Snack Review: Kellogg’s Special K Protein Shakes - Milk Chocolate
I consider myself a connoisseur of all things protein, whether they are shakes, bars, or supplements. For the last five years, I personally blended my own protein shakes using a variety of proteins (whey, casein, soy) and liquids (milk, almond milk, water).
Through trial and error, I like to think I know how a good protein shake should taste and what should (or should not) be in it. So when I was offered a chance to review Special K’s latest line of protein shakes, I thought my background as a proteinoholic would serve me well.
Though there are a few flavors on the market, I was sent their milk chocolate flavor. Glancing over the nutritional breakdown on the back, I first noticed this thing wasn’t for me. 190 calories for 10 grams of protein? To put that into perspective, a gram of protein is 4 calories, so that means this thing has 40 calories derived from protein, or almost only 20 percent. Is that bad? Well, that depends.
You see, the average body consumes roughly 50 grams of protein a day, which means this shake provides 20 percent of the daily allotment, which works well with the caloric ratio since a person should consume 2,000 calories and therefore this is less than 10 percent of the daily caloric intake, but twice that amount for protein.
The thing is, those numbers are based on males who weigh 150 pound without any serious physical activity. And well… that’s not the majority of us. I weigh 185 pounds and work out eight hours a day, thus consuming 5,000 calories and between 100 and 200 grams of protein a day. So yeah, I’m not exactly the target for this shake.
Some other things to note about the nutritional label are that there is a large amount of sugar in here… 18 grams worth. How much is that? About half the amount of a soda. It’s not an egregious amount, but bear in mind carbohydrates operate at four calories apiece too, so I’m not sure why a protein shake has roughly twice as many calories derived from sugar than protein.
Also, there’s a lot of junk in this. The ingredient list is ridiculous, but to be fair, a large part of that is just scientific names for the fortifications in this shake; however, this does not excuse the use of corn syrup or artificial sweeteners.
On some positive notes, this shake does provide you with five grams of fiber (one-sixth of your daily intake) and is pretty well fortified without having to cause any serious overdosing of any vitamin or mineral that might occur from consuming any other fortified product.
As for the taste, my first response was that it tastes “chocolaty.” The is the equivalent to the mockolate form of liquids. This doesn’t surprise me since the only thing chocolate-related in the ingredients list is cocoa.
The texture of this drink didn’t sit well with me. It was kind gritty, with a froth at the start of every sip. Despite it being incredibly runny (I like my shakes viscous), it leaves a thick taste and residue on the palate. This reminded me of drinking a Slim-Fast, a product I know many people adore, but simply tastes bad in my book.
The premise of these, like most Special K products, is to promote healthy weight loss. Well, for all you Special K dieters out there… I hate to break it to you, but there is nothing special about this diet.
A pound is constructed of 3,500 calories, meaning, if you burn 3,500 calories, you lose a pound. When Special K asks you to replace a meal with a bowl of cereal or a protein shake, you’re not losing weight because you’re eating a Special K product, but because this shake at 190 calories has fewer calories than that 800 calories meal you were going to eat. By consuming fewer calories, you lose weight.
For the same amount of calories, you’d get more out of an egg-white omelet loaded with fresh vegetables, fruit on the side, and all the unsweetened homebrewed iced-tea you want, but you’ll be consuming more protein, fiber, and healthier carbs. But not all of us have the time for meals like this, and shakes are handy for the go. I think you can find better ones out there on the market, but these are definitely better for you than that soda.
Editor’s Note: I actually really liked this. I thought the chocolate flavor was pretty good - like chocolate milk you might make yourself, but even more chocolate-flavored. Since I’m not particularly concerned with its nutritional makeup, if I saw this at the store and wanted something that tasted good but wasn’t terrible for me, I’d definitely go for it. In fact, I’d love to try their other flavors. It tastes a hell of a lot better than something like a Yoo-Hoo!
Buy Special K Products Online:
- at Amazon.com
26 Comments
nicole on October 23rd, 2009
Although very true statements..(both factual and your own personal opinion). I disagree.
I absolutely love the taste of the drink. It is a perfect breakfast/lunch/snack replacement.
It gives me the energy I need to perk me up throughout the day. I feel satisfied and full…and it has fiber and protein. I have not only lost weight but it has significantly increased the growth of my hair.
nicole on October 23rd, 2009
Oh might I add that I am a woman. HHAHAHAHA
Haven’t you ever seen a Special K commercial or advertisement??? It is directed toward WOMEN who are looking to get more fit. MEANING most women do not get the protein they need without adding on a ton of extra fat and calories..and for a women its harder usually to lose weight because it goes to our hips,tummies, thighs, and ass. helloooo
nicole on October 23rd, 2009
Oh and women have busy schedules…we may not have time to make an egg white omelet blah blah blah with organic green pepper…blah blah. You gotta take out the ingredients..and cook it…and then clean up..and then eat it…blah blah…
much easier to grab a special k when on the go.
make that moneyyy
Nicole2 on January 15th, 2010
I agree with the other Nicole. I liked the taste and it is so much easier for me to just grab a shake and run out the door in the morning. Especially at the end of the week when life is wearing on me. I think the egg white omelet with fresh veggie sounds fantastic, but I’m not ready to commit to waking up at 3 am to get that done.
Robbie Jenkins on May 2nd, 2010
I begin drinking the Special K Protein drink for breakfast and the snack crackers late evening two months ago. I eat one good meal a day. (Not diet foods) just my regular meal. I never get hungry and am happy to say I have lost 28 lbs, in that time. I am 72 and unable to excerise like a younger person so I am well pleased with your product.Nothing else has ever worked for me. Thank you so much for such a wonderful product.
LizzyLondon on May 24th, 2010
I was a little bummed out with reading about the shakes. I never really took into account the amount of sugar. I am trying really hard to loose a few pounds but continue to eat healthy. I wake up eat special k cereal, grab a shake mid afternoon then eat a normal dinner in the evening. If I snack I have cheese and crakers, yogurt, trail mix. Do you think I will loose weight by replacing shakes at lunch or will I be gaining instead because of the nature of the shake?
Weezy on June 3rd, 2010
I enjoy drinking Special K Protein Shakes. I have lost about 13 pounds so far. I only replace my lunch with a protein shake. I do not drink them everyday and I am still losing weight. I also workout as well.
paula on July 13th, 2010
I just tried my first Special K shake in the milk chocolate flavor. I can’t speak as to how full they help me feel since I literally just finished it BUT I can speak to the taste. Mmmmmmmmmmmmmm. Delicious, just like a cold glass of chocolate milk.
Q on August 6th, 2010
If you freeze them overnight and let them defrost by lunch, they are much thicker and TASTY! Grab a straw and ENJOY!
loly on August 9th, 2010
Way better tasting and to drink than the Slim Fast… like them way better…
mo22 on August 17th, 2010
I tried the vanilla because I thought it would be great to stick in the blender and add berries to my protien shake before running out the door to work. I really really don’t like the vanilla flavor. Tastes way to sweet and fake. Yuck. I’m gong to stick with my other protien shakes and also stick to chocolate. I guess chocolate can hide anything!
maskp on October 12th, 2010
I have ben drinking the shakes for about four months and i have lost around 27 pounds i drink a shake every three hours.I like the strawberry.
Uridethebushaha on November 16th, 2010
Wow Maskp, you must make a lot of money if you can afford to drink a special K shake every 3 hours. I can only afford one a day ;-(
Sandsnow on January 17th, 2011
Ewww… do NOT try the vanilla one. It was sooo gross. I have not tried the other flavors, and I don’t think that I will.
I am the last person in the world to be a picky eater, trust me… I wouldn’t be going on a diet if I was. But seriously, this tastes like milk of magnesia. Atkins, slim fast, and even walmart protein shakes provide protein shakes with less sugar and more flavor.
sKinnyGirLsWag on January 19th, 2011
hey i’m new to the whole protein shake thing because i work 2 jobs and i only eat 1 real meal a day during the week (which is lunch) because of the simple fact i don’t have time otherwise to sit and eat. this helps me reach my recommended daily protein as well as fiber. usually, in the evenings i eat one peice of fruit, a small bag of popcorn, sunflower seeds, and i drink one in the night time right before i go to the gym. i try to have at least one snack per hour at work, which is 4 hours. I was definitely concerned with the amount of sugar/carbs in the drink because of my medical history (I have PolyCystic Ovarian syndrome). however, i’m not sure if the pros outweigh the cons. i don’t know what to do anymore! advice please?
belle3 on February 8th, 2011
I think the vanilla is great, and just bc it does not have everything In it doesn’t make it a bad drink. Nothing can have absolultey all the vitamins and stuff in it. It’s not perfect but I’m 20 and I just had my first child and I have lost the baby weight plus more . I’m 125 pounds and very happy with the shake. I drink it and I eat something small with it to provide more nutrtion. U cannot expect a drink to do all the work. U want to loose weight then u have to work with it.
SophieMac on February 23rd, 2011
Nothing with 18 grams of sugar is good for you !!!
ike09 on April 4th, 2011
I started the special K diet and believe me I was very hesistant about trying these protein shakes that everyone was talking about. Well I bought the chocolate and vanilla. I tried the chocolate shake in the place of dinner tonight and I admit it tasted like a glass of chocolate milk, the kind that they served in the little cartons in school. I was really satisfied with the taste. So far no complaints.
bob0222 on May 26th, 2011
the vanilla ones are a lot better. the chocolate ones taste horrible. i’d rather eat dirt than drink another chocolate special k shake. and yes, the amount of actual protein is pretty disappointing.
China Doll on June 15th, 2011
I love the Strawberry flavor protein shake. It is delicious and after you drink them for so long…you will no longer be hungry after drinking it. When I first started out, I was hungry an hour after drinking it. You just have to let your body adjust to a shake replacing one of your meals since your body is used to so much more.
Julian Blanc on June 28th, 2011
I like this web site very much, Its a rattling nice billet to read and find info.
Vernon J on August 3rd, 2011
Thanks for the review. I don’t diet, why?
But to hear you say that you could have an egg white omelet, with loads of fruits & veggies just makes it great.
Did it taste better than a slim-fast?
Skipperose on October 25th, 2011
I really enjoyed reading all the comments…thx so much! I’ve had 8 chocolate shakes in my fridge for over 2 wks…I’m ready to begin drinking one-a-day in place of a meal….I really love to eat and I have been mindful of grocery shopping. Pasta, of course, is my favorite. Thank you all again for your supporting comments 
eli on November 2nd, 2011
thank you so much for the review. great job! as for me, while this may not be the greatest choice for shakes it has helped me. I do realize that all the sugar and added crap isn’t great. That being said i have 3 shakes a day and a low (or no) carb dinner with a lot of protein (soups and salad before main dish). I feel full all day and do not feel lacking.
Friday night and saturday we have “family time” meals. So, i do eat more at those times but am careful and choose what to eat and what not to.
over the past 8 weeks, I have lost 10.5 pounds. At this rate i will reach my goal at a fair and healthy pace.
As for the comment about the shake being expensive to have several times a day:
http://www.amazon.com/Special-Protein-Chocolate-4-Count-Bottles/dp/B002DHUCEM
Check this out. If you sign up for a subscription the shakes are $1.25 delilvered! $2.00 a shake at Walmart, Target and the Drug stores.
Alegro Samochody on November 15th, 2011
I’m just writing to let you understand what a fine discovery my friend’s princess went through reading your web site. She mastered too many things, including what it is like to have an ideal teaching nature to make a number of people completely grasp several multifaceted topics. You actually did more than visitors’ desires. I appreciate you for offering the helpful, trusted, informative and as well as easy tips on your topic to Tanya.
Jim on June 26th, 2009
Hey Editor, don’t be hatin’ on Yoo-Hoo!