CAP'N CRUNCH ORIGINAL SWEETENED CORN & OAT CEREAL, ORIGINAL
CAP'N CRUNCH ORIGINAL SWEETENED CORN & OAT CEREAL scores 19/100 (Avoid) on FoodScore, primarily due to its **high added sugar content**.
CAP'N CRUNCH scores 19/100, indicating it is an 'Avoid' choice.
This cereal contains 44.7g of added sugar per 100g, a significant amount.
It is classified as NOVA 4, meaning it is an ultra-processed food.
Compared to plain rolled oats, this product is much higher in added sugar and sodium.
Consider this cereal as an occasional treat rather than a daily breakfast staple.
Scores -28 points above the grain category average (47/100 across 2269 foods).
Fiber
2.6g
9% of Daily Value
Protein
5.26g
11% of Daily Value
Added sugar
44.7g
89% of Daily Value
Sodium
763.16mg
33% of Daily Value
+
What it brings to the table
Fiber (2.6g)+2
Protein (5.3g)+1
Micronutrients (Iron, Riboflavin)+4
−
What holds it back
Added sugar (44.7g)-25
Sodium (763.2mg)-3
Ultra-processed (NOVA 4)-10
Why it scores 19
CAP'N CRUNCH ORIGINAL SWEETENED CORN & OAT CEREAL receives a FoodScore of 19/100, placing it in the 'Avoid' category. The primary factor driving this low score is the substantial amount of added sugar, which is 44.7g per 100g. This contributes a significant penalty of -25 points. The product also incurs a penalty of -3 points for its sodium content, which is 763.16mg per 100g. As an ultra-processed food (NOVA class 4), it receives an additional -10 point penalty. On the positive side, the cereal gains +2 points for its 2.6g of fiber and +1 point for its 5.26g of protein per 100g. It also receives +4 points for its micronutrient profile, specifically for iron (110% DV per 100g) and riboflavin. However, these small bonuses are outweighed by the penalties, particularly from the sugar content listed as 'SUGAR' and 'BROWN SUGAR' in the ingredients. In comparison to a baseline of plain rolled oats, CAP'N CRUNCH is considerably higher in added sugars and sodium.
Health benefits
What the nutrients in cap'n crunch original sweetened corn & oat cereal, original actually do for you, grounded in established dietary science.
Source of Iron
CAP'N CRUNCH cereal is fortified with iron, providing 19.71mg per 100g, which is 110% 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 can contribute to daily intake, supporting energy levels and overall metabolic function.
Contains B Vitamins
This cereal is fortified with several B vitamins, including niacinamide, thiamine mononitrate, pyridoxine hydrochloride, riboflavin, and folic acid. These vitamins play a vital role in energy metabolism, helping the body convert food into usable energy. They are also important for nerve function and cell health. While not a primary source of all B vitamins, the fortification helps ensure some intake of these important nutrients.
Provides Some Fiber
CAP'N CRUNCH contains 2.6g of fiber per 100g, which contributes a small amount to daily fiber intake. Dietary fiber is important for digestive health, promoting regular bowel movements and contributing to satiety. While this amount is not high, it is a positive attribute compared to some other highly refined cereals that offer minimal fiber. Including fiber in the diet supports gut health and regularity.
CAP'N CRUNCH ORIGINAL SWEETENED CORN & OAT CEREAL scores 19/100 (Avoid) on FoodScore, primarily due to its high added sugar content.
How to eat it
CAP'N CRUNCH is typically consumed as a breakfast cereal with milk, or as a dry snack. Its sweet flavor and crunchy texture make it appealing, especially to children. Due to its nutritional profile, it is best enjoyed in moderation as an occasional treat rather than a daily staple in a balanced diet.
To reduce added sugar intake, combine a smaller portion of CAP'N CRUNCH with a higher-fiber, lower-sugar cereal like plain shredded wheat or unsweetened oats.
Pair with a source of protein and healthy fats, such as a handful of nuts or a serving of plain Greek yogurt, to help increase satiety and balance blood sugar response.
Consider using a smaller bowl to help with portion control, as a 1-cup serving can be a significant source of added sugar and sodium.
Enjoy this cereal as an occasional indulgence rather than a regular part of your breakfast routine to manage overall sugar and sodium consumption.
Things to keep in mind
Consumers should be aware of the high added sugar content in CAP'N CRUNCH, which is 44.7g per 100g. This can contribute to excessive sugar intake if consumed regularly, potentially impacting blood sugar levels and overall dietary quality. The cereal also contains a notable amount of sodium (763.16mg per 100g), which individuals monitoring their sodium intake should consider. The ingredient list includes Yellow 5 and Yellow 6, artificial food colorings that some individuals, particularly children, may choose to limit in their diet. BHT is also present as a preservative. While generally recognized as safe by regulatory bodies, some consumers prefer to avoid synthetic preservatives. This product does not declare common allergens like milk, soy, wheat, tree nuts, peanuts, or egg on its ingredient list, but those with severe allergies should always check the most current packaging for allergen statements.
Is CAP'N CRUNCH ORIGINAL SWEETENED CORN & OAT CEREAL healthy?
Based on its FoodScore of 19/100, CAP'N CRUNCH is categorized as an 'Avoid' food. This is primarily due to its high added sugar content (44.7g per 100g) and its classification as an ultra-processed food. While it provides some iron and B vitamins through fortification, its overall nutritional profile suggests it is not a healthy choice for regular consumption.
How does CAP'N CRUNCH compare to other breakfast cereals?
Compared to a whole-grain, unsweetened cereal like plain rolled oats, CAP'N CRUNCH is significantly higher in added sugars and sodium. Even when compared to other sweetened cereals, its 44.7g of added sugar per 100g is on the higher end. For example, a brand like Cheerios Original has considerably less added sugar per serving.
What is the role of 'SUGAR' and 'BROWN SUGAR' in this cereal?
Both 'SUGAR' and 'BROWN SUGAR' are forms of added sugar that contribute to the cereal's sweet taste and its high overall sugar content. These ingredients are a primary reason for the product's low FoodScore, as excessive intake of added sugars is discouraged by dietary guidelines. They provide calories but minimal other nutrients.
What is a reasonable portion size for CAP'N CRUNCH?
The declared serving size is 1 cup. However, given its high added sugar and sodium content, a smaller portion, perhaps 1/2 cup, might be more appropriate if consumed. It is best to consider this cereal as an occasional treat rather than a daily staple, and to balance it with other nutrient-dense foods.
Can CAP'N CRUNCH be part of a balanced diet?
While CAP'N CRUNCH can be included in a diet, it should be consumed sparingly and in small portions due to its ultra-processed nature and high levels of added sugar and sodium. For a balanced diet, prioritize whole, minimally processed foods, and use products like this cereal as an infrequent indulgence rather than a regular component of meals.