CAP'N CRUNCH'S CHOCOLATE CARAMEL FLAVORED SWEETENED CORN & OAT CEREAL scores 20/100 (Avoid) due to its **high added sugar content**, which significantly impacts its nutritional profile.
This cereal receives a FoodScore of 20/100, indicating it is best avoided for regular consumption.
A 100g serving contains 35.1g of added sugar, a primary factor in its low score.
It is classified as NOVA class 4, meaning it is an ultra-processed food.
Compared to plain sparkling water, this cereal offers minimal nutritional benefits.
Consider this product as an occasional treat rather than a daily breakfast staple.
Scores -12 points above the beverage category average (32/100 across 3796 foods).
Fiber
2.7g
10% of Daily Value
Protein
5.41g
11% of Daily Value
Added sugar
35.1g
70% of Daily Value
Sodium
621.62mg
27% of Daily Value
+
What it brings to the table
Fiber (2.7g)+2
Protein (5.4g)+1
Micronutrients (Iron, Riboflavin)+4
−
What holds it back
Added sugar (35.1g)-25
Sodium (621.6mg)-2
Ultra-processed (NOVA 4)-10
Why it scores 20
CAP'N CRUNCH'S CHOCOLATE CARAMEL FLAVORED SWEETENED CORN & OAT CEREAL earns a FoodScore of 20 out of 100, placing it in the 'Avoid' category. The most significant factor contributing to this low score is the high amount of added sugar, at 35.1g per 100g, which incurs a substantial penalty. While the product does contain some fiber (2.7g) and protein (5.4g), these small bonuses are outweighed by other nutritional concerns. The sodium content is also notable at 621.62mg per 100g, contributing a penalty. Furthermore, its classification as a NOVA class 4 ultra-processed food results in an additional penalty. Ingredients like sugar and corn syrup are listed early, indicating their prevalence. Compared to a reference baseline like plain sparkling water or unsweetened iced tea, CAP'N CRUNCH'S offers a significantly higher calorie count and a less favorable nutrient density, primarily due to its sugar and sodium levels.
Health benefits
What the nutrients in cap'n crunch's chocolate caramel flavored sweetened corn & oat cereal, chocolate caramel actually do for you, grounded in established dietary science.
Source of Iron
This cereal is fortified with iron, providing 20.81mg per 100g, which is 116% of the Daily Value. 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, a fortified cereal like CAP'N CRUNCH'S can contribute to daily intake, helping to prevent iron deficiency anemia.
Provides B Vitamins
CAP'N CRUNCH'S CHOCOLATE CARAMEL FLAVORED SWEETENED CORN & OAT CEREAL is fortified with several B vitamins, including niacinamide, thiamine mononitrate, pyridoxine hydrochloride, riboflavin, and folic acid. These vitamins play vital roles in energy metabolism and nerve function. While the fortification helps ensure some intake of these micronutrients, it's important to consider the overall nutritional profile of the product.
Quick Energy Source
With 405.41 calories per 100g and a high carbohydrate content, this cereal can provide a rapid source of energy. This can be useful for individuals needing a quick caloric boost, such as before a strenuous activity or as part of a recovery meal. However, due to the high added sugar content, this energy is primarily from simple carbohydrates, which may lead to a quick rise and fall in blood sugar levels.
CAP'N CRUNCH'S CHOCOLATE CARAMEL FLAVORED SWEETENED CORN & OAT CEREAL scores 20/100 (Avoid) due to its high added sugar content, which significantly impacts its nutritional profile.
How to eat it
CAP'N CRUNCH'S CHOCOLATE CARAMEL CEREAL is typically consumed as a breakfast food, often with milk. A common portion size is 1 cup, though nutrient values are provided per 100g. It's important to be mindful of portion sizes due to its high sugar and calorie density.
Pair with unsweetened milk (dairy or plant-based) to avoid adding more sugar to your meal.
Add a handful of fresh berries or sliced fruit to introduce natural fiber and vitamins.
Combine with a source of lean protein, like a hard-boiled egg or Greek yogurt, to help increase satiety.
Consider using a smaller bowl to help manage portion sizes and avoid overconsumption.
Enjoy this cereal as an occasional treat rather than a daily staple to moderate added sugar intake.
Things to keep in mind
This product contains several artificial colors, including Yellow 6, Yellow 5, Red 40, Blue 2, and Blue 1, which some individuals may choose to limit in their diet. The preservative BHT is also included to preserve freshness. While generally recognized as safe by regulatory bodies, some consumers prefer to avoid artificial additives. Individuals managing blood sugar levels should note the high added sugar content (35.1g per 100g), which can significantly impact glycemic response. The sodium content (621.62mg per 100g) is also considerable, which may be a concern for those monitoring their sodium intake.
Based on its FoodScore of 20/100, this 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 its low score. While it is fortified with some vitamins and iron, these benefits are outweighed by other nutritional concerns.
How does CAP'N CRUNCH'S compare to other breakfast cereals?
Compared to a whole-grain, lower-sugar cereal like Cheerios, CAP'N CRUNCH'S CHOCOLATE CARAMEL has significantly more added sugar and a higher sodium content. Many other cereals in the 'sweetened' category will have similar profiles, but those with more fiber and less added sugar would be a more nutritionally favorable choice.
What is palm and/or coconut oil, and is it a concern?
Palm and/or coconut oil are fats used in this cereal. Both are sources of saturated fat. While the total fat content is relatively low at 5.41g per 100g, with 1.35g being saturated, it's worth noting for those monitoring their saturated fat intake. The specific type of oil used can vary based on availability.
What is a reasonable portion size for this cereal?
The declared serving size is 1 cup. Given the high calorie and added sugar content, sticking to this portion size is advisable. For children, a smaller portion may be more appropriate to manage overall sugar intake for the day. Pairing it with other nutrient-dense foods can help create a more balanced meal.
Can this cereal be part of a balanced diet?
While not a primary component of a balanced diet, CAP'N CRUNCH'S CHOCOLATE CARAMEL can be included occasionally as a treat. The key is moderation and balance with other nutrient-dense foods throughout the day. It should not be relied upon as a significant source of daily nutrition.