Cap'n Crunch's Crunch Berries Sweetened Corn & Oat Cereal scores 1/100, primarily due to its **high added sugar content** and classification as an ultra-processed food.
FoodScore: 1/100 (Avoid) due to high added sugar and ultra-processing.
Contains 30.96g of added sugar per 100g, a significant amount.
Provides 109% DV for iron and 134% DV for zinc per 100g.
Classified as NOVA class 4, indicating it is an ultra-processed food.
Best consumed as an occasional treat in very small portions due to its nutritional profile.
Scores -46 points above the grain category average (47/100 across 2269 foods).
Fiber
2.2g
8% of Daily Value
Protein
4.23g
8% 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, Riboflavin)+8
−
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 1
Cap'n Crunch's Crunch Berries Sweetened Corn & Oat Cereal receives a FoodScore of 1 out of 100, largely driven by its nutritional composition. The product contains a substantial 30.96g of added sugar per 100g, which incurs a significant penalty in the scoring system. Additionally, the presence of trans fat contributes to a further penalty. As an ultra-processed food (NOVA class 4), it receives a deduction for its extensive processing. While the cereal does provide some micronutrients, notably 109% DV for iron and 134% DV for zinc per 100g, these bonuses are outweighed by the penalties. The ingredient list includes corn flour and oat flour, but the overall formulation, including ingredients like sugar, palm and/or coconut oil, and natural and artificial flavor, positions it far from a whole-grain breakfast baseline like plain rolled oats, which would offer more fiber and less added sugar.
Health benefits
What the nutrients in cap'n crunch's crunch berries sweetened corn & oat cereal (2-20 ounce) 40 ounce 2 pack bag actually do for you, grounded in established dietary science.
Source of Fortified Iron
Cap'n Crunch's Crunch Berries provides a notable amount of iron, delivering 19.62mg per 100g, which is 109% of the Daily Value. Iron is an essential mineral crucial for the formation of red blood cells and oxygen transport throughout the body. For individuals who may have difficulty meeting their iron needs through other dietary sources, this cereal can contribute to their daily intake, supporting healthy blood function.
Source of Fortified Zinc
This cereal is fortified with zinc, offering 14.7mg per 100g, which accounts for 134% of the Daily Value. Zinc plays a vital role in numerous bodily functions, including immune system support, wound healing, and DNA synthesis. Including foods fortified with zinc can help ensure adequate intake of this important trace mineral, especially for those with limited dietary variety.
Contains B Vitamins
Cap'n Crunch's Crunch Berries is fortified with several B vitamins, including Niacinamide, Thiamin Mononitrate, Riboflavin, Pyridoxine Hydrochloride, and Folic Acid. These B vitamins are essential coenzymes involved in energy metabolism, helping the body convert food into usable energy. While the specific amounts vary, their presence contributes to the product's micronutrient profile, supporting overall metabolic health.
Cap'n Crunch's Crunch Berries Sweetened Corn & Oat Cereal scores 1/100, primarily due to its high added sugar content and classification as an ultra-processed food.
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 is best approached as an occasional treat rather than a daily staple.
To reduce added sugar intake, consider mixing a small portion of Cap'n Crunch with a higher-fiber, lower-sugar cereal like plain shredded wheat.
Pair with fresh fruit (berries, banana) and a source of protein (Greek yogurt, milk) to add nutrients and increase satiety.
Use as an occasional topping for yogurt or oatmeal to add texture and a small amount of flavor, rather than consuming a full bowl.
Be mindful of portion sizes; the serving size is 3/4 cup (26g), which is smaller than many people typically pour.
Things to keep in mind
Consumers should be aware of the high added sugar content in Cap'n Crunch's Crunch Berries, which is 30.96g per 100g. This can contribute significantly to daily sugar intake, which the Dietary Guidelines recommend limiting. The cereal also contains Red 40, Yellow 5, Blue 1, and Yellow 6, which are artificial food colorings. While approved for use, some individuals, particularly children, may experience sensitivities to these dyes. The presence of BHT (preservative) is also noted. Individuals managing blood sugar levels, such as those with diabetes, should consume this product with caution due to its high carbohydrate and sugar load.
Cap'n Crunch's Crunch Berries is an ultra-processed cereal with a FoodScore of 1/100, indicating it is not a healthy choice for regular consumption. It is very high in added sugars and contains artificial colors and preservatives. While it is fortified with some vitamins and minerals like iron and zinc, these do not offset its overall nutritional profile.
How does Cap'n Crunch compare to other breakfast cereals?
Compared to a whole-grain breakfast cereal like Cheerios, Cap'n Crunch's Crunch Berries contains significantly more added sugar and is lower in fiber. For example, plain Cheerios typically have less than 2g of added sugar per serving and more fiber, making them a more nutritionally sound option for daily breakfast.
What is 'natural and artificial flavor' in the ingredient list?
The term 'natural and artificial flavor' indicates a blend of flavorings derived from natural sources and those created synthetically. These are added to enhance the taste profile of the cereal. While generally recognized as safe, they contribute to the product's ultra-processed classification.
What is a reasonable portion size for Cap'n Crunch's Crunch Berries?
The declared serving size for Cap'n Crunch's Crunch Berries is 3/4 cup (26g). This portion provides a significant amount of added sugar. To manage intake, it is advisable to stick to this small portion size and consider it an occasional treat rather than a regular part of your diet.
Can I eat Cap'n Crunch's Crunch Berries if I'm trying to reduce my sugar intake?
Given that Cap'n Crunch's Crunch Berries contains 30.96g of added sugar per 100g, it is not an ideal choice if you are trying to reduce your sugar intake. Opting for cereals with no or very low added sugar, or unsweetened oatmeal, would be more aligned with that goal.