMIN B

Allergens and diets

Contains: Wheat, Gluten

  • Not gluten-free
  • Palm-oil-free

Always check the package: recipes change.

More from Kellogg's

Sources

  1. Guideline: sugars intake for adults and children

    World Health Organization · Mar 4, 2015 · Agency assessment

    “In both adults and children, WHO recommends reducing the intake of free sugars to less than 10% of total energy intake”

    who.int

  2. Dietary Guidelines for Americans, 2025–2030

    U.S. Department of Health and Human Services and U.S. Department of Agriculture · January 2026 · Regulator

    “Limit foods and beverages that include artificial flavors, petroleum-based dyes, artificial preservatives, and low-calorie non-nutritive sweeteners.”

    cdn.realfood.gov

  3. Added and free sugars should be as low as possible

    European Food Safety Authority · Feb 28, 2022 · Agency assessment

    “Sugar consumption is a known cause of dental caries.”

    efsa.europa.eu

  4. Ultra-processed foods: what they are and how to identify them

    Public Health Nutrition · April 2019 · Peer-reviewed

    doi.org

  5. List of Select Chemicals in the Food Supply Under FDA Review

    U.S. Food and Drug Administration · Jul 29, 2026 · Regulator

    “The table below includes select food ingredients (including food and color additives), food contact substances, and contaminants under FDA review as of May 12, 2026 .”

    fda.gov

  6. Agents Classified by the IARC Monographs, Volumes 1–142 (List of Classifications)

    International Agency for Research on Cancer (WHO) · IARC

    monographs.iarc.who.int

  7. Scientific Opinion on the re-evaluation of butylated hydroxytoluene BHT (E 321) as a food additive

    European Food Safety Authority · Mar 7, 2012 · Agency assessment

    “Based on the NOAEL of 25 mg/kg bw/day and an uncertainty factor of 100, the Panel derived an ADI of 0.25 mg/kg bw/day.”

    doi.org

  8. Sodium reduction (fact sheet)

    World Health Organization · May 11, 2026 · Agency assessment

    “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

  9. Guide to creating a front of pack (FoP) nutrition label for pre-packed products sold through retail outlets

    Department of Health and Social Care / Food Standards Agency (GOV.UK) · Nov 8, 2016 · Regulator

    “Table 3: Criteria for drinks (per 100ml)”

    assets.publishing.service.gov.uk

  10. Ultra-processed food exposure and adverse health outcomes: umbrella review of epidemiological meta-analyses

    BMJ · Feb 28, 2024 · Peer-reviewed

    “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

  11. Ultra-Processed Diets Cause Excess Calorie Intake and Weight Gain: An Inpatient Randomized Controlled Trial of Ad Libitum Food Intake

    Cell Metabolism · July 2019 · Peer-reviewed

    doi.org