Cap'n Crunch's Oops! All Berries Sweetened Corn & Oat Cereal receives a FoodScore of 3/100 (Avoid), primarily due to its **high added sugar content** and **ultra-processed nature**.
This cereal scores 3/100, indicating it is not a recommended daily staple.
A 100g serving contains 30.84g of added sugar, contributing significantly to its low score.
The product is classified as NOVA 4, meaning it is an ultra-processed food.
Compared to plain rolled oats, this cereal has substantially more added sugar and sodium.
Consider this product as an occasional treat rather than a regular breakfast option.
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 Sweetened Corn & Oat Cereal earns a FoodScore of 3 out of 100, placing it in the 'Avoid' category. The primary factor driving this low score is the significant amount of added sugar, at 30.84g per 100g, which incurs a substantial penalty of -25 points. The presence of trans fat, even in a small amount (0.01g per 100g), also leads to a -20 point deduction. Furthermore, its classification as a NOVA 4 food, indicating it is ultra-processed, results in another -10 point penalty. The sodium content, at 637.5mg per 100g, also contributes a -2 point penalty. While the cereal does receive some bonus points for its fiber content (2.6g, +2 points) and certain micronutrients like iron (121% DV), zinc (151% DV), and Vitamin A (17% DV), these are insufficient to offset the larger penalties. Ingredients like sugar, corn flour, and oat flour form the base, with various artificial colors and flavors also present. In contrast, plain rolled oats, our whole-grain breakfast baseline, contain no added sugar, trans fat, or artificial ingredients, highlighting the nutritional differences.
Health benefits
What the nutrients in cap'n crunch's oops! all berries sweetened corn & oat cereal 11.5 ounce box actually do for you, grounded in established dietary science.
Source of Fortified Micronutrients
This cereal is fortified with several essential micronutrients. A 100g serving provides 121% of the Daily Value for iron and 151% for zinc, which are important for oxygen transport and immune function, respectively. It also contributes 17% of the Daily Value for Vitamin A. These nutrients are added during processing to enhance the nutritional profile of the cereal.
Provides Some Dietary Fiber
Cap'N Crunch's Oops! All Berries cereal contains 2.6g of fiber per 100g. While not a high-fiber food, this amount can contribute to your daily fiber intake, which is important for digestive health and satiety. Fiber helps regulate bowel movements and can support overall gut function.
Quick Energy Source
With 393.75 calories per 100g and a high carbohydrate content, this cereal provides a rapid source of energy. This can be useful for individuals needing a quick caloric boost, such as before a workout or as a convenient snack. The combination of corn and oat flours, along with sugar, contributes to its energy density.
Cap'n Crunch's Oops! All Berries Sweetened Corn & Oat Cereal receives a FoodScore of 3/100 (Avoid), primarily due to its high added sugar content and ultra-processed nature.
How to eat it
Cap'n Crunch's Oops! All Berries cereal is typically consumed as a breakfast item, often with milk. It's also sometimes eaten as a dry snack. Due to its high sugar content, portion control is key to fitting it into a balanced dietary pattern.
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 a hard-boiled egg, to increase satiety and balance the meal.
Use as an occasional topping for yogurt or fruit, rather than a standalone large serving, to manage portion size.
Consider mixing a small amount with a higher-fiber, lower-sugar cereal to gradually reduce overall sugar intake.
Things to keep in mind
This product contains several ingredients that consumers may wish to note. The presence of Red 40, Blue 1, and Yellow 5 are artificial food colorings that some individuals choose to avoid. The ingredient list also includes BHT, a preservative. For those with specific dietary concerns, the high added sugar content (30.84g per 100g) is a significant factor, especially for individuals monitoring blood sugar levels. The sodium content (637.5mg per 100g) is also notable. While not an allergen, palm and/or coconut oil contribute to the saturated fat content.
Cap'N Crunch's Oops! All Berries cereal is not considered a healthy choice for regular consumption. It has a FoodScore of 3/100, primarily due to its high added sugar content (30.84g per 100g) and classification as an ultra-processed food. While it is fortified with some micronutrients like iron and zinc, these do not outweigh the nutritional drawbacks.
How does Cap'N Crunch compare to Cheerios?
Compared to a plain whole-grain cereal like Cheerios, Cap'N Crunch's Oops! All Berries has significantly more added sugar and sodium. Cheerios typically contain less added sugar and are made primarily from whole grain oats, offering a higher fiber content and a less processed profile. Both are fortified, but Cheerios generally align better with dietary guidelines.
What is 'Natural and Artificial Flavor' in this cereal?
'Natural and Artificial Flavor' refers to a blend of substances used to create the berry taste in the cereal. Natural flavors are derived from natural sources, while artificial flavors are synthetically produced. This combination is common in ultra-processed foods to achieve a consistent and appealing taste profile.
What is a reasonable portion size for this cereal?
The declared serving size is 1 cup (32g). Given the high added sugar and calorie content, sticking to this portion size is advisable. For children, a smaller portion may be more appropriate. Consuming larger amounts frequently would contribute to excessive intake of added sugars and calories.
Can this cereal be part of a balanced diet?
This cereal can be included in a balanced diet, but only in strict moderation and as an occasional treat. It should not be a daily staple. To mitigate its impact, pair it with nutrient-dense foods like fresh fruit, nuts, or plain yogurt to add fiber, protein, and healthy fats to your meal.