Special K Shake Review (UPDATED 2024) – Is It Safe?

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AVG Rating: 6.9/10

Special K Shake are a brand of shake made by the famed cereal brand, Kellogg’s. The shakes were made to be a meal replacement drink and contain a combination of milk protein, soy protein, plus vitamins and minerals.

The Special K Shakes are part of the larger Special K line of products, all of which can be consumed in the Special K challenge, which claims users can lose two jeans sizes in two weeks.

See which shakes really work by clicking the link provided.

Special K Shake Overview

The Special K Shakes were made to function as a meal replacement tool. Users can consume one of the 190-calorie shakes in place of lunch or breakfast. The shakes are part of the low-calorie line of Special K products, which can be combined to make up the Special K diet.

The Special K diet is made up of any combination of cereal, shakes, frozen foods, bars, and more—all of which help users cut calories and get the vitamins they need to get through the day.

There’s nothing especially unique about the challenge; it seeks to provide some portion control guidance in the form of prepackaged and labeled products.
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In all, it seems the Special K challenge is used to market Kellogg’s products and at a glance, doesn’t seem especially healthy.

Our experts look at a long list of shakes and dietary supplements aimed at helping you lose weight, build muscle, or conveniently replace a meal.

Special K Shake Claims

The Special K Shake is designed to replace one or two meals a day. The drink doesn’t contain any appetite suppressing ingredients or probiotics, so your main benefit with this particular drink is the fact that it contains nearly 200 calories and contains 10-15 grams of protein, depending on the flavor. Special K Shake serves as a tool that makes calorie tracking easier or more convenient for people who don’t have time to cook.

Beyond that, the benefits are minimal. The ingredient label quickly reveals that the product is highly processed. The third ingredient listed is sugar and the second is soy protein isolate. Instead of whey protein, users get soy, combined with non-fat milk, so you’re not getting that fast amino acid delivery you’d find in a higher quality shake.

In all, there is little “real food” present in this product. It’s a little bit of dairy, soy protein, and beyond, which several artificial ingredients, sugar, and more. While the caloric deficit may help users lose weight–there’s nothing special about this formula that will suppress your appetite or boost your metabolism.

It’s a watery milkshake with 18 grams of sugar per serving and a lot of questionable ingredients. It’s unlikely to cause harm when consumed on occasion, but we don’t see this as a sustainable, long-term meal replacement.

Click this link to hear from our diet experts — they’ll let you know which shakes and diet regimens work best.

Special K Shake Ingredients

At a glance, this product contains a lot of processed ingredients. You’re getting GMO soy, canola oil, a variety of artificial colors and sweeteners, and sugar. Here is a look at the formula, as found on the official Special K website.

  • Water
  • Non-fat milk
  • Soy protein isolate
  • Sugar
  • Canola oil
  • Acesulfame potassium
  • Artificial colors
  • Vitamins and minerals

Instead of whey protein, Special K uses a combination of non-fat milk and soy protein isolate. Unfortunately, this doesn’t provide the fast absorption that makes whey protein such a great asset for weight loss.

Acesulfame potassium, also known as Ace K, is an artificial sweetener that contains a known carcinogen. This ingredient has been linked to concerns like kidney and liver damage, as well as depression, headaches, nausea, and more. On top of using Ace K, Kellogg’s has used sugar in this formula.

Soy protein, too, comes with its own set of problems. Soy protein isolate contains more isoflavones (an estrogenic plant compound) than your average serving of soy.

GMO soy may expose users to pesticides, as opposed to organic soy, and when consumed in large amounts,

Read more about protein shakes, diet pills, and more. Our experts—share their thoughts here.

The Science Behind the Special K Shake

The science behind Special K relies on the basic concept of reducing calories to result in weight loss. The product contains a lot of sugar, plus artificial sweetener, Ace K and red, yellow, and synthetic blue dyes. Based on initial our look at the formula, the product doesn’t seem exceptionally healthy.

Sure, it is fortified with plenty of vitamins and minerals, but the high sugar content, GMO soy protein, and processed ingredients make this product one of the least attractive protein products we’ve seen.

Click here to read more of our protein shake reviews, and see which brands might work for you.

Word on the Street About Special K Shake

People liked the flavor of these shakes. They’re ready to drink so that they might be more appealing than your average powder container.

That said, they only contain 5 grams of fiber and 10 grams of protein. The drink isn’t especially filling, and many users recommend drinking Special K Shakes and eating a small sandwich, a banana, or some other small meal.

That said, they are fairly affordable. You can get 15 shakes on Amazon for just over $17, or you can pick them up in just about any grocery store. So, these shakes are pretty accessible—and users were pleased with the ability to pick these up at the market.

Like Special K bars and cereals, the shakes are somewhat processed. They contain a long list of ingredients, but they all come in the form of vitamin and mineral fortification, which is fine here and there, but it seems like this isn’t the highest quality solution out there.

Some of the more expensive shakes on the market come with fruits and vegetables or superfood ingredients like green tea, moringa, or chlorophyll. Special K doesn’t offer anything special to the consumer.
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Follow the link to read more about using meal replacement shakes to lose weight. Experts share their thoughts here.

Is Special K Shake Worth a Try?

Special K does have some key benefits associated with its use. For example, users have easy access to this product. You can buy this at an affordable rate from nationwide retailers both in person and online. It’s cheap, as compared to similar products. Some shakes cost up to $4 per serving, while Special K costs just over a dollar per drink.

But upon looking at the contents of the shake, it’s clear that this isn’t a high-quality food product.

The drink contains 23 grams of carbs and a whopping 18 grams of sugar. You’re getting a milk-based drink, but they haven’t added any additional whey protein, so it’s not as beneficial as a competing drink that contains whey explicitly. Instead, the 10 grams of protein included in the formula come from soy protein isolate—and the soy used to make this product is likely genetically modified.

Additionally, the Special K Shake doesn’t contain any other ingredients that nourish and support the body as it goes through the weight loss journey. For example—other shakes contain superfood ingredients or real fruits and vegetables, probiotics, the fiber that keeps you full. Special K is sugar, milk, and soy, with synthetic vitamins added in for good measure.

Finally, the Special K challenge states that you’ll lose two sizes in two weeks— from merely eating Kellogg’s line of processed foods instead of aiming to improve your existing diet. Sure, calorie restriction leads to weight loss, but we don’t see this as being a sustainable program.

Click here to read our list of top ten diet shakes.

Special K Shake FAQ

  1. How many calories are in the Special K shake?
    Each ready-made shake comes with 190 calories. The shake is meant to replace one or two meals per day, and following the diet, should result in consuming fewer calories than you would normally.
  2. Where can you buy Special K Shakes?
    Special K Shakes are available in most conventional supermarkets such as Safeway, Albertsons, Target, Walmart, and drugstores like CVS and Rite Aid.
  3. How much does this product cost?
    Walmart and Amazon both offer this product at $5.98 per every four shakes, $11.10 per box of eight shakes. Pricing is fairly consistent across several channels.
  4. How many grams of sugar are in Special K Shakes?
    Each shake comes with 18 grams of sugar. As a point of reference, the American Heart Association recommends that the average woman consume no more than 25 grams of sugar per day. Should you follow the Special K Diet, you’ll quickly exceed that amount.

What Really Works?

We’ve looked at an awful lot of protein products, only to find that our favorite on the list is 18Shake. This protein shake works as a weight management tool–it contains a patented appetite-suppressing fiber, plus high-quality whey protein, vitamins, minerals, fruits, and vegetables. Click this link to read more about using 18Shake and to place your first order.

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