Cap'n Crunch's Cinnamon Roll Crunch Flavored Sweetened Corn & Oat Cereal 10.3Oz Paper Box
Cap'n Crunch's Cinnamon Roll Crunch receives a FoodScore of 4/100 (Avoid) primarily due to its **high added sugar content** and classification as an **ultra-processed food**.
This cereal has a FoodScore of 4/100, indicating it is not a recommended daily choice.
A 100g serving contains 30.85g of added sugar, contributing significantly to its low score.
It is classified as NOVA class 4, meaning it is an ultra-processed food.
Compared to plain rolled oats, this cereal offers less fiber and significantly more added sugar.
Consider this product as an occasional treat rather than a regular breakfast staple.
Scores -43 points above the grain category average (47/100 across 2269 foods).
Fiber
2.8g
10% of Daily Value
Protein
4.44g
9% of Daily Value
Added sugar
30.85g
62% of Daily Value
Sodium
655.56mg
29% of Daily Value
+
What it brings to the table
Fiber (2.8g)+2
Micronutrients (Iron, Zinc, Vitamin A, Folate, Riboflavin)+10
−
What holds it back
Added sugar (30.9g)-25
Sodium (655.6mg)-3
Trans fat present-20
Ultra-processed (NOVA 4)-10
Why it scores 4
Cap'n Crunch's Cinnamon Roll Crunch scores 4/100, largely driven by its nutritional profile. A significant penalty of -25 points is applied due to the high added sugar content, which stands at 30.85g per 100g serving. The presence of trans fat, although a small amount (0.06g), incurs a -20 point penalty. As a NOVA class 4 food, it is considered ultra-processed, leading to an additional -10 point deduction. The sodium content of 655.56mg per 100g also contributes a -3 point penalty. While the cereal does receive some bonuses for its fiber content (2.8g, +2 points) and fortification with micronutrients like iron (140% DV), zinc (178% DV), Vitamin A (16% DV), and folate (390% DV), these are not enough to offset the substantial penalties. The ingredient list includes sugar and brown sugar early on, confirming the high sugar load. Compared to a baseline of plain rolled oats, which are naturally low in added sugar and sodium, this Cap'n Crunch cereal presents a stark contrast in its nutritional density.
Health benefits
What the nutrients in cap'n crunch's cinnamon roll crunch flavored sweetened corn & oat cereal 10.3oz paper box actually do for you, grounded in established dietary science.
Micronutrient Fortification
This cereal is fortified with several essential micronutrients, which can help address potential dietary gaps. A 100g serving provides 140% of the Daily Value for iron and 178% for zinc, both crucial for immune function and cellular metabolism. It also offers 390% of the Daily Value for folate, important for cell growth and development. While these nutrients are added, they can contribute to meeting daily requirements, especially for individuals who may not consistently consume a wide variety of nutrient-rich foods.
Source of B Vitamins
Cap'n Crunch's Cinnamon Roll Crunch is fortified with several B vitamins, including niacinamide, thiamin mononitrate, riboflavin, and pyridoxine hydrochloride. These B vitamins play a vital role in energy metabolism, helping the body convert food into usable energy. They are also important for nerve function and red blood cell formation. While the fortification provides these nutrients, it's important to consider the overall nutritional context of the cereal.
Quick Energy Source
Due to its high carbohydrate content, particularly from sugars and refined grains, this cereal can provide a rapid source of energy. With 396.3 calories per 100g, it offers a quick caloric boost. This can be useful in situations where immediate energy is needed, such as before certain physical activities. However, the rapid energy release is often followed by a quick drop in blood sugar due to the lack of significant fiber or protein to slow absorption.
Cap'n Crunch's Cinnamon Roll Crunch receives a FoodScore of 4/100 (Avoid) primarily due to its high added sugar content and classification as an ultra-processed food.
How to eat it
Cap'n Crunch's Cinnamon Roll Crunch is typically consumed as a breakfast cereal, often with milk. A common portion size is 1 cup (27g), but many individuals may consume larger servings. The high sugar content means it's best considered an occasional food rather than a daily staple.
Pair with unsweetened milk (dairy or plant-based) and a handful of nuts or seeds to add protein and healthy fats, which can help moderate blood sugar response.
Combine a small portion of this cereal with a higher-fiber, lower-sugar option like plain oatmeal or whole-grain flakes to reduce overall added sugar intake.
Use as an occasional topping for yogurt or fruit, rather than a standalone meal, to control portion size and add texture.
Be mindful of serving sizes; the listed 1 cup (27g) is a small portion, and exceeding it will significantly increase sugar and calorie intake.
Things to keep in mind
This product contains sulfites, which can cause allergic reactions in sensitive individuals, particularly those with asthma. The presence of natural and artificial flavor is common in ultra-processed foods, and while generally recognized as safe, some individuals prefer to limit their intake of artificial ingredients. The high added sugar content (30.85g per 100g) is a significant concern for individuals managing blood sugar levels, such as those with diabetes or pre-diabetes, and for children, where excessive sugar intake can contribute to dental issues and unhealthy dietary patterns. The palm and/or coconut oil contribute to the saturated fat content, which should be consumed in moderation as part of a balanced diet.
Based on its FoodScore of 4/100, Cap'n Crunch's Cinnamon Roll Crunch is not considered a healthy food choice for regular consumption. It is an ultra-processed cereal with a high amount of added sugar and contains trans fats. While fortified with some vitamins and minerals, these do not outweigh the less desirable nutritional aspects.
How does Cap'n Crunch compare to other breakfast cereals?
Compared to a whole-grain, lower-sugar cereal like Cheerios, Cap'n Crunch's Cinnamon Roll Crunch has significantly more added sugar and is classified as ultra-processed. For instance, many plain oat-based cereals offer more fiber and less added sugar, making them a more nutritionally dense option. This cereal is best viewed as a treat cereal rather than a daily breakfast staple.
What is 'natural and artificial flavor' in this cereal?
The 'natural and artificial flavor' in Cap'n Crunch's Cinnamon Roll Crunch refers to a blend of substances used to create its specific taste profile. Natural flavors are derived from natural sources, while artificial flavors are synthetically produced. Both are added to enhance the product's taste and aroma, contributing to its palatability as an ultra-processed food.
What is a reasonable portion size for this cereal?
The recommended serving size is 1 cup (27g). Adhering to this portion helps manage the intake of added sugars and calories. Consuming larger portions will significantly increase your intake of these components, making it harder to maintain a balanced dietary pattern.
Can I eat this cereal if I'm trying to reduce my sugar intake?
If you are trying to reduce your sugar intake, Cap'n Crunch's Cinnamon Roll Crunch is not an ideal choice due to its high added sugar content (30.85g per 100g). Even small portions contribute a notable amount of sugar. It would be more beneficial to opt for cereals with less than 5g of added sugar per serving for daily consumption.