CAP'N CRUNCH'S ALL BERRIES FLAVORED SWEETENED CORN & OAT CEREAL, ALL BERRIES
CAP'N CRUNCH'S ALL BERRIES FLAVORED SWEETENED CORN & OAT CEREAL scores 20/100 (Avoid) primarily due to its **high added sugar content**, which significantly outweighs its modest fiber and micronutrient contributions.
This CAP'N CRUNCH'S cereal scores 20/100 (Avoid) on FoodScore.
It contains 44.7g of added sugar per 100g, a primary factor in its low score.
The product is classified as NOVA 4, indicating it is ultra-processed.
Compared to plain rolled oats, this cereal offers less fiber and significantly more added sugar.
Consider this cereal as an occasional treat rather than a daily breakfast staple.
Scores -27 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
631.58mg
27% 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 (631.6mg)-2
Ultra-processed (NOVA 4)-10
Why it scores 20
CAP'N CRUNCH'S ALL BERRIES FLAVORED SWEETENED CORN & OAT CEREAL receives a FoodScore of 20 out of 100, placing it in the 'Avoid' category. This score is largely driven by its high added sugar content, which stands at 44.7g per 100g, incurring a substantial penalty of -25 points. The presence of sugar and brown sugar early in the ingredient list reflects this high amount. Additionally, the product's classification as NOVA 4, indicating it is ultra-processed, contributes a further -10 points. A significant sodium content of 631.58mg per 100g also leads to a -2 point penalty. While the cereal does receive some positive points for its 2.6g of fiber (+2 points) and moderate protein content of 5.26g (+1 point), along with fortification providing iron and riboflavin (+4 points), these benefits are largely overshadowed by the penalties. In comparison to a baseline of plain rolled oats, CAP'N CRUNCH'S cereal provides considerably more added sugar and sodium, with less overall fiber.
Health benefits
What the nutrients in cap'n crunch's all berries flavored sweetened corn & oat cereal, all berries actually do for you, grounded in established dietary science.
Source of Iron
This CAP'N CRUNCH'S cereal is fortified with iron, providing 22.11mg per 100g, which is 123% 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. However, it's important to consider the overall nutritional profile of the food when relying on fortified products for micronutrient intake.
Contains B Vitamins
The cereal contains B vitamins such as niacinamide, thiamine mononitrate, pyridoxine hydrochloride, riboflavin, and folic acid. These B vitamins play vital roles in energy metabolism and maintaining overall cellular health. While the specific percentages for each B vitamin are not provided beyond iron, their inclusion through fortification helps to address potential dietary gaps. These vitamins are water-soluble and need to be replenished regularly through diet.
Provides Some Fiber
CAP'N CRUNCH'S ALL BERRIES FLAVORED SWEETENED CORN & OAT CEREAL offers 2.6g of fiber per 100g. Dietary fiber is important for digestive health and can contribute to feelings of fullness. While this amount is not exceptionally high, it does contribute to the daily recommended fiber intake. Combining this cereal with other fiber-rich foods like fruits or nuts can further enhance its contribution to a fiber-adequate diet.
CAP'N CRUNCH'S ALL BERRIES FLAVORED SWEETENED CORN & OAT CEREAL scores 20/100 (Avoid) primarily due to its high added sugar content, which significantly outweighs its modest fiber and micronutrient contributions.
How to eat it
This cereal is typically consumed as a breakfast item, often with milk. A common serving size is 1 1/4 cup. Due to its sweet profile, it's often enjoyed by children and adults seeking a quick, convenient meal. However, its high sugar content means moderation is key.
To enhance the nutritional value, pair this cereal with fresh fruit like berries or sliced banana to add natural sweetness and extra fiber.
Consider mixing a smaller portion of CAP'N CRUNCH'S cereal with a lower-sugar, higher-fiber cereal to reduce overall added sugar intake.
Use this cereal as an occasional topping for yogurt or a small snack rather than a large, regular breakfast to manage added sugar consumption.
Measure your portion size accurately to avoid overconsumption, especially given the high calorie and sugar density.
Things to keep in mind
Consumers should be aware of the high added sugar content in CAP'N CRUNCH'S ALL BERRIES FLAVORED SWEETENED CORN & OAT CEREAL, which is 44.7g per 100g. This can contribute to excessive sugar intake if consumed regularly in large portions. The cereal also contains artificial colors like Red 40, Blue 1, and Yellow 5, which some individuals, particularly children, may choose to limit in their diet. The presence of BHT is as a preservative to maintain freshness. Individuals with corn or oat allergies should avoid this product as it contains corn flour and oat flour.
Is CAP'N CRUNCH'S ALL BERRIES FLAVORED SWEETENED CORN & OAT CEREAL healthy?
Based on its FoodScore of 20/100 (Avoid), this cereal is not considered a healthy choice for regular consumption. Its primary nutritional drawback is the high amount of added sugar (44.7g per 100g), which significantly outweighs its contributions from fiber and fortification. It is best viewed as an occasional treat.
How does CAP'N CRUNCH'S ALL BERRIES compare to other breakfast cereals?
Compared to a whole-grain breakfast baseline like plain rolled oats, CAP'N CRUNCH'S ALL BERRIES contains significantly more added sugar and sodium, and less fiber. When compared to other sweetened cereals like Kellogg's Frosted Flakes, it falls into a similar category of ultra-processed, high-sugar options. For a more nutrient-dense breakfast, options like plain oatmeal or whole-grain unsweetened cereals are generally preferred.
What is palm oil and why is it in this cereal?
Palm oil is a vegetable oil used in this cereal as a fat source and to contribute to texture. It is a common ingredient in many processed foods. While it provides some fat, it also contains saturated fat, which is 1.32g per 100g in this product. Its inclusion contributes to the overall mouthfeel and shelf stability of the cereal.
What is a reasonable portion size for this cereal?
The declared serving size for CAP'N CRUNCH'S ALL BERRIES is 1 1/4 cup. Given its high added sugar content, sticking to this portion size, or even a smaller one, is advisable to manage your daily sugar intake. Pairing it with other nutrient-rich foods can help create a more balanced meal.
Can children eat this cereal?
Children can consume CAP'N CRUNCH'S ALL BERRIES in moderation. However, its high added sugar content means it should not be a regular part of their diet. Excessive sugar intake in children can contribute to various health concerns. Parents might consider offering it as an occasional treat rather than a daily breakfast staple.