Cap'n Crunch's Peanut Butter Crunch Sweetened Corn & Oat Cereal scores 3/100 (Avoid) 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 single serving contains 23.31g of added sugar per 100g, a significant amount.
It is classified as NOVA class 4, meaning it is an ultra-processed food.
Compared to a generic dairy equivalent, this cereal offers less protein and significantly more added sugar.
Consider this cereal as an occasional treat rather than a regular breakfast staple.
Scores -30 points above the dairy category average (33/100 across 5088 foods).
Fiber
2.3g
8% of Daily Value
Protein
6.85g
14% of Daily Value
Added sugar
23.31g
47% of Daily Value
Sodium
744.44mg
32% of Daily Value
+
What it brings to the table
Fiber (2.3g)+1
Protein (6.8g)+2
Micronutrients (Iron, Zinc, Vitamin A, Riboflavin)+8
−
What holds it back
Added sugar (23.3g)-25
Sodium (744.4mg)-3
Trans fat present-20
Ultra-processed (NOVA 4)-10
Why it scores 3
Cap'n Crunch's Peanut Butter Crunch Sweetened Corn & Oat Cereal receives a FoodScore of 3/100, primarily driven by its nutritional profile. The most significant penalty comes from its high added sugar content, at 23.31g per 100g, contributing to a -25 penalty. Additionally, the presence of trans fat, though a small amount (0.06g per 100g), incurs a -20 penalty. The product's classification as NOVA class 4, an ultra-processed food, further deducts 10 points. Sodium content is also notable at 744.44mg per 100g, resulting in a -3 penalty. On the positive side, the cereal does provide some micronutrients, with significant amounts of iron (105% DV) and zinc (130% DV) per 100g, along with some protein (6.85g) and fiber (2.3g), which collectively add 11 bonus points. However, these bonuses are outweighed by the penalties. Compared to a generic dairy equivalent, Cap'N Crunch cereal contains considerably more added sugar and sodium, and less protein.
Health benefits
What the nutrients in cap'n crunch's peanut butter crunch sweetened corn & oat cereal 17.1 ounce paper box actually do for you, grounded in established dietary science.
Source of Fortified Iron
This cereal is fortified with iron, providing 18.89mg per 100g, which is 105% of the Daily Value. Iron is an essential mineral crucial for oxygen transport in the blood and preventing iron-deficiency anemia. For individuals who may struggle to meet their iron needs through other dietary sources, fortified cereals like this can contribute to their daily intake, supporting overall energy levels and cognitive function.
Good Source of Zinc
Cap'n Crunch's Peanut Butter Crunch is a good source of zinc, offering 14.3mg per 100g, which is 130% of the Daily Value. Zinc plays a vital role in immune function, wound healing, and DNA synthesis. Including foods fortified with zinc can help ensure adequate intake of this mineral, which is important for maintaining a healthy immune system and supporting various enzymatic reactions in the body.
Contains B Vitamins
The cereal is fortified with several B vitamins, including niacinamide, thiamin mononitrate, riboflavin, and pyridoxine hydrochloride. These B vitamins are essential for energy metabolism, helping the body convert food into usable energy. While the specific percentages for each B vitamin are not provided, their inclusion contributes to the overall micronutrient profile, supporting various bodily functions.
Cap'n Crunch's Peanut Butter Crunch Sweetened Corn & Oat Cereal scores 3/100 (Avoid) due to its high 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 with milk. A common serving size is 3/4 cup (27g). Due to its high added sugar content, it is best viewed as an occasional food rather than a daily staple.
To improve the nutritional balance, pair a small portion of this cereal with plain Greek yogurt and fresh fruit.
Use a smaller bowl to help with portion control and reduce overall intake of added sugars and sodium.
Consider mixing this cereal with a lower-sugar, higher-fiber cereal to dilute its impact on your daily sugar intake.
Enjoy this cereal as an occasional treat, perhaps once a week, rather than making it a regular part of your breakfast routine.
Things to keep in mind
This product contains peanut butter, which is a common allergen, and individuals with peanut allergies should avoid it. The ingredient list also includes BHT (preservative), which is a synthetic antioxidant. While generally recognized as safe by regulatory bodies, some individuals prefer to limit their intake of synthetic preservatives. The high added sugar content and sodium levels may be a concern for individuals managing blood sugar levels or blood pressure. Its ultra-processed nature (NOVA class 4) suggests a formulation designed for palatability and shelf-stability, which often involves ingredients that may not contribute to optimal health when consumed regularly.
Cap'n Crunch's Peanut Butter Crunch scores 3/100, indicating it is not considered a healthy choice for regular consumption. This is primarily due to its high added sugar content (23.31g per 100g) and its classification as an ultra-processed food. While it is fortified with some micronutrients like iron and zinc, these do not offset the overall nutritional profile.
How does Cap'n Crunch's Peanut Butter Crunch compare to other cereals?
Compared to a generic dairy equivalent, this cereal contains significantly more added sugar and sodium. When compared to a whole-grain cereal like Cheerios, Cap'n Crunch's Peanut Butter Crunch has a much higher sugar content and is lower in fiber. It is best considered an occasional treat rather than a daily breakfast option.
What is corn maltodextrin, and why is it in this cereal?
Corn maltodextrin is a common food additive derived from corn starch, used as a thickener, filler, or preservative. In cereals, it can contribute to texture and flavor. It is a rapidly digestible carbohydrate and can contribute to the overall sugar load of the product, though it is not classified as an added sugar in the same way as sucrose.
What is a reasonable portion size for this cereal?
The recommended serving size is 3/4 cup (27g). Adhering to this portion size is important to manage the intake of added sugars and sodium. For children, smaller portions may be more appropriate given their lower daily caloric and nutrient needs. Consider it as an occasional treat rather than a daily breakfast staple.
Does this cereal contain whole grains?
The ingredient list for Cap'n Crunch's Peanut Butter Crunch includes corn flour, oat flour, and rice flour. While oats are a whole grain, the primary ingredient is corn flour, and the cereal is not marketed as a whole-grain product. The fiber content is low at 2.3g per 100g, which is not indicative of a significant whole-grain contribution.