CAP'N CRUNCH'S ALL BERRIES SWEETENED CORN & OAT CEREAL, ALL BERRIES
CAP'N CRUNCH'S ALL BERRIES cereal scores 22/100 (Avoid) primarily due to its **high added sugar content**, which significantly outweighs any micronutrient fortification.
This cereal has a FoodScore of 22/100, placing it in the 'Avoid' category.
A single serving contains 30.62g of added sugar, contributing to a low score.
It is a NOVA class 4 food, indicating it is ultra-processed.
Compared to plain rolled oats, this cereal has significantly more added sugar and sodium.
The product is fortified with iron (109% DV) and zinc (149% DV) per 100g.
Scores -25 points above the grain category average (47/100 across 2269 foods).
Fiber
3.1g
11% of Daily Value
Protein
3.12g
6% of Daily Value
Added sugar
30.62g
61% of Daily Value
Sodium
625mg
27% of Daily Value
+
What it brings to the table
Fiber (3.1g)+3
Micronutrients (Iron, Zinc, Riboflavin)+6
−
What holds it back
Added sugar (30.6g)-25
Sodium (625mg)-2
Ultra-processed (NOVA 4)-10
Why it scores 22
CAP'N CRUNCH'S ALL BERRIES cereal receives a FoodScore of 22 out of 100, primarily driven by its nutritional profile, which includes a substantial amount of added sugar and its classification as an ultra-processed food. With 30.62g of added sugar per 100g, this product incurs a significant penalty of -25 points. The ingredient list highlights sugar as the second ingredient, following corn flour, and also includes brown sugar, contributing to this high sugar load. Additionally, the presence of 625mg of sodium per 100g leads to a -2 point penalty. As a NOVA class 4 food, it is considered ultra-processed, resulting in a further -10 point deduction. While the cereal does offer some positive contributions, such as 3.1g of fiber per 100g (+3 points) and fortification with iron (109% DV) and zinc (149% DV) (+6 points), these benefits are largely overshadowed by the penalties. In comparison to a baseline of plain rolled oats, which are a whole grain with no added sugar or significant sodium, CAP'N CRUNCH'S ALL BERRIES cereal contains considerably more added sugar and sodium, positioning it as a less favorable option for regular consumption.
Health benefits
What the nutrients in cap'n crunch's all berries sweetened corn & oat cereal, all berries actually do for you, grounded in established dietary science.
Source of Fortified Iron
CAP'N CRUNCH'S ALL BERRIES cereal is fortified with iron, providing 109% of the Daily Value per 100g. Iron is an essential mineral involved in oxygen transport and energy metabolism. For individuals who may struggle to meet their iron needs through other dietary sources, fortified cereals can contribute to overall intake. However, it is important to consider the overall nutritional context of the product.
Source of Fortified Zinc
This cereal provides a significant amount of zinc, with 149% of the Daily Value per 100g. Zinc is crucial for immune function, wound healing, and DNA synthesis. While fortified foods can help address potential micronutrient gaps, relying solely on ultra-processed options for these nutrients may not be the most balanced approach for dietary health. A varied diet rich in whole foods is generally recommended.
Contains Some Dietary Fiber
CAP'N CRUNCH'S ALL BERRIES cereal contains 3.1g of dietary fiber per 100g. Fiber is important for digestive health and can contribute to feelings of fullness. While this amount is not exceptionally high, it does offer a small contribution to daily fiber intake. Consumers should aim to include a variety of fiber sources from whole grains, fruits, vegetables, and legumes in their diet.
CAP'N CRUNCH'S ALL BERRIES cereal scores 22/100 (Avoid) primarily due to its high added sugar content, which significantly outweighs any micronutrient fortification.
How to eat it
CAP'N CRUNCH'S ALL BERRIES cereal is typically consumed as a breakfast food, often with milk. A common portion size is 1 cup, which is approximately 32g. Due to its high added sugar content, it's important to be mindful of portion sizes and consider how it fits into your overall daily intake.
To reduce the added sugar impact, combine a smaller portion of CAP'N CRUNCH'S ALL BERRIES with a higher-fiber, lower-sugar cereal like plain shredded wheat.
Pair with a source of protein and healthy fats, such as Greek yogurt or a handful of nuts, to help promote satiety and balance blood sugar response.
Consider this cereal as an occasional treat rather than a daily breakfast staple, especially if you are monitoring your added sugar intake.
Add fresh or frozen berries to your bowl to boost fiber and nutrient content without adding more sugar.
Things to keep in mind
Consumers should be aware of the high added sugar content in CAP'N CRUNCH'S ALL BERRIES cereal, which is a primary nutritional concern. The ingredient list also includes Red 40 and Blue 1, which are artificial food colorings. While generally recognized as safe by regulatory bodies, some individuals may choose to limit their intake of artificial colors. The cereal also contains palm and/or coconut oil, which contribute to its saturated fat content. Individuals managing their sodium intake should note the 625mg of sodium per 100g. For children, the high sugar content may contribute to excessive caloric intake without significant nutritional density. There are no declared allergens on the label that would typically trigger common severe allergic reactions, but individuals with specific sensitivities should always review the full ingredient list.
Is CAP'N CRUNCH'S ALL BERRIES cereal a healthy breakfast option?
CAP'N CRUNCH'S ALL BERRIES cereal has a FoodScore of 22/100, indicating it is not considered a healthy option for regular consumption. This is primarily due to its high added sugar content (30.62g per 100g) and its classification as an ultra-processed food. While it is fortified with some micronutrients like iron and zinc, these benefits do not outweigh the nutritional drawbacks.
How does CAP'N CRUNCH'S ALL BERRIES compare to other breakfast cereals?
Compared to a whole-grain, unsweetened cereal like plain Cheerios, CAP'N CRUNCH'S ALL BERRIES contains significantly more added sugar and sodium. Plain Cheerios, for example, typically have minimal to no added sugar and lower sodium, offering more whole grains and fiber. This makes CAP'N CRUNCH'S ALL BERRIES a less nutrient-dense choice in the breakfast cereal category.
What is the significance of 'palm and/or coconut oil' in the ingredients?
The inclusion of palm and/or coconut oil contributes to the saturated fat content of the cereal. Per 100g, this product contains 3.12g of saturated fat. While these oils are plant-based, they are higher in saturated fat compared to other vegetable oils. Consumers monitoring their intake of saturated fats may wish to consider this.
What is a reasonable portion size for CAP'N CRUNCH'S ALL BERRIES cereal?
The declared serving size for CAP'N CRUNCH'S ALL BERRIES cereal is 1 cup, which is approximately 32g. To manage added sugar intake, it may be beneficial to consume a smaller portion, perhaps half a cup, and combine it with other foods that offer more fiber and protein. This helps to create a more balanced meal.
Are the artificial colors in this cereal a concern?
CAP'N CRUNCH'S ALL BERRIES cereal contains artificial colors such as Red 40 and Blue 1. While these are approved for use by regulatory bodies, some individuals, particularly parents of young children, choose to limit or avoid artificial food colorings in their diet. There is ongoing discussion regarding their potential effects, though scientific consensus varies.