Cap'N Crunch Crunch Berries Sweetened Corn & Oat Cereal scores 3/100 (Avoid) primarily due to its high content of added sugar and its classification as an ultra-processed food.
This cereal received a FoodScore of 3/100, indicating it is not a recommended daily choice.
A single serving contains 30.96g of added sugar per 100g, a significant contributor to its low score.
Compared to plain rolled oats, this product is significantly higher in added sugars and sodium.
It is a NOVA class 4 food, meaning it is an ultra-processed product.
The cereal is fortified with iron (109% DV) and zinc (134% DV) per 100g.
Scores -44 points above the grain category average (47/100 across 2269 foods).
Fiber
2.2g
8% of Daily Value
Protein
4.27g
9% of Daily Value
Added sugar
30.96g
62% of Daily Value
Sodium
726.92mg
32% of Daily Value
+
What it brings to the table
Fiber (2.2g)+1
Micronutrients (Iron, Zinc, Vitamin A, Folate, Riboflavin)+10
−
What holds it back
Added sugar (31.0g)-25
Sodium (726.9mg)-3
Trans fat present-20
Ultra-processed (NOVA 4)-10
Why it scores 3
Cap'N Crunch Crunch Berries Sweetened Corn & Oat Cereal received a FoodScore of 3 out of 100, largely driven by its nutritional profile. The primary factor contributing to this low score is the high amount of added sugar, at 30.96g per 100g, which incurs a significant penalty. The presence of trans fat, even in a small amount (0.06g per 100g), also leads to a substantial penalty. Furthermore, its classification as a NOVA class 4 food signifies it is ultra-processed, which contributes to a lower score. The sodium content, at 726.92mg per 100g, also negatively impacts the score. While the product does receive some bonuses for its fiber content (2.2g per 100g) and fortification with micronutrients like iron, zinc, Vitamin A, folate, and riboflavin, these are outweighed by the penalties. Ingredients such as sugar and brown sugar are listed early, indicating their prominence. Compared to a baseline of plain rolled oats, Cap'N Crunch contains considerably more added sugars and sodium, and less fiber.
Health benefits
What the nutrients in cap'n crunch crunch berries sweetened corn & oat cereal 18.7 ounce paper box actually do for you, grounded in established dietary science.
Micronutrient Fortification
This cereal is fortified with several micronutrients, providing a notable amount of iron and zinc. Per 100g, it delivers 109% of the Daily Value for iron and 134% for zinc, which can contribute to meeting daily requirements for these essential minerals. Iron is important for oxygen transport in the blood, while zinc plays a role in immune function and cell growth. However, these benefits should be considered in the context of the overall nutritional profile.
Source of B Vitamins
Cap'N Crunch Crunch Berries is fortified with several B vitamins, including niacinamide, thiamin mononitrate, riboflavin, pyridoxine hydrochloride, and folic acid. These B vitamins are crucial for energy metabolism and various bodily functions. For instance, folate provides 405% of the Daily Value per 100g, which is significant for cell division and growth. While beneficial, the fortification does not offset the high added sugar content.
Convenient Breakfast Option
For individuals seeking a quick and easy breakfast, this cereal offers convenience. It requires minimal preparation, making it a fast option for busy mornings. However, it is important to consider the nutritional density of such a choice. Pairing it with other nutrient-rich foods can help to create a more balanced meal, despite its ultra-processed nature.
Cap'N Crunch Crunch Berries Sweetened Corn & Oat Cereal scores 3/100 (Avoid) primarily due to its high content of added sugar and its classification as an ultra-processed food.
How to eat it
Cap'N Crunch Crunch Berries is typically consumed as a breakfast cereal with milk. It is often eaten by children and adults as a quick meal. A common serving size is 3/4 cup (26g), but actual portions consumed may vary.
To improve the nutritional balance, combine a small portion of this cereal with plain Greek yogurt and fresh berries for added protein and fiber.
Consider using this cereal as an occasional treat rather than a daily breakfast staple to moderate added sugar intake.
Pair with a source of healthy fats, such as a handful of unsalted nuts or seeds, to help increase satiety and provide essential fatty acids.
Things to keep in mind
Consumers should be aware of the high added sugar content in Cap'N Crunch Crunch Berries, which can contribute to excessive caloric intake without providing substantial nutritional value. The presence of Red 40, Yellow 5, and Blue 1, which are artificial food colors, may be a concern for some individuals, particularly parents of young children, due to potential associations with hyperactivity in sensitive individuals. The product also contains palm and/or coconut oil, which contribute to its saturated fat content. Individuals managing sodium intake should note the high sodium level (726.92mg per 100g).
Cap'N Crunch Crunch Berries received a FoodScore of 3/100, indicating it is not considered a healthy choice for regular consumption. This is primarily due to its high added sugar content (30.96g per 100g) and its classification as an ultra-processed food. While it is fortified with some micronutrients, these do not outweigh the less favorable nutritional aspects.
How does Cap'N Crunch Crunch Berries compare to other breakfast cereals?
Compared to a whole-grain cereal like Cheerios, Cap'N Crunch Crunch Berries has significantly more added sugar and less fiber. While both are fortified, Cheerios generally offers a more favorable nutritional profile due to its whole grain content and lower sugar. It's important to compare the added sugar and fiber content when evaluating different cereals.
What is 'corn flour' in this cereal?
Corn flour is a finely ground flour made from dried corn. In this cereal, it serves as a primary ingredient, contributing to the texture and bulk. While corn itself can be a whole grain, the processing into flour and combination with other ingredients in this product means it does not contribute to the whole grain benefits typically associated with less processed corn products.
What is a recommended portion size for this cereal?
The manufacturer's recommended serving size is 3/4 cup (26g). Sticking to this portion size can help manage intake of added sugars and calories. However, many individuals consume larger portions, which would further increase the sugar and sodium intake per meal. It is advisable to measure portions to maintain awareness of consumption.
Are the artificial colors in Cap'N Crunch Crunch Berries safe?
The artificial colors used in Cap'N Crunch Crunch Berries, such as Red 40, Yellow 5, and Blue 1, are approved by the FDA for use in food. However, some individuals, particularly children, may experience sensitivities or behavioral changes linked to artificial food dyes. If you have concerns, checking the ingredient list for these specific colors is recommended.