Is Particular Okay grain wholesome?


Kellogg's Particular Okay Muesli has lengthy been marketed as a wholesome breakfast choice. Promoting campaigns like 2005 "Drop A Jean Size Challenge", have helped consolidate Particular Okay's repute as the kind of grain that may assist you shed weight.

Nevertheless, for those who're in search of methods to lose a denims dimension, does Particular Okay Cereal provide a wholesome technique to do it? We took a more in-depth take a look at this well-liked breakfast to seek out out if Particular Okay muesli is nice for you and the way wholesome it’s.

Disclaimer: This put up accommodates affiliate hyperlinks. Which means that I’ll get a small fee for those who purchase a product after clicking a hyperlink. It received't value you something.

Particular Okay cereals – components

The components for the Particular Okay muesli range relying on the style chosen. Nevertheless, most varieties include the primary components of rice, wheat gluten, wheat bran and sugar.

The Unique Particular Okay grain accommodates defatted wheat germ, which is produced by extracting the oil from wheat germ to provide the grain a toasty style.

Different flavors like Crimson Berries and Fruit & Yogurt include wheat bran, which is an efficient supply of vitamins, protein and fiber.

Particular Okay cereals – vitamin

When contemplating the dietary worth of cereals, it’s all the time greatest to verify the label to find out if the cereal you select is appropriate in your wants. All of us should make it possible for we’ve got a wholesome and nutritious breakfast. Right here's our fast information to vitamins in Particular Okay cereals:


Particular Okay cereals include completely different quantities of carbohydrates relying on their style. Listed below are the main points of the three hottest choices (primarily based on a 39g serving):

  • Red berries: Dietary fiber – three g / whole sugar – 11 g (together with 10 g added sugar)
  • original: Dietary fiber – <1 g / whole sugar – 5 g (together with Four g added sugar)
  • Honey & oats: Dietary fiber – Four g / whole sugar – 11 g (together with 11 g added sugar)

The unique taste accommodates much less sugar than different varieties – the Crimson Berries and Honey & Oats varieties every include 11 g of sugar – of which a minimum of 10% sugar is added.

When you think about that 10 grams of sugar is equal to 2.5 teaspoons of sugar (which has no dietary worth), Particular Okay might not be as wholesome as you thought it will be.

dietary fiber

Whereas the unique Particular Okay has the bottom sugar content material, it additionally accommodates lower than 1 g of fiber. Dietary fiber is crucial for sustaining a wholesome digestive system The British Nutrition Foundation recommends an adult to consume 30 grams of fiber a day.

This makes Particular Okay Unique a nasty alternative if you’re in search of a breakfast choice to extend your fiber consumption. The aromas of pink berries and honey and oats are barely increased, however haven’t any vital affect on the day by day consumption of fiber.

It's value including a chopped banana or apple to your Particular Okay bowl to extend the quantity of fiber you eat at breakfast.

fats content material

There’s some excellent news for Particular Okay when it comes to fats content material. The Unique selection accommodates virtually no fats. Crimson berries include solely 0.5 g and honey and oats include 1 g.

With the typical fats content material of simply 0.5 g serving, they aren’t saturated or include trans fat, that are the worst fat for cardiovascular well being.

Lowering the quantity of unhealthy fats in our food plan is all the time an excellent factor, nevertheless it shouldn’t be forgotten that some low-fat meals include a whole lot of sugar, since, sadly, it’s the sugar (or fats) from which many grains are made tastes so good.


On Adult women should consume at least 45 g Protein per day. Protein is a vital element that helps your physique construct and restore tissue. It additionally makes you’re feeling full longer, which is essential when making an attempt to shed weight or eat much less.

The Unique Particular Okay gives 7 g of protein (or 13 g if served with a cup of skimmed milk), whereas the opposite flavors are decrease with solely three g of protein per 39 g serving.

For an additional enhance of protein, Kellogg's have one Special K protein grain, This gives 15 g of protein (which will increase to 22 g with a cup of skimmed milk) and is a greater choice to replenish your protein ranges.


There are fluctuations within the variety of energy in every grain, among the well-liked flavors have the next energy per 39 g serving:

  • Crimson berries: 140 energy (200 energy with ¾ cup of skimmed milk)
  • Unique: 150 energy (210 energy with ¾ cup of skim milk)
  • Honey & Oats: 150 energy (210 energy with ¾ cup of skim milk)

As compared, Kellogg's Crunchy Nut Cornflakes have 157 energy per serving and Coco Pops 150 energy, which doesn't make Particular Okay a lot decrease than many different well-liked breakfast cereals.

Nutritional vitamins and minerals

Many breakfast cereals, together with Particular Okay, are enriched with minerals and nutritional vitamins. The Unique Particular Okay accommodates nutritional vitamins A, C and E in addition to B complicated nutritional vitamins corresponding to niacin and riboflavin. One serving additionally gives 100% of your RDA folic acid and 10 mg of potassium.

Particular Okay vs Cornflakes vs Oatmeal – A fast dietary comparability per 100 g

Particular Okay unique Kellogg's cornflakes Quaker prompt oatmeal
energy 375 energy 378 energy 370 energy
whole fats 1.5 g 0.9 g 7.7 g
salt 1g 1.13 g 0g
whole carbohydrates 79 g 84g 59g
of which sugars 15 g 8g 1 g (naturally occurring)
protein 9g 7g 11g
dietary fiber 4.5 g 3g 9g

As you possibly can see from the desk above, Particular Okay Unique Muesli matches between cornflakes and prompt oatmeal in terms of the quantity of carbohydrates it accommodates. However sadly, it has probably the most sugar of all which doesn’t happen naturally – it’s added, processed sugar with out dietary worth.

By way of energy and salt, Particular Okay Unique is similar to Kelloggs Corn Flakes and solely barely protein-rich than Cornflakes. Nevertheless, this doesn’t make Particular Okay cereals more healthy than sugary corn flakes.

In the event you evaluate Particular Okay unique cereals with Quaker oatmeal, you’ll shortly discover that the energy per 100 g don’t differ an excessive amount of Oatmeal is way more healthy as a result of it accommodates extra protein, extra fiber, no salt, and so much much less carbohydrates,

Take into account that oatmeal will preserve you full for longer because it accommodates a bit extra protein per 100g and extra fiber. So Quaker Oatmeal is our winner if you’re in search of a more healthy begin to the day,

Is Particular Okay good for weight reduction?

We haven't discovered that Particular Okay Cereal has weight reduction advantages over most different breakfast cereals.

The entire varieties we examined have 4.5 Slimming World Syns per serving and most varieties include a whole lot of added sugar, which may result in weight acquire if consumed too usually. The healthiest particular Okay choice can be that Original taste Nevertheless, since this accommodates the least quantity of added sugar, you must know that there are a lot more healthy grain choices in terms of sugar ranges. It’s a lot better for those who follow it oatmeal or makes an attempt pure shredded wheatFor instance, each with out added sugar.

Are particular Okay-bars wholesome?

Particular Okay is just not solely a grain model, but in addition a Kellogg product Special K bars These come in useful for a fast snack on the go, but in addition include added sugars and will due to this fact be consumed moderately when making an attempt to shed weight or cut back sugar consumption.

Our final ideas … is Particular Okay wholesome?

We discovered that whereas Particular Okay is a straightforward and attractive breakfast choice that accommodates among the nutritional vitamins and minerals your physique must operate, it’s not as wholesome and useful for weight reduction as most individuals suppose.

We suggest utilizing a bowl of porridge for a extra balanced breakfast, as it’s crammed with pure components that make you’re feeling full longer and cut back the probability that you should have a chunk to eat between meals.

Creator bio

Kerry passionately believes that consuming a wholesome and nutritious breakfast gives a head begin to meet your day by day dietary wants. It encourages everybody to take time for breakfast, which is able to make you’re feeling full to face the day and encourage a more healthy number of meals total.


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