Cap'N Crunch's Oops!All Berries Corn&Oat Cereal receives a FoodScore of 3/100 (Avoid), primarily due to its **high added sugar content** and status as an ultra-processed food.
FoodScore: 3/100 (Avoid).
Contains 30.84g of added sugar per 100g, a significant contributor to its low score.
Provides 121% DV of iron and 151% DV of zinc per 100g, offering some micronutrient fortification.
Classified as NOVA class 4, indicating it is an ultra-processed food.
Compared to plain rolled oats, this cereal has substantially more added sugar and sodium.
Scores -44 points above the grain category average (47/100 across 2269 foods).
Fiber
2.6g
9% of Daily Value
Protein
4.63g
9% of Daily Value
Added sugar
30.84g
62% of Daily Value
Sodium
637.5mg
28% of Daily Value
+
What it brings to the table
Fiber (2.6g)+2
Micronutrients (Iron, Zinc, Vitamin A, Riboflavin)+8
−
What holds it back
Added sugar (30.8g)-25
Sodium (637.5mg)-2
Trans fat present-20
Ultra-processed (NOVA 4)-10
Why it scores 3
Cap'N Crunch's Oops!All Berries Corn&Oat Cereal scores 3 out of 100, placing it in the 'Avoid' category. This low score is largely driven by its high added sugar content, which stands at 30.84g per 100g, incurring a substantial 25-point penalty. The presence of trans fat, even in a small amount (0.01g per 100g), also contributes a significant 20-point penalty. Furthermore, its classification as a NOVA class 4 ultra-processed food results in a 10-point deduction. The sodium content of 637.5mg per 100g adds a minor 2-point penalty. While the product does contain some beneficial micronutrients, specifically iron (21.81mg, 121% DV) and zinc (16.6mg, 151% DV), and a small amount of fiber (2.6g), these bonuses are not enough to offset the penalties. The ingredient list highlights sugar and brown sugar as primary sweeteners, alongside corn flour and oat flour. Compared to a baseline of plain rolled oats, Cap'N Crunch cereal contains considerably more added sugar and sodium, and is significantly more processed.
Health benefits
What the nutrients in cap'n crunch's oops!all berries corn&oat cereal 15.4 ounce box actually do for you, grounded in established dietary science.
Micronutrient Fortification
This cereal is fortified with several micronutrients, notably providing 121% of the Daily Value for iron and 151% of the Daily Value for zinc per 100g. These minerals are essential for various bodily functions, including immune system support and oxygen transport. While the overall nutritional profile is low, these added nutrients can contribute to daily intake, especially for individuals who may have deficiencies in these specific areas.
Source of B Vitamins
Cap'N Crunch's Oops!All Berries Cereal is fortified with several B vitamins, including niacinamide, thiamin mononitrate, riboflavin, and pyridoxine hydrochloride. These B vitamins play crucial roles in energy metabolism and nerve function. For individuals seeking to supplement their intake of these specific vitamins, this cereal provides a source, though it should be considered within the context of its overall nutritional composition.
Convenient Breakfast Option
As a ready-to-eat cereal, this product offers a quick and convenient breakfast solution for busy mornings. Its ease of preparation requires minimal effort, making it a practical choice for individuals with limited time. While not a nutritionally dense option, its convenience can fit into a varied diet when balanced with other nutrient-rich foods throughout the day.
Cap'N Crunch's Oops!All Berries Corn&Oat Cereal receives a FoodScore of 3/100 (Avoid), primarily due to its high added sugar content and status as an ultra-processed food.
How to eat it
Cap'N Crunch's Oops!All Berries Cereal is typically consumed as a breakfast food, often with milk. A common portion is 1 cup (32g), though many consumers may pour larger servings. Its sweet flavor profile makes it appealing, but it's important to be mindful of the added sugar content.
Pair with unsweetened milk (dairy or plant-based) to avoid adding more sugar to your meal.
Combine with a source of protein and healthy fats, such as a handful of nuts or seeds, to improve satiety and balance blood sugar response.
Use as a small, occasional treat rather than a daily staple to moderate intake of added sugars and ultra-processed ingredients.
Mix a small amount with a higher-fiber, lower-sugar cereal, like plain shredded wheat, to dilute the sugar content while still enjoying the flavor.
Things to keep in mind
Consumers should be aware of the presence of several food additives in Cap'N Crunch's Oops!All Berries Cereal. The ingredient list includes Red 40, Blue 1, and Yellow 5, which are artificial food colorings. Some individuals, particularly children, may experience sensitivities to these dyes. The preservative BHT is also listed, which is used to maintain freshness. Individuals with specific dietary concerns or sensitivities to artificial colors and preservatives may wish to limit their consumption of this product. The high added sugar content is also a significant consideration for individuals managing blood sugar levels or those aiming to reduce overall sugar intake.
Is Cap'N Crunch's Oops!All Berries Cereal healthy?
Cap'N Crunch's Oops!All Berries Cereal has a FoodScore of 3/100, indicating it is not considered a healthy choice for regular consumption. Its high added sugar content (30.84g per 100g) and status as an ultra-processed food are the primary reasons for its low score. While it is fortified with some micronutrients like iron and zinc, these do not outweigh the nutritional drawbacks.
How does Cap'N Crunch's Oops!All Berries Cereal compare to plain rolled oats?
Compared to plain rolled oats, Cap'N Crunch's Oops!All Berries Cereal is significantly different nutritionally. Plain rolled oats are a whole grain with no added sugar or sodium, providing substantial fiber. This cereal, in contrast, contains 30.84g of added sugar and 637.5mg of sodium per 100g, and is an ultra-processed food. For a more nutrient-dense breakfast, plain rolled oats are a superior choice.
What is the role of 'palm and/or coconut oil' in this cereal?
The 'palm and/or coconut oil' in Cap'N Crunch's Oops!All Berries Cereal contributes to its fat content, including saturated fat. These oils are often used in processed foods for texture, flavor, and shelf stability. The product contains 2.29g of saturated fat per 100g, which is a moderate amount.
What is a reasonable portion size for this cereal?
The declared serving size for Cap'N Crunch's Oops!All Berries Cereal is 1 cup (32g). Adhering to this portion size helps manage the intake of added sugars and calories. Consuming larger portions would significantly increase the added sugar per serving, making it more challenging to fit within dietary guidelines for sugar intake.
Does this cereal contain whole grains?
The ingredient list for Cap'N Crunch's Oops!All Berries Cereal begins with 'CORN FLOUR' and 'OAT FLOUR.' While oat flour can be a whole grain, the product does not explicitly state 'whole grain' on the ingredient list or in its primary flour components. The fiber content is relatively low at 2.6g per 100g, suggesting it is not a primary source of whole grains.
How does this cereal compare to General Mills' Cheerios?
Compared to original General Mills' Cheerios, Cap'N Crunch's Oops!All Berries Cereal has a much higher added sugar content. Original Cheerios typically contain very little to no added sugar and are made from whole grain oats, offering more fiber. This Cap'N Crunch product is significantly sweeter and more processed, making Cheerios a more favorable option for daily consumption based on nutritional profile.