Kellogg’s Special K cereal
Medium GI
GL 58 per 100 g
- Low fat content
- High glycemic index and load
Kellogg’s Special K cereal has a glycemic index of 69, lower than plain Basic Cereal (75).
Updated Jul 12, 2026 · Sources: Logi Nutrition Team (USDA-derived composition, AI-assisted) · Not medical advice · Report an error
Instead of this
- GL 1 per 100 g This swap offers a significantly lower GI (20 vs 69) and GL (1 vs 58), providing a much more stable blood sugar response compared to the cereal.
Plain greek yogurt with cinnamon and walnuts - Homemade granola (almond flour, nuts, seeds, monk fruit)GL 2 per 100 g With a GI of 10 and GL of 2, this provides a much lower glycemic impact than the cereal while maintaining a similar crunchy texture.
Forms of Basic Cereal
- GI 75 · GL 64 per 100 g
Basic Cereal - GI 35 · GL 16.1 per 100 g sugar freebrand: catalina_crunch
Sugar-free catalina crunch - GI 38 · GL 25 per 100 g brand: all_bran
All-bran cereal - GI 33 · GL 26.4 per 100 g brand: fiber_one
Fiber one cereal original - GI 60 · GL 33 per 100 g high protein
High protein cereal - GI 50 · GL 34 per 100 g mixed 7
7-grain mix - GI 55 · GL 36 per 100 g brand: kashigo protein and fiber
Kashi GO Protein & Fiber Cereal - +26 more
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Kellogg’s Special K cereal is one of the 11,117 foods Logi scores when you photograph a meal — with the portion.
Nutrition Facts (per 100g)
per 100g
| Calories | 375 kcal |
| Carbohydrates | 84 g |
| Sugars (Total) | 17 g |
| Natural | 2 g |
| Added | 15 g |
| Fiber | 2.5 g |
| Soluble | 0.8 g |
| Insoluble | 1.8 g |
| Protein | 7 g |
| Fat | 1.5 g |
| Saturated | 0.3 g |
| Unsaturated | 1.2 g |
| Sodium | 650 mg |
Processing Level
Why this score?
- Low fat content
- Fortified with vitamins and minerals
- High glycemic index and load
- Moderate added sugar
- Highly processed
Low-GI recipes on Logi Food Coach
Frequently Asked Questions
What is the glycemic index of Kellogg’s Special K cereal?
Kellogg’s Special K cereal has a glycemic index of 69 (Moderate) and a glycemic load of 58 per 100 g.
Is Kellogg’s Special K cereal good for people with insulin resistance?
Kellogg’s Special K cereal has a medium glycemic index (69). It fits in moderation, ideally with protein or fat; a lower-load alternative is Plain greek yogurt with cinnamon and walnuts.
Which form of Basic Cereal has the lowest glycemic load?
Among the forms of Basic Cereal in this database, Sugar-free catalina crunch has the lowest glycemic load (16.1 per 100 g).
Check Kellogg’s Special K cereal in the Logi app, with your portion.
