CAP'N CRUNCH'S CARAMEL POPCORN SWEETENED CORN & OAT CEREAL scores 23/100 (Avoid) due to its **high added sugar content**, which significantly outweighs its minor nutritional contributions.
This product received a FoodScore of 23/100, indicating it is an 'Avoid' choice.
It contains 31.61g of added sugar per 100g, a primary factor in its low score.
The cereal is fortified with iron (129% DV) and zinc (132% DV) per 100g.
As a NOVA class 4 ultra-processed food, it differs significantly from air-popped popcorn.
Consider this product for occasional consumption in small portions rather than a daily staple.
Scores -18 points above the snack category average (41/100 across 2903 foods).
Fiber
3.2g
11% of Daily Value
Protein
3.23g
6% of Daily Value
Added sugar
31.61g
63% of Daily Value
Sodium
483.87mg
21% of Daily Value
+
What it brings to the table
Fiber (3.2g)+3
Micronutrients (Iron, Zinc, Riboflavin)+6
−
What holds it back
Added sugar (31.6g)-25
Sodium (483.9mg)-1
Ultra-processed (NOVA 4)-10
Why it scores 23
CAP'N CRUNCH'S CARAMEL POPCORN SWEETENED CORN & OAT CEREAL received a FoodScore of 23 out of 100, primarily driven by its high added sugar content and ultra-processed nature. Per 100g, this cereal contains 31.61g of added sugar, which incurs a significant penalty of -25 points. The presence of ingredients like sugar and brown sugar early in the list contributes to this. Additionally, its classification as a NOVA class 4 ultra-processed food results in a -10 point penalty. While it does offer some positive contributions, such as 3.2g of fiber per 100g (+3 points) and fortification with iron (129% DV) and zinc (132% DV) (+6 points for micronutrients), these benefits are largely offset. The sodium content of 483.87mg per 100g also contributes a minor penalty of -1 point. Compared to a reference baseline of air-popped popcorn, which is minimally processed and typically low in added sugar and sodium, CAP'N CRUNCH'S presents a significantly different nutritional profile.
Health benefits
What the nutrients in cap'n crunch's caramel popcorn sweetened corn & oat cereal, caramel popcorn actually do for you, grounded in established dietary science.
Source of Iron
This cereal is fortified to be a significant source of iron, providing 129% of the Daily Value per 100g serving. Iron is an essential mineral crucial for oxygen transport in the blood and energy metabolism. While the overall nutritional profile of CAP'N CRUNCH'S is not ideal, this fortification can contribute to daily iron intake, particularly for individuals who may struggle to meet their needs through other dietary sources.
Source of Zinc
CAP'N CRUNCH'S CARAMEL POPCORN SWEETENED CORN & OAT CEREAL also provides a notable amount of zinc, with 132% of the Daily Value per 100g. Zinc is vital for immune function, wound healing, and DNA synthesis. Fortified cereals can be a convenient way to increase intake of this important trace mineral, though it's important to consider the product's other nutritional aspects.
Contains B Vitamins
The cereal is fortified with several B vitamins, including niacinamide, thiamine mononitrate, riboflavin, and pyridoxine hydrochloride. These B vitamins play key roles in energy production and various metabolic processes. While the specific %DV for each B vitamin isn't provided, their inclusion means this product contributes to the intake of these essential nutrients, supporting overall cellular function.
CAP'N CRUNCH'S CARAMEL POPCORN SWEETENED CORN & OAT CEREAL scores 23/100 (Avoid) due to its high added sugar content, which significantly outweighs its minor nutritional contributions.
How to eat it
CAP'N CRUNCH'S CARAMEL POPCORN SWEETENED CORN & OAT CEREAL is typically consumed as a breakfast cereal with milk or as a dry snack. A common portion is one cup, which is 38.7g. Due to its high added sugar content, it's best viewed as an occasional treat rather than a daily staple.
To moderate added sugar intake, consider mixing a small portion of this cereal with a lower-sugar, higher-fiber cereal.
Pair with a source of protein and healthy fats, such as plain Greek yogurt or a handful of nuts, to help balance blood sugar response.
Use as an occasional topping for unsweetened yogurt or oatmeal to add a small amount of flavor and texture without overconsuming.
Be mindful of portion sizes; the stated serving size of one cup is a useful guide for moderating intake.
Things to keep in mind
Consumers should be aware of the high added sugar content in CAP'N CRUNCH'S CARAMEL POPCORN SWEETENED CORN & OAT CEREAL, which is 31.61g per 100g. Individuals managing blood sugar levels, such as those with diabetes, should consume this product with caution and in very small quantities. The ingredient list also includes caramel color, which some individuals prefer to avoid. BHT is listed as a preservative, a common food additive. This product contains corn and oat flour, which are common grains. There are no explicit allergen declarations beyond these main ingredients, but individuals with specific sensitivities should review the full label carefully.
Based on its FoodScore of 23/100, this cereal is classified as an 'Avoid' choice. While it is fortified with some micronutrients like iron and zinc, its high added sugar content and status as an ultra-processed food mean it does not contribute significantly to a balanced diet. It is best consumed in moderation.
How does CAP'N CRUNCH'S compare to other cereals?
Compared to a less processed cereal like plain Cheerios, CAP'N CRUNCH'S CARAMEL POPCORN SWEETENED CORN & OAT CEREAL has significantly more added sugar and is classified as a NOVA class 4 ultra-processed food. Plain Cheerios, for example, typically have less added sugar and more whole grain content. This product is more comparable to other sweetened, ready-to-eat cereals in terms of its nutritional profile.
What is 'caramel color' in the ingredient list?
Caramel color is a common food additive used to give foods a brown color. It is produced by heating carbohydrates. While generally recognized as safe, some types of caramel color can contain a compound called 4-MEI, which has raised some health concerns in very high doses. It is primarily used for aesthetic purposes in this cereal.
What is a reasonable portion size for this cereal?
The manufacturer's suggested serving size is one cup (38.7g). Given the high added sugar and calorie content, sticking to this portion size is advisable for occasional consumption. Larger portions would further increase the intake of added sugars and may not align with dietary guidelines.
Can children eat CAP'N CRUNCH'S CARAMEL POPCORN SWEETENED CORN & OAT CEREAL?
Children can consume this cereal, but due to its high added sugar content, it should be offered infrequently and in small portions. The USDA Dietary Guidelines recommend limiting added sugars for all age groups. Prioritizing cereals with less added sugar and more fiber is generally recommended for children's daily diets.