CAP'N CRUNCH'S BERRYTASTIC PANCAKE MIX, BERRYTASTIC scores 26/100 (Avoid) primarily due to its significant **added sugar** content and its classification as an ultra-processed food.
This pancake mix has a FoodScore of 26/100, indicating it is an 'Avoid' choice.
A serving contains 15.6g of added sugar, contributing significantly to its low score.
It is classified as NOVA 4, meaning it is an ultra-processed food.
Compared to generic pancake mixes, this product has higher sodium and added sugar.
Consider this product for occasional use, focusing on portion control.
Scores +11 points above the sweet category average (15/100 across 1084 foods).
Fiber
2.2g
8% of Daily Value
Protein
8.89g
18% of Daily Value
Added sugar
15.6g
31% of Daily Value
Sodium
1000mg
43% of Daily Value
+
What it brings to the table
Fiber (2.2g)+1
Protein (8.9g)+4
Micronutrients (Iron, Phosphorus, Riboflavin)+6
−
What holds it back
Added sugar (15.6g)-20
Sodium (1000mg)-5
Ultra-processed (NOVA 4)-10
Why it scores 26
CAP'N CRUNCH'S BERRYTASTIC PANCAKE MIX, BERRYTASTIC receives a FoodScore of 26/100. This low score is largely driven by its nutritional profile, particularly the high amount of added sugar, which is 15.6g per 100g, resulting in a significant -20 penalty. The product also incurs a -5 penalty for its high sodium content, at 1000mg per 100g. Furthermore, its classification as a NOVA 4 food, indicating it is ultra-processed, contributes an additional -10 penalty. While the product does receive some bonuses for its 2.2g of fiber (+1) and 8.9g of protein (+4) per 100g, these are not enough to offset the substantial penalties. Micronutrient bonuses for iron, phosphorus, and riboflavin add +6 to the score. The presence of palm oil and artificial flavors also points to its processed nature. Compared to a generic unbranded pancake mix, CAP'N CRUNCH'S BERRYTASTIC PANCAKE MIX tends to have higher levels of both added sugar and sodium, which negatively impacts its overall nutritional standing.
Health benefits
What the nutrients in cap'n crunch's berrytastic pancake mix, berrytastic actually do for you, grounded in established dietary science.
Source of Iron
This pancake mix provides 3.11mg of iron per 100g, which is 17% of the Daily Value. Iron is an essential mineral involved in oxygen transport and energy metabolism. Including sources of iron in the diet is important for preventing iron deficiency, which can lead to fatigue and weakness. While not a primary source, it can contribute to daily iron intake, especially when consumed as part of a varied diet.
Contains Protein
With 8.89g of protein per 100g, this mix offers a moderate amount of protein. Protein is crucial for muscle repair and growth, and plays a role in satiety. While a single serving may not provide a substantial amount, pairing these pancakes with additional protein sources, such as eggs or Greek yogurt, can help create a more balanced meal that supports these bodily functions.
Provides Some Fiber
The product contains 2.2g of fiber per 100g. Dietary fiber is important for digestive health and can help regulate blood sugar levels. While this amount is not exceptionally high, it does contribute to the daily recommended fiber intake. Consumers can further increase the fiber content of their meal by adding fruits like berries or sliced bananas to their pancakes.
CAP'N CRUNCH'S BERRYTASTIC PANCAKE MIX, BERRYTASTIC scores 26/100 (Avoid) primarily due to its significant added sugar content and its classification as an ultra-processed food.
How to eat it
Pancake mixes like CAP'N CRUNCH'S BERRYTASTIC PANCAKE MIX are typically used to prepare breakfast or brunch items. A common serving size is 1/3 cup of dry mix, which yields a few pancakes. They are often served with toppings such as syrup, butter, or fruit. A common pitfall is consuming large portions with high-sugar toppings, which can significantly increase the overall sugar and calorie intake of the meal.
To enhance the nutritional value, incorporate fresh fruit like blueberries or sliced strawberries into the batter or as a topping.
Pair pancakes with a source of lean protein such as scrambled eggs, Greek yogurt, or cottage cheese to improve satiety and balance blood sugar.
Be mindful of portion sizes; stick to the recommended serving size and limit high-sugar syrups or whipped cream.
Consider using a sugar-free syrup or a small amount of pure maple syrup to reduce added sugar intake.
For a more balanced meal, serve alongside a small portion of nuts or seeds for healthy fats and additional fiber.
Things to keep in mind
Consumers should be aware of the high sodium content (1000mg per 100g) in CAP'N CRUNCH'S BERRYTASTIC PANCAKE MIX, which may be a concern for individuals monitoring their sodium intake, such as those with high blood pressure. The product also contains Red 40, Blue 1, and Yellow 5, which are artificial food colorings. Some individuals, particularly children, may be sensitive to these dyes. The ingredient list also includes palm oil, a source of saturated fat, and artificial flavor. The mix contains common allergens: wheat (from enriched bleached flour and wheat protein isolate) and milk (from buttermilk powder and sodium caseinate). Individuals with celiac disease or severe milk allergies should avoid this product.
Is CAP'N CRUNCH'S BERRYTASTIC PANCAKE MIX healthy?
CAP'N CRUNCH'S BERRYTASTIC PANCAKE MIX scores 26/100, classifying it as an 'Avoid' food on FoodScore. This is primarily due to its high added sugar content (15.6g per 100g) and its status as an ultra-processed food. While it offers some protein and fiber, these benefits are outweighed by the less desirable nutritional aspects, suggesting it is not a consistently healthy choice.
How does CAP'N CRUNCH'S BERRYTASTIC PANCAKE MIX compare to a generic pancake mix?
Compared to many generic unbranded pancake mixes, CAP'N CRUNCH'S BERRYTASTIC PANCAKE MIX typically contains a higher amount of added sugar and sodium. For example, a standard Krusteaz Buttermilk Pancake Mix has less added sugar and sodium per 100g. This product's specific formulation, including colored rice crisps and artificial flavors, also contributes to its ultra-processed classification.
What is 'enriched bleached flour' and why is it in this product?
Enriched bleached flour is wheat flour that has been processed to remove the bran and germ, then bleached. It is 'enriched' with added B vitamins (niacinamide, thiamine mononitrate, riboflavin, folic acid) and iron to restore nutrients lost during processing. It is used in this pancake mix as the primary base for its texture and structure.
What is a reasonable portion size for these pancakes?
The recommended serving size for CAP'N CRUNCH'S BERRYTASTIC PANCAKE MIX is 1/3 cup of dry mix. This typically yields a few small pancakes. Adhering to this portion size is important for managing intake of added sugars and sodium. Over-consuming can quickly lead to exceeding daily recommendations for these nutrients.
Can I make these pancakes more nutritious?
Yes, you can enhance the nutritional profile of pancakes made with CAP'N CRUNCH'S BERRYTASTIC PANCAKE MIX. Try adding fresh berries or nuts to the batter or as toppings for extra fiber and micronutrients. Pairing the pancakes with a side of eggs or Greek yogurt can also increase the protein content, making for a more balanced meal.
Are the artificial colors in this mix safe?
CAP'N CRUNCH'S BERRYTASTIC PANCAKE MIX contains artificial colors like Red 40, Blue 1, and Yellow 5. These are approved by the FDA for use in food. However, some individuals, particularly children, may experience sensitivities or adverse reactions to artificial food dyes. If you have concerns, you may wish to choose products without artificial colors.