CAP'N CRUNCH'S BIRTHDAY CAKE cereal scores 20/100 (Avoid) primarily due to its **high added sugar content** and classification as an ultra-processed food.
FoodScore: 20/100 (Avoid).
Contains 36.8g of added sugar per 100g, a significant contributor to its low score.
Provides 141% DV of iron per 100g, a notable micronutrient contribution.
Classified as NOVA class 4, indicating it is an ultra-processed food.
Consider pairing with unsweetened dairy or fruit to balance nutrient intake.
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
36.8g
74% of Daily Value
Sodium
526.32mg
23% 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 (36.8g)-25
Sodium (526.3mg)-2
Ultra-processed (NOVA 4)-10
Why it scores 20
CAP'N CRUNCH'S BIRTHDAY CAKE cereal receives a FoodScore of 20/100, placing it in the 'Avoid' category. The primary factor driving this low score is its substantial added sugar content, which stands at 36.8g per 100g, resulting in a significant penalty of -25 points. This amount is considerably higher than the recommendations for daily added sugar intake. The product's classification as NOVA class 4 (ultra-processed) also incurs a -10 point penalty, reflecting its extensive processing and formulation with industrial ingredients. While CAP'N CRUNCH'S does offer some positive contributions, such as 2.6g of fiber and 5.3g of protein per 100g, earning +2 and +1 points respectively, these are largely overshadowed by the penalties. The inclusion of reduced iron and riboflavin contributes +4 points for micronutrients, with iron providing 141% DV per 100g. However, the high sodium content of 526.32mg per 100g also leads to a -2 point penalty. Compared to a baseline of plain rolled oats, which are a whole grain with minimal processing and no added sugar or high sodium, this cereal presents a significantly different nutritional profile.
Health benefits
What the nutrients in cap'n crunch's birthday cake sweetened corn and oat cereal, birthday cake actually do for you, grounded in established dietary science.
Source of Iron
CAP'N CRUNCH'S BIRTHDAY CAKE cereal is a fortified source of iron, providing 141% of the Daily Value per 100g serving. Iron is an essential mineral crucial for oxygen transport in the blood and various metabolic processes. For individuals who may struggle to meet their iron needs through other dietary sources, fortified cereals can contribute to daily intake. However, it is important to consider the overall nutritional profile of the food when relying on it for micronutrient contributions.
Provides B Vitamins
This cereal is fortified with several B vitamins, including niacinamide, thiamine mononitrate, riboflavin, pyridoxine hydrochloride, and folic acid. These vitamins play vital roles in energy metabolism and nerve function. While the fortification helps ensure some intake of these essential nutrients, the amounts provided should be considered within the context of a balanced diet that includes a variety of whole foods naturally rich in B vitamins.
Quick Energy Source
Due to its high carbohydrate and sugar content, CAP'N CRUNCH'S BIRTHDAY CAKE cereal can provide a rapid source of energy. This can be useful for individuals needing a quick caloric boost, such as before certain physical activities. However, the energy provided is largely from added sugars, which can lead to rapid blood sugar spikes and subsequent crashes, rather than sustained energy from complex carbohydrates.
CAP'N CRUNCH'S BIRTHDAY CAKE cereal scores 20/100 (Avoid) primarily due to its high added sugar content and classification as an ultra-processed food.
How to eat it
CAP'N CRUNCH'S BIRTHDAY CAKE cereal is typically consumed as a breakfast item, often with milk. It is also sometimes eaten as a dry snack. A common serving size is 1 1/3 cup, which can contribute significantly to daily added sugar intake. Portion control is key to managing its impact on overall diet.
To mitigate the high added sugar content, pair a smaller portion of this cereal with unsweetened milk or yogurt and fresh fruit.
Combine with a source of lean protein, such as a hard-boiled egg or nuts, to help slow sugar absorption and increase satiety.
Use this cereal as an occasional treat rather than a daily breakfast staple to help manage overall intake of ultra-processed foods and added sugars.
Consider mixing a small amount with a higher-fiber, lower-sugar cereal, like plain shredded wheat, to improve the nutritional balance of your breakfast.
Things to keep in mind
Consumers should be aware of the high added sugar content in CAP'N CRUNCH'S BIRTHDAY CAKE cereal, which can contribute to exceeding daily recommended limits. The presence of Red 40, Blue 1, and Yellow 5 artificial colors may be a concern for some individuals, particularly parents of young children, due to potential links to hyperactivity in sensitive individuals. The ingredient list also includes BHT, a preservative used to maintain freshness, which some consumers prefer to avoid. Individuals managing blood sugar levels, such as those with diabetes, should consume this product with caution due to its significant sugar load. The cereal contains corn and oat flour, which are common grains, but individuals with specific allergies should review the full ingredient list carefully.
Based on its FoodScore of 20/100, CAP'N CRUNCH'S BIRTHDAY CAKE cereal is not considered a healthy choice for regular consumption. Its high added sugar content and classification as an ultra-processed food are the primary reasons for this assessment. While it is fortified with some micronutrients like iron, these benefits are outweighed by other nutritional concerns.
How does CAP'N CRUNCH'S BIRTHDAY CAKE compare to other breakfast cereals?
Compared to a whole-grain, low-sugar cereal like Cheerios, CAP'N CRUNCH'S BIRTHDAY CAKE cereal has a significantly higher amount of added sugar and is more heavily processed. While both may be fortified with vitamins and minerals, the overall nutritional profile of whole-grain options is generally superior due to higher fiber and lower added sugar content.
What is 'reduced iron' in the ingredient list?
Reduced iron is a form of iron added to foods for fortification purposes. It is a common additive in cereals to help increase the iron content of the diet. While it contributes to the cereal's iron percentage, it's important to consider the food's overall nutritional value.
What is a reasonable portion size for CAP'N CRUNCH'S BIRTHDAY CAKE cereal?
The manufacturer's suggested serving size is 1 1/3 cup. However, given the high added sugar and calorie content, a smaller portion, such as 1/2 cup, might be more appropriate for occasional consumption, especially if you are aiming to reduce your sugar intake. Pairing it with other nutrient-dense foods can help balance the meal.
Can children eat CAP'N CRUNCH'S BIRTHDAY CAKE cereal?
While children can eat this cereal, its high added sugar content means it should be consumed in moderation as an occasional treat rather than a regular part of their diet. Excessive sugar intake in children can contribute to dental issues and may displace more nutrient-dense foods. Parents might consider mixing it with a lower-sugar cereal.