Cap'N Crunch Berries Sweetened Corn & Oat Cereal scores 1/100 (Avoid) on FoodScore, primarily due to its **high added sugar content** and **ultra-processed nature**.
This Cap'N Crunch cereal receives a FoodScore of 1/100, indicating it is not a recommended daily choice.
It contains 31.02g of added sugar per 100g, a significant contributor to its low score.
The product is classified as NOVA 4, meaning it is an ultra-processed food.
Compared to plain rolled oats, this cereal has substantially more added sugar and sodium.
Consider this product for occasional consumption rather than a regular breakfast staple.
Scores -46 points above the grain category average (47/100 across 2269 foods).
Fiber
2.2g
8% of Daily Value
Protein
4.24g
8% of Daily Value
Added sugar
31.02g
62% of Daily Value
Sodium
716.22mg
31% of Daily Value
+
What it brings to the table
Fiber (2.2g)+1
Micronutrients (Iron, Zinc, Vitamin A, Riboflavin)+8
−
What holds it back
Added sugar (31.0g)-25
Sodium (716.2mg)-3
Trans fat present-20
Ultra-processed (NOVA 4)-10
Why it scores 1
Cap'N Crunch Berries Sweetened Corn & Oat Cereal receives a FoodScore of 1 out of 100, placing it in the 'Avoid' category. This score is largely driven by its high added sugar content, which stands at 31.02g per 100g, incurring a substantial -25 point penalty. The presence of trans fat, even in small amounts (0.06g per 100g), also contributes a significant -20 point penalty. Furthermore, its classification as a NOVA 4 food, indicating it is ultra-processed, results in a -10 point deduction. The sodium content of 716.22mg per 100g adds another -3 penalty. While the cereal does receive minor bonuses for its fiber content (2.2g, +1 point) and the fortification of certain micronutrients like iron, zinc, vitamin A, and riboflavin (+8 points), these are insufficient to offset the major penalties. Ingredients such as sugar, brown sugar, and corn flour are primary components, highlighting its refined carbohydrate and sugar profile. In contrast, a baseline like plain rolled oats contains no added sugar, minimal sodium, and is a whole grain, demonstrating a significant nutritional difference.
Health benefits
What the nutrients in cap'n crunch berries sweetened corn & oat cereal 1.30 ounce plastic cup actually do for you, grounded in established dietary science.
Source of Fortified Micronutrients
This Cap'N Crunch cereal is fortified with several essential micronutrients. It provides 67% DV of iron and 102% DV of zinc per 100g serving, which can contribute to daily intake goals for these minerals. Additionally, it offers 14% DV of Vitamin A and includes B vitamins like niacinamide, thiamin mononitrate, riboflavin, and pyridoxine hydrochloride. While these nutrients are added, they can help address potential dietary gaps, particularly for individuals who may not consume a wide variety of nutrient-dense foods regularly.
Convenient Breakfast Option
For individuals seeking a quick and easy meal, this product offers convenience in preparation. Its single-serving cup format makes it suitable for on-the-go consumption or situations where time is limited. While not a nutritionally optimal choice, its ease of use can be a factor for those needing a rapid breakfast solution. The product requires no cooking and can be consumed with or without milk, fitting into various routines.
Provides Energy
With 397.3 calories per 100g, this cereal provides a source of quick energy, primarily from its carbohydrate content. The combination of corn flour, oat flour, and various sugars contributes to its caloric density. For individuals with high energy demands or those needing a rapid energy boost, this product can serve that purpose. However, the energy comes largely from refined carbohydrates and added sugars, which may lead to rapid blood sugar spikes.
Cap'N Crunch Berries Sweetened Corn & Oat Cereal scores 1/100 (Avoid) on FoodScore, primarily due to its high added sugar content and ultra-processed nature.
How to eat it
Cap'N Crunch Berries Sweetened Corn & Oat Cereal is typically consumed as a breakfast food, often with milk. The 1.30-ounce cup is a common single serving size, designed for convenience. It's important to be mindful of its nutritional profile when incorporating it into a regular diet.
To improve the nutritional balance, consider pairing this cereal with a source of protein and healthy fats, such as plain Greek yogurt or a handful of nuts.
Increase fiber intake by adding fresh fruit like berries or sliced banana to your serving, which can also provide additional vitamins and minerals.
Use this cereal as an occasional treat rather than a daily breakfast to limit intake of added sugars and sodium.
If consuming with milk, opt for unsweetened dairy or plant-based milk to avoid adding more sugar to the meal.
Things to keep in mind
Consumers should be aware of the high added sugar content in this cereal, which is a significant concern for overall dietary health. The product also contains artificial colors such as Red 40, Yellow 5, Blue 1, and Yellow 6, which some individuals may choose to avoid due to potential sensitivities. The presence of BHT (preservative) is another additive that some consumers prefer to limit. While the product does not declare major allergens like milk, soy, or tree nuts, it is important to check for cross-contamination warnings if allergies are a concern. Individuals managing blood sugar levels, such as those with diabetes, should note the high carbohydrate and sugar load. Children, in particular, may benefit from cereals with lower added sugar content.
Is Cap'N Crunch Berries Sweetened Corn & Oat Cereal healthy?
Based on its FoodScore of 1/100, this cereal is not considered a healthy choice for regular consumption. It is an ultra-processed food with a high amount of added sugar (31.02g per 100g) and significant sodium. While fortified with some micronutrients, these do not outweigh the less favorable nutritional aspects.
How does Cap'N Crunch Berries compare to other breakfast cereals?
Compared to a whole-grain, unsweetened cereal like Cheerios Original, Cap'N Crunch Berries has significantly more added sugar and sodium. For instance, Cheerios contains minimal added sugar and is a good source of fiber. This Cap'N Crunch product is also classified as NOVA 4, indicating a higher degree of processing than many other breakfast options.
What is 'natural and artificial flavor' in the ingredient list?
The term 'natural and artificial flavor' refers to a blend of substances used to impart taste. Natural flavors are derived from natural sources, while artificial flavors are chemically synthesized. In this cereal, they contribute to the berry taste profile but do not add nutritional value.
What is a reasonable portion size for this cereal?
The manufacturer-declared serving size is one container (37g), which provides 147 calories, 1.57g protein, and 11.48g added sugar. Sticking to this portion size is recommended to manage intake of added sugars and calories. Consuming larger portions would further increase the intake of these components.
Can this cereal be part of a balanced diet?
While it can be included in a diet, it should be consumed in moderation and infrequently due to its nutritional profile. To balance it, pair it with nutrient-dense foods like fruits, nuts, or dairy. It is not designed to be a primary source of nutrition in a balanced eating pattern.