Cap'N Crunch's Crunch Berries Sweetened Corn & Oat Cereal receives a FoodScore of 3/100 (Avoid), primarily due to its **high added sugar content** and classification as an **ultra-processed food**.
This cereal has a FoodScore of 3/100, indicating it is not a recommended daily choice.
A 100g serving contains 30.96g of added sugar, contributing significantly to its low score.
It is a NOVA class 4 food, meaning it is ultra-processed and formulated with multiple additives.
Compared to plain rolled oats, this product offers minimal fiber (2.2g per 100g) and substantially more added sugar.
Consider this product as an occasional treat rather than a regular breakfast staple.
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's Crunch Berries Sweetened Corn & Oat Cereal scores 3/100, reflecting its nutritional profile. The primary factor driving 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 small amounts (0.06g per 100g), also contributes a substantial penalty. As a NOVA class 4 food, it is categorized as ultra-processed, further reducing its score due to its complex formulation and numerous non-whole food ingredients like corn flour and oat flour combined with sugars and oils. While the cereal does receive small bonuses for its fiber content (2.2g per 100g) and fortification with micronutrients such as iron (109% DV) and zinc (134% DV), these are outweighed by the penalties. The sodium content, at 726.92mg per 100g, also incurs a penalty. In comparison to a baseline of plain rolled oats, Cap'N Crunch contains considerably more added sugar and sodium, with less natural fiber.
Health benefits
What the nutrients in cap'n crunch's crunch berries sweetened corn & oat cereal 22.4 ounce 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 109% DV for iron and 134% DV for zinc, both crucial for immune function and cellular health. It also contains 405% DV for folate, important for cell division, and significant amounts of B vitamins like niacinamide, thiamin mononitrate, and riboflavin, which play roles in energy metabolism. While not a primary source of nutrition, this fortification can contribute to daily micronutrient intake.
Quick Energy Source
Due to its high carbohydrate content, particularly from sugars, Cap'N Crunch's Crunch Berries can provide a rapid source of energy. With 396.15 calories per 100g, it offers a caloric density that can be useful for individuals needing quick fuel, such as before a short burst of activity. However, this energy comes primarily from added sugars, which can lead to a rapid rise and fall in blood glucose levels, rather than sustained energy.
Convenient Breakfast Option
As a ready-to-eat cereal, this product offers convenience for busy mornings. It requires minimal preparation, making it a quick option when time is limited. While its nutritional profile suggests moderation, its ease of use can be a factor for individuals seeking a fast breakfast solution. Pairing it with other nutrient-dense foods can help balance the meal.
Cap'N Crunch's Crunch Berries Sweetened Corn & Oat Cereal receives a FoodScore of 3/100 (Avoid), primarily due to its high added sugar content and classification as an ultra-processed food.
How to eat it
Cap'N Crunch's Crunch Berries cereal is typically consumed as a breakfast food, often with milk. A common portion is 3/4 cup, but it's easy to over-pour, leading to higher intake of added sugars and calories. It can also be eaten dry as a snack.
To mitigate the added sugar content, combine a smaller portion of Cap'N Crunch with a higher-fiber, lower-sugar cereal like plain shredded wheat.
Pair with a source of protein and healthy fats, such as a handful of nuts or a serving of plain Greek yogurt, to help slow sugar absorption.
Use as an occasional topping for fruit and yogurt parfaits to add crunch and flavor without making it the main component of the meal.
Measure your serving size (3/4 cup) precisely to avoid consuming excess calories and added sugars, which can quickly accumulate.
Things to keep in mind
This product contains several artificial colors, including Red 40, Yellow 5, Blue 1, and Yellow 6, which some individuals may choose to limit in their diet. It also includes BHT as a preservative. The high added sugar content (30.96g per 100g) is a significant concern, particularly for individuals managing blood sugar levels, such as those with diabetes, or for children, where excessive sugar intake can contribute to dental issues and impact overall diet quality. The sodium content (726.92mg per 100g) is also notable for those monitoring their sodium intake. While the ingredient list does not declare common allergens like milk, soy, wheat, tree nuts, peanuts, or egg, consumers with severe allergies should always check for cross-contamination warnings on the package.
Cap'N Crunch's Crunch Berries cereal is not considered a healthy choice for regular consumption, receiving a FoodScore of 3/100. Its primary drawbacks are its high added sugar content (30.96g per 100g) and its classification as an ultra-processed food (NOVA class 4). While it is fortified with some micronutrients like iron and zinc, these do not outweigh the nutritional concerns associated with its formulation.
How does Cap'N Crunch compare to other breakfast cereals?
Compared to a whole-grain breakfast like plain rolled oats, Cap'N Crunch has significantly more added sugar and sodium, and less natural fiber. When compared to other sweetened cereals, such as Kellogg's Froot Loops, it shares a similar profile of high added sugar and artificial colors. For a more nutritious option in the cereal aisle, consider brands like Cheerios or shredded wheat, which offer lower sugar and higher fiber.
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 contributes to the product's total fat content (1.8g saturated fat per 100g). These oils are often used in processed foods for texture, stability, and shelf life. The 'and/or' indicates that the manufacturer may use either oil depending on availability.
What is a reasonable portion size for this cereal?
The recommended serving size for Cap'N Crunch's Crunch Berries is 3/4 cup (26g). This portion contains approximately 103 calories and 8g of added sugar. Sticking to this measured portion can help manage intake of added sugars and calories, especially if you are consuming it as an occasional treat.
Can this cereal be part of a balanced diet?
While not ideal for daily consumption, Cap'N Crunch's Crunch Berries can be included in a balanced diet in strict moderation. It is best viewed as an occasional treat rather than a foundational food. To balance its nutritional profile, pair it with other nutrient-dense foods, such as fresh fruit, nuts, or plain dairy products, and ensure the rest of your diet is rich in whole foods.