Breakfast cereals
Kellogg's Special K Original Cup
1.25 oz
Score
- Ultra-processed
- High in salt
- Contains added sugars
- No synthetic dyes
- Contains whole grains
Why it scores 30
Kellogg's Special K Original Cup scores 30 out of 100 (Poor) under GoodSwap’s published rules. What moved the score most:
- minus 20 points Sugar: An added sugar. Strong
- minus 20 points Malt syrup: 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 No added sugars · No sugar Score 55 out of 100 , 25 points higher -
Toasted Oats Simple Truth · 12 oz Not ultra-processed · Less salt Score 77 out of 100 , 47 points higher -
Morning O's 365 · 13 servings Not ultra-processed · Less salt Score 75 out of 100 , 45 points higher -
Purely O's Cereal Cascadian Farms · 8.6 oz Not ultra-processed · Less salt Score 78 out of 100 , 48 points higher -
Sprouted Brown Rice Crisps One Degree Organic Foods · 227 g Not ultra-processed · Less salt Score 74 out of 100 , 44 points higher
The same kind of product, at least 10 points higher, sold in the US. Never paid placements.
The Receipt
Special K Original Cup
Ingredients
- Sugar minus 20 points
- Malt syrup minus 20 points
- Wheat gluten minus 2.5 points
Processing
- Ultra-processed (NOVA 4) minus 18 points
- 2 kinds of ultra-processing markers minus 1.5 points
Nutrition per 100 g
- Sugars 12.2 g / 100 g minus 5 points
- Salt 1.8 g / 100 g minus 5 points
- Energy 380 kcal / 100 g minus 2 points
- Protein 18.4 g / 100 g plus 4 points
100 − 70 = 30
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). [6]
Nutrition per 100 g
| Energy | 380 kcal |
|---|---|
| Fat | 1.9 g |
| Saturated fat | 0.4 g |
| Trans fat | 0 g |
| Carbohydrates | 73.6 g |
| Sugars | 12.2 g |
| Added sugars | 11.2 g |
| Fiber | 1.4 g |
| Protein | 18.4 g |
| Salt | 1.8 g |
Serving: 1 container (36 g)
Ingredients
- RICE
- WHEAT GLUTEN
- SUGAR (high concern)
- DEFATTED WHEAT GERM
- salt
- malt flavor (high concern)
- VITAMINS AND MINERALS: Reduced iron
- vitamin C (ascorbic acid)
- niacinamide
- vitamin E acetate
- beta-carotene
- folic acid
- vitamin B6 (pyridoxine hydrochloride)
- vitamin B1 (thiamin hydrochloride)
- vitamin B2 (riboflavin)
- vitamin D3
- vitamin B12
Label text, as published
INGREDIENTS: RICE, WHEAT GLUTEN, SUGAR, DEFATTED WHEAT GERM, CONTAINS 2% OR LESS OF salt, malt flavor. VITAMINS AND MINERALS: Reduced iron, vitamin C (ascorbic acid), niacinamide, vitamin E acetate, beta-carotene, folic acid, vitamin B6 (pyridoxine hydrochloride), vitamin B1 (thiamin hydrochloride), vitamin B2 (riboflavin), vitamin D3, vitamin B12.
Allergens and diets
Contains: Milk, Wheat, Gluten
- Not vegan
- Not gluten-free
- Palm-oil-free
Always check the package: recipes change.
More breakfast cereals on GoodSwap
-
Grape-Nuts Cereal Post · 20.5 oz (1 lb 4.5 oz) 581 g No additivesContains whole grains Score 93 out of 100 Excellent -
Lightly Sweetened Maple Berry Blend Cereal Morning Summit · 1 box, 2 lb 6 oz High in sugarHigh in saturated fatContains added sugarsNo additives Score 22 out of 100 Poor -
Catalina Crunch Cinnamon Toast Protein Cereal Catalina Crunch · 24 oz Ultra-processedContains non-nutritive sweetenersContains seed oils Score 61 out of 100 Good -
Frosted Mini Wheats Little Bites Kellogg's Ultra-processedContains added sugarsContains whole grains Score 29 out of 100 Poor -
40% Bran Flakes Hospitality · 20 oz High in saltContains added sugarsNo additivesContains whole grains Score 29 out of 100 Poor -
Protein Cereal Magic Spoon · 7 oz (198 g) Ultra-processedHigh in saltContains non-nutritive sweetenersContains added sugars Score 39 out of 100 Poor
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