Cap'N Crunch's Peanut Butter Crunch Sweetened Corn & Oat Cereal receives a FoodScore of 7/100 (Avoid). The primary factor for this low score is its **high added sugar content**, contributing significantly to its ultra-processed classification.
This cereal has a FoodScore of 7/100, indicating it is an 'Avoid' choice.
It is classified as NOVA class 4, meaning it is an ultra-processed food.
A serving contains 23.39g of added sugar per 100g, a major nutritional concern.
Compared to generic dairy, this cereal offers minimal protein and fiber, but is fortified with iron and zinc.
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
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What it brings to the table
Fiber (2.7g)+2
Protein (7.1g)+3
Micronutrients (Iron, Zinc, Vitamin A, Folate, Riboflavin)+10
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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 Sweetened Corn & Oat Cereal scores 7/100, primarily due to its nutritional profile which includes significant penalties. The most substantial penalty comes from its high added sugar content, with 23.39g per 100g, resulting in a -25 point deduction. The presence of trans fat, even in a small amount (0.06g per 100g), incurs a -20 point penalty. As a NOVA class 4 food, it is considered ultra-processed, leading to another -10 point deduction. Additionally, its high sodium content of 751.85mg per 100g contributes a -3 point penalty. On the positive side, the cereal receives bonuses for its protein content (7.11g per 100g, +3 points) and fiber (2.7g per 100g, +2 points). Significant fortification with micronutrients like iron (108% DV), zinc (134% DV), Vitamin A (17% DV), folate (380% DV), and riboflavin (not specified %DV but present) adds +10 points. Despite these fortifications, the overall nutritional composition, particularly the sugar and processing level, places Cap'N Crunch significantly below a generic dairy equivalent in terms of healthfulness.
Health benefits
What the nutrients in cap'n crunch's peanut butter crunch sweetened corn & oat cereal 20.6 ounce paper box actually do for you, grounded in established dietary science.
Source of Fortified Micronutrients
This cereal is fortified with several essential micronutrients. Per 100g, it provides 108% of the Daily Value for iron and 134% for zinc, which are important for immune function and red blood cell formation. It also offers 380% of the Daily Value for folate, crucial for cell growth and development, and 17% of the Daily Value for Vitamin A, supporting vision and immune health. These added nutrients can help address potential dietary gaps, particularly for individuals who may not consume enough of these specific vitamins and minerals from other sources.
Provides Energy for Activity
With 418.52 calories per 100g, Cap'N Crunch's Peanut Butter Crunch can provide a quick source of energy. The combination of corn flour, oat flour, and rice flour, along with sugar, contributes to its carbohydrate content, which is the body's preferred fuel source. For individuals with high energy demands, such as growing children or those engaging in intense physical activity, this cereal can offer a rapid caloric boost. However, the energy comes primarily from added sugars, which should be considered in the context of overall dietary intake.
Contains Some Protein and Fiber
While not a primary source, this cereal does offer some protein and fiber. Per 100g, it contains 7.11g of protein and 2.7g of fiber. Protein is essential for muscle repair and growth, while fiber supports digestive health and can contribute to satiety. Although these amounts are modest, they contribute positively to the nutritional profile compared to cereals with negligible amounts. The fiber content, in particular, can aid in maintaining regular bowel movements.
Cap'N Crunch's Peanut Butter Crunch Sweetened Corn & Oat Cereal receives a FoodScore of 7/100 (Avoid). The primary factor for this low score is its high added sugar content, contributing significantly to its ultra-processed classification.
How to eat it
Cap'N Crunch's Peanut Butter Crunch is typically consumed as a breakfast cereal with milk. A common portion size is 3/4 cup (27g), though many consumers may eat larger amounts. Due to its high added sugar content, it is best viewed as an occasional treat rather than a daily staple.
Pair with plain milk or unsweetened plant-based milk to avoid adding more sugar to your meal.
Combine a small portion with a higher-protein food like Greek yogurt or cottage cheese to enhance satiety.
Add fresh fruit, such as berries or sliced banana, to increase fiber and micronutrient intake and dilute the overall sweetness.
Use as a crunchy topping for yogurt or oatmeal in small amounts, rather than as the primary component of a meal.
Be mindful of portion sizes; measuring out the recommended 3/4 cup can help manage added sugar intake.
Things to keep in mind
This product contains several ingredients that warrant consideration. The presence of peanut butter means it is an allergen for individuals with peanut allergies. It also contains soybean oil, indicating a soy allergen. The ingredient list includes BHT (butylated hydroxytoluene) as a preservative, which is an additive some consumers prefer to limit. The high sodium content (751.85mg per 100g) should be noted by individuals monitoring their sodium intake, particularly those with hypertension. Given the high added sugar content, individuals with diabetes or those managing blood sugar levels should consume this product sparingly. The NOVA class 4 designation as an ultra-processed food suggests a formulation that has undergone extensive industrial processing.
Cap'N Crunch's Peanut Butter Crunch has a FoodScore of 7/100, classifying it as an 'Avoid' food. This is primarily due to its high added sugar content (23.39g per 100g) and its classification as an ultra-processed food. While it is fortified with some micronutrients like iron and zinc, its overall nutritional profile suggests it is not a healthy choice for regular consumption.
How does Cap'N Crunch's Peanut Butter Crunch compare to other cereals?
Compared to a generic dairy equivalent, Cap'N Crunch's Peanut Butter Crunch is significantly higher in added sugar and sodium. When compared to a whole-grain cereal like Cheerios, it typically contains more added sugar and is less fiber-rich. Its ultra-processed nature also sets it apart from less processed breakfast options.
What is 'caramel color' in the ingredient list?
Caramel color is a food additive used to give the cereal its characteristic brown hue. It is produced by heating carbohydrates and is generally recognized as safe. However, some caramel colors can contain 4-methylimidazole (4-MeI), a compound that some consumers prefer to avoid due to potential health concerns at very high intake levels.
How much Cap'N Crunch's Peanut Butter Crunch can I eat daily?
Given its high added sugar and sodium content, Cap'N Crunch's Peanut Butter Crunch is best consumed in moderation. The recommended serving size is 3/4 cup (27g). Limiting intake to an occasional treat, rather than a daily breakfast, aligns with dietary guidelines to reduce consumption of ultra-processed foods and added sugars.
Does this cereal contain whole grains?
The ingredient list for Cap'N Crunch's Peanut Butter Crunch starts with corn flour, followed by sugar, peanut butter, oat flour, and rice flour. While oat flour is a whole grain, the primary ingredient, corn flour, is typically refined. The cereal is not marketed as a whole grain product, and its fiber content of 2.7g per 100g is relatively low for a significant whole grain source.
Is this cereal suitable for children?
Due to its high added sugar content and ultra-processed nature, Cap'N Crunch's Peanut Butter Crunch should be offered to children sparingly. Excessive intake of added sugars can contribute to dental issues and may displace more nutrient-dense foods in a child's diet. Prioritizing whole, minimally processed foods is generally recommended for children's nutrition.