Cap'n Crunch's Peanut Butter Crunch Sweetened Corn & Oat Cereal receives a FoodScore of 7/100 (Avoid), primarily due to its significant **added sugar** content and classification as an **ultra-processed food**.
This cereal has a FoodScore of 7/100, indicating it is an 'Avoid' choice.
A single serving contains 23.39g of added sugar, contributing significantly to its low score.
It is classified as NOVA class 4, meaning it is an ultra-processed food.
Compared to generic dairy, this product is much higher in sodium (751.85mg per 100g).
Consider this product as an occasional treat rather than a regular breakfast staple.
Scores -26 points above the dairy category average (33/100 across 5088 foods).
Fiber
2.7g
10% of Daily Value
Protein
7.11g
14% of Daily Value
Added sugar
23.39g
47% of Daily Value
Sodium
751.85mg
33% of Daily Value
+
What it brings to the table
Fiber (2.7g)+2
Protein (7.1g)+3
Micronutrients (Iron, Zinc, Vitamin A, Folate, Riboflavin)+10
−
What holds it back
Added sugar (23.4g)-25
Sodium (751.9mg)-3
Trans fat present-20
Ultra-processed (NOVA 4)-10
Why it scores 7
Cap'n Crunch's Peanut Butter Crunch cereal scores 7 out of 100, placing it in the 'Avoid' category. The primary factors driving this low score are its high added sugar content, at 23.39g per 100g, and its classification as an ultra-processed food (NOVA class 4). The presence of trans fat, even in a small amount (0.06g per 100g), also incurs a significant penalty. Additionally, the sodium content is notably high at 751.85mg per 100g. While the product does receive some bonus points for its protein (7.11g per 100g) and fiber (2.7g per 100g), these are not enough to offset the substantial penalties. The inclusion of ingredients like corn flour and sugar as the first two ingredients highlights its composition. Compared to a generic dairy equivalent, which typically offers higher protein and lower added sugars, Cap'n Crunch presents a less favorable nutritional profile.
Health benefits
What the nutrients in cap'n crunch's peanut butter crunch sweetened corn & oat cereal 12.5 ounce paper box actually do for you, grounded in established dietary science.
Source of Fortified Micronutrients
This cereal is fortified with several essential micronutrients, providing 108% DV for iron and 134% DV for zinc per 100g. It also delivers 380% DV for folate and 17% DV for Vitamin A. These additions can help address potential dietary gaps, particularly for individuals who may struggle to meet their daily requirements for these specific vitamins and minerals through other food sources. The fortification process helps ensure that even a small serving contributes meaningfully to the intake of these essential nutrients.
Provides Energy for Activity
With 418.52 calories per 100g, Cap'n Crunch's Peanut Butter Crunch cereal offers a quick source of energy. This can be beneficial for individuals with high energy demands, such as athletes or those engaged in physically demanding activities. The combination of carbohydrates from corn and oat flour, along with fats from peanut butter and palm/coconut oil, provides a caloric density that can help fuel short-term energy needs. It can serve as a rapid energy boost when consumed in appropriate portions.
Contains Some Dietary Fiber
While not a primary source, this cereal does contain 2.7g of fiber per 100g. Dietary fiber is important for digestive health and can contribute to feelings of fullness. Although this amount is modest, it can still play a small role in daily fiber intake, especially when combined with other fiber-rich foods throughout the day. The fiber content comes from the corn and oat flours used in its formulation.
Cap'n Crunch's Peanut Butter Crunch Sweetened Corn & Oat Cereal receives a FoodScore of 7/100 (Avoid), primarily due to its significant added sugar content and classification as an ultra-processed food.
How to eat it
Cap'n Crunch's Peanut Butter Crunch is typically consumed as a breakfast cereal, often with milk. Its sweet profile makes it appealing, but understanding typical portion sizes is key to managing its nutritional impact. It's commonly eaten quickly, which can lead to overconsumption.
Pair with unsweetened milk (dairy or plant-based) to avoid adding more sugar to your meal.
Combine a small portion (e.g., 1/2 serving) with plain Greek yogurt and fresh fruit to balance the meal's nutritional profile.
Use as an occasional topping for oatmeal or smoothies to add texture and flavor without making it the main component.
Measure your serving size (3/4 cup or 27g) carefully to help manage added sugar and calorie intake.
Things to keep in mind
Consumers should be aware of the high added sugar content in Cap'n Crunch's Peanut Butter Crunch, which is 23.39g per 100g. This can be a concern for individuals managing blood sugar levels or those aiming to reduce overall sugar intake. The presence of hydrogenated cottonseed and/or canola oil in the peanut butter ingredient indicates the presence of trans fats, which are generally advised against for cardiovascular health. The product also contains peanuts and soy, which are common allergens, and individuals with these allergies should avoid consumption. Due to the high sodium content (751.85mg per 100g), those on sodium-restricted diets should consume this product sparingly.
Cap'n Crunch's Peanut Butter Crunch receives a FoodScore of 7/100, indicating it is an 'Avoid' choice. This is primarily due to its high added sugar content and its classification as an ultra-processed food. While it is fortified with some micronutrients like iron and folate, its overall nutritional profile suggests it is not a healthy daily staple.
How does Cap'n Crunch's Peanut Butter Crunch compare to other cereals?
Compared to a less processed cereal like Cheerios, Cap'n Crunch's Peanut Butter Crunch has significantly more added sugar and sodium. For instance, many plain oat-based cereals offer higher fiber and lower sugar content. Its ultra-processed nature also distinguishes it from whole-grain options.
What is 'BHT (PRESERVATIVE)' in the ingredient list?
BHT, or Butylated Hydroxytoluene, is an antioxidant used as a preservative to prevent fats and oils from going rancid, thus extending the product's shelf life. It is a common food additive. While generally recognized as safe by regulatory bodies, some consumers prefer to limit intake of synthetic preservatives.
What is a reasonable portion size for this cereal?
The declared serving size is 3/4 cup (27g). Sticking to this portion size is important to manage the intake of added sugars and calories. Consuming larger portions will significantly increase the amount of sugar and sodium consumed in a single sitting.
Can children eat Cap'n Crunch's Peanut Butter Crunch?
While children can consume this cereal, its high added sugar and sodium content means it should be offered in moderation as an occasional treat rather than a regular part of their diet. Prioritizing whole, less processed foods is generally recommended for children's nutrition. Always consider a child's overall dietary intake.