Cap'N Crunch Sweetened Corn & Oat Cereal receives a FoodScore of 1/100 (Avoid), primarily due to its **high added sugar content** and classification as an ultra-processed food.
Cap'N Crunch scores 1/100, indicating it is not recommended for regular consumption.
The cereal contains 30.85g of added sugar per 100g, a significant amount.
It is classified as NOVA class 4, meaning it is an ultra-processed food.
Compared to plain rolled oats, this product has substantially more added sugar and sodium.
Consider this cereal as an occasional treat rather than a daily breakfast staple.
Scores -46 points above the grain category average (47/100 across 2269 foods).
Fiber
2.1g
8% of Daily Value
Protein
4.15g
8% of Daily Value
Added sugar
30.85g
62% of Daily Value
Sodium
751.85mg
33% of Daily Value
+
What it brings to the table
Fiber (2.1g)+1
Micronutrients (Iron, Zinc, Vitamin A, Riboflavin)+8
−
What holds it back
Added sugar (30.9g)-25
Sodium (751.9mg)-3
Trans fat present-20
Ultra-processed (NOVA 4)-10
Why it scores 1
Cap'N Crunch Sweetened Corn & Oat Cereal earns a FoodScore of 1/100, largely driven by its nutritional profile. A major factor is the high amount of added sugar, at 30.85g per 100g, which incurs a substantial penalty. The presence of trans fat, even in small amounts (0.07g per 100g), also contributes significantly to the low score. Furthermore, the product's classification as NOVA class 4 indicates it is ultra-processed, leading to an additional penalty. While the cereal does provide some micronutrients like iron (101% DV) and zinc (135% DV) per 100g, these bonuses are outweighed by the penalties. The sodium content of 751.85mg per 100g also adds a penalty. In contrast, a baseline like plain rolled oats contains no added sugar, trans fat, or high sodium, highlighting the significant nutritional differences.
Health benefits
What the nutrients in cap'n crunch sweetened corn & oat cereal 20 ounce paper box actually do for you, grounded in established dietary science.
Source of Fortified Iron
Cap'N Crunch cereal is fortified with iron, providing 18.19mg per 100g, which is 101% of the Daily Value. This can contribute to meeting daily iron needs, especially for individuals who may have insufficient iron intake from other dietary sources. Iron is essential for oxygen transport in the blood and overall energy levels.
Source of Fortified Zinc
This cereal offers a notable amount of zinc, with 14.8mg per 100g, exceeding 100% of the Daily Value. Zinc is an important mineral involved in immune function and cell growth. For those looking to increase their zinc intake, fortified cereals can be a convenient option, though it's important to consider the overall nutritional context of the food.
Provides B Vitamins
Cap'N Crunch contains several B vitamins, including niacinamide, thiamin mononitrate, riboflavin, and pyridoxine hydrochloride. These vitamins play crucial roles in energy metabolism and nerve function. While the cereal provides these essential nutrients, they are added through fortification rather than being naturally abundant in the primary ingredients.
Cap'N Crunch Sweetened Corn & Oat Cereal receives a FoodScore of 1/100 (Avoid), primarily due to its high added sugar content and classification as an ultra-processed food.
How to eat it
Cap'N Crunch cereal is typically consumed as a quick breakfast, often with milk. It's also sometimes eaten as a dry snack. Due to its high sugar content, it's important to consider portion sizes and frequency of consumption.
To reduce the overall sugar intake, consider mixing Cap'N Crunch with a plain, unsweetened cereal like shredded wheat or puffed rice.
Pair with a source of protein and healthy fats, such as a handful of nuts or a serving of Greek yogurt, to help moderate blood sugar response.
Use a smaller bowl to help manage portion sizes, as the recommended serving is 3/4 cup (27g) of cereal alone.
Consider this cereal as an occasional treat rather than a daily breakfast option to minimize intake of added sugars and ultra-processed ingredients.
Things to keep in mind
Consumers should be aware of the high added sugar content in Cap'N Crunch, which is 30.85g per 100g. This can contribute to excessive sugar intake if consumed regularly, potentially impacting blood sugar levels. The ingredient list also includes Yellow 5 and Yellow 6, artificial food colors that some individuals may choose to avoid. The presence of BHT as a preservative is another additive to note. Individuals with specific dietary sensitivities or those monitoring their intake of ultra-processed foods may wish to consume this product in moderation.
Is Cap'N Crunch Sweetened Corn & Oat Cereal healthy?
Cap'N Crunch receives a FoodScore of 1/100, indicating it is not considered a healthy choice for regular consumption. This is primarily due to its high added sugar content (30.85g 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 compare to other breakfast cereals?
Compared to a whole-grain breakfast baseline like plain rolled oats, Cap'N Crunch has significantly more added sugar and sodium. Even when compared to other sweetened cereals, its high sugar and ultra-processed nature place it on the lower end of the nutritional spectrum. For example, a cereal like Cheerios, while still processed, typically has less added sugar and more fiber per serving.
What is 'palm and/or coconut oil' in the ingredient list?
The 'palm and/or coconut oil' listed indicates the use of either or both of these oils. Both are sources of saturated fat, which contributes to the 1.92g of saturated fat per 100g in Cap'N Crunch. While these oils are common in processed foods, their saturated fat content is a factor to consider for heart health.
What is a reasonable portion size for Cap'N Crunch?
The declared serving size for Cap'N Crunch is 3/4 cup (27g) of cereal alone. Adhering to this portion size helps to manage the intake of added sugars and calories. Many people consume larger portions, which would further increase the sugar and sodium load from this product.
Can Cap'N Crunch be part of a balanced diet?
Due to its nutritional profile, Cap'N Crunch can be included in a balanced diet only as an occasional treat and in moderation. It is not recommended as a daily staple. Prioritizing whole, minimally processed foods for most meals and snacks is key for overall dietary balance.