Cap'N Crunch's Crunch Berries Sweetened Corn & Oat Cereal scores 24/100 (Avoid) primarily due to its **high added sugar content**.
Cap'N Crunch's Crunch Berries scores 24/100, indicating it should be avoided as a regular dietary staple.
This cereal contains 29.62g of added sugar per 100g, a significant factor in its low score.
It is classified as NOVA class 4, meaning it is an ultra-processed food.
Compared to plain rolled oats, this product is substantially higher in added sugars and sodium.
Consider this cereal as an occasional treat rather than a daily breakfast option.
Scores -23 points above the grain category average (47/100 across 2269 foods).
Fiber
3.8g
14% of Daily Value
Protein
3.85g
8% of Daily Value
Added sugar
29.62g
59% of Daily Value
Sodium
730.77mg
32% of Daily Value
+
What it brings to the table
Fiber (3.8g)+4
Micronutrients (Iron, Zinc, Folate, Riboflavin)+8
−
What holds it back
Added sugar (29.6g)-25
Sodium (730.8mg)-3
Ultra-processed (NOVA 4)-10
Why it scores 24
Cap'N Crunch's Crunch Berries Sweetened Corn & Oat Cereal receives a FoodScore of 24 out of 100, placing it in the 'Avoid' category. This score is largely driven by its high concentration of added sugars, which contribute 29.62g per 100g. This amount significantly exceeds dietary recommendations and incurs a substantial penalty in the scoring system. The presence of sodium citrate and other ingredients contributes to a sodium content of 730.77mg per 100g, also a notable penalty. Furthermore, as a NOVA class 4 food, it is categorized as ultra-processed, which carries an additional penalty. While the cereal does offer some fiber (3.8g per 100g) and is fortified with several micronutrients like iron (96% DV), zinc (131% DV), and folate (385% DV), these bonuses are not sufficient to offset the penalties from added sugar, sodium, and processing. In contrast, a baseline like plain rolled oats provides whole grains and fiber without the high levels of added sugar and sodium found in Cap'N Crunch.
Health benefits
What the nutrients in cap'n crunch's crunch berries sweetened corn & oat cereal 13 ounce paper box actually do for you, grounded in established dietary science.
Micronutrient Fortification
This cereal is fortified with several essential micronutrients, which can contribute to daily intake for individuals who consume it. Specifically, it provides a high percentage of the Daily Value for iron (96% DV), which is crucial for oxygen transport, and zinc (131% DV), important for immune function and metabolism. It also delivers a substantial amount of folate (385% DV), a B vitamin vital for cell growth and development. While these nutrients are beneficial, they are delivered within a product high in added sugar.
Source of B Vitamins
Cap'N Crunch's Crunch Berries contains several B vitamins, including niacinamide, thiamin mononitrate, riboflavin, and pyridoxine hydrochloride. These B vitamins play critical roles in energy metabolism, helping the body convert food into usable energy. They are also important for nerve function and maintaining healthy skin and eyes. The fortification helps ensure that individuals consuming this cereal receive these specific vitamins, even if the overall nutritional profile is not optimal.
Provides Some Fiber
Despite being a sweetened cereal, this product does offer some dietary fiber, with 3.8g per 100g. Fiber is important for digestive health, helping to maintain bowel regularity and contributing to feelings of fullness. While this amount is not exceptionally high, it can contribute to an individual's daily fiber intake. Pairing this cereal with other fiber-rich foods, such as fruit, could further enhance its fiber contribution.
Cap'N Crunch's Crunch Berries Sweetened Corn & Oat Cereal scores 24/100 (Avoid) primarily due to its high added sugar content.
How to eat it
Cap'N Crunch's Crunch Berries is typically consumed as a breakfast cereal, often with milk. It is also sometimes eaten as a dry snack. Due to its high added sugar content, it's important to consider portion sizes and frequency of consumption.
To reduce added sugar intake, consider mixing this cereal with a lower-sugar, higher-fiber cereal like plain shredded wheat.
Pair with fresh fruit (berries, banana slices) to add natural sweetness, fiber, and additional vitamins.
Use a smaller bowl to help manage portion sizes, as the recommended serving is 3/4 cup (26g).
Consider this cereal as an occasional treat rather than a daily breakfast staple to moderate overall added sugar consumption.
Things to keep in mind
This product contains several artificial colors, including Red 40, Yellow 5, Blue 1, and Yellow 6. While approved for use, some individuals may choose to limit artificial colors in their diet, particularly for children. The ingredient list also includes BHT (preservative) and tocopherols (preservative), which are used to maintain product freshness. Individuals with sensitivities to food additives may wish to review the ingredient list carefully. The high sodium content (730.77mg per 100g) should be noted by individuals monitoring their sodium intake, such as those with high blood pressure. The significant amount of added sugar is a primary concern for individuals managing blood sugar levels, such as those with diabetes, or those aiming to reduce overall sugar consumption.
Cap'N Crunch's Crunch Berries scores 24/100 on FoodScore, placing it in the 'Avoid' category. This is primarily due to its high added sugar content (29.62g per 100g) and its classification as an ultra-processed food. While it is fortified with some micronutrients, its overall nutritional profile suggests it is not a healthy choice for regular consumption.
How does Cap'N Crunch compare to other breakfast cereals?
Compared to a whole-grain, unsweetened cereal like plain Cheerios, Cap'N Crunch's Crunch Berries is significantly higher in added sugars and sodium. Many other cereals in the market offer more fiber and less added sugar. For example, a serving of plain rolled oats provides more fiber and no added sugar, making it a more nutritionally dense option.
What is 'palm and/or coconut oil' in the ingredients?
Palm and/or coconut oil are fats used in this cereal. Both are sources of saturated fat, which can impact cardiovascular health when consumed in excess. The 'and/or' indicates that the manufacturer may use either oil depending on availability, but both contribute to the product's total fat content.
What is a reasonable portion size for this cereal?
The declared serving size for Cap'N Crunch's Crunch Berries is 3/4 cup (26g). Adhering to this portion size is important for managing intake of added sugars and calories. Many people consume larger portions, which would further increase the nutritional impact of the cereal.
Can I eat this cereal if I am trying to reduce sugar intake?
Due to its high added sugar content, Cap'N Crunch's Crunch Berries is not ideal for individuals actively trying to reduce their sugar intake. If consumed, it should be in very small, infrequent portions, or mixed with a much lower-sugar alternative to dilute the sugar content.