CAP'N CRUNCH'S CHOCOLATEY BERRY SWEETENED CORN & OAT CEREAL scores 23/100 (Avoid) due to its high **added sugar** content and **ultra-processed** nature.
This cereal has a FoodScore of 23/100, indicating it is an 'Avoid' choice.
A 100g serving contains 29.62g of added sugar, contributing significantly to 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 and high sugar.
Consider this product as an occasional treat rather than a regular breakfast staple.
Scores -9 points above the beverage category average (32/100 across 3796 foods).
Fiber
3.8g
14% of Daily Value
Protein
3.85g
8% of Daily Value
Added sugar
29.62g
59% of Daily Value
Sodium
615.38mg
27% of Daily Value
+
What it brings to the table
Fiber (3.8g)+4
Micronutrients (Iron, Zinc, Riboflavin)+6
−
What holds it back
Added sugar (29.6g)-25
Sodium (615.4mg)-2
Ultra-processed (NOVA 4)-10
Why it scores 23
CAP'N CRUNCH'S CHOCOLATEY BERRY SWEETENED CORN & OAT CEREAL receives a FoodScore of 23 out of 100, primarily driven by its nutritional composition. The product is penalized significantly for its added sugar content, which stands at 29.62g per 100g. This amount far exceeds recommended daily limits and is a major factor in its low score. Additionally, its classification as a NOVA class 4 ultra-processed food incurs a substantial penalty, reflecting its extensive industrial processing and formulation with ingredients like natural and artificial flavor, and various food colors. While the cereal does receive some bonus points for its fiber content (3.8g per 100g) and fortification with micronutrients such as iron (116% DV) and zinc (52% DV), these positive aspects are largely overshadowed by the high sugar and processing. Compared to a reference baseline like plain sparkling water, CAP'N CRUNCH'S CHOCOLATEY BERRY CEREAL provides a high calorie count (384.62 calories per 100g) with a less favorable nutrient density profile.
Health benefits
What the nutrients in cap'n crunch's chocolatey berry sweetened corn & oat cereal, chocolatey berry actually do for you, grounded in established dietary science.
Source of Fortified 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 preventing iron-deficiency anemia. For individuals who may struggle to meet their iron needs through other dietary sources, this product can contribute to their daily intake, though it should be considered within the context of its overall nutritional profile.
Contains Fortified Zinc
CAP'N CRUNCH'S CHOCOLATEY BERRY CEREAL also contains fortified zinc, offering 5.77mg per 100g, or 52% of the Daily Value. Zinc plays a vital role in immune function, wound healing, and DNA synthesis. Including foods fortified with zinc can help ensure adequate intake, particularly for those with limited dietary variety, supporting general health and well-being.
Provides Some Dietary Fiber
With 3.8g of fiber per 100g, this cereal contributes a modest amount of dietary fiber. Fiber is important for digestive health, promoting regularity and contributing to satiety. While not a primary source of fiber, this amount can still play a small role in meeting daily fiber recommendations, especially when combined with other fiber-rich foods throughout the day.
CAP'N CRUNCH'S CHOCOLATEY BERRY SWEETENED CORN & OAT CEREAL scores 23/100 (Avoid) due to its high added sugar content and ultra-processed nature.
How to eat it
CAP'N CRUNCH'S CHOCOLATEY BERRY CEREAL is typically consumed as a breakfast item, often with milk. A common portion size is 3/4 cup, but it's easy to exceed this, especially given its palatability and sweet flavor profile. It is also sometimes eaten as a dry snack.
To balance the added sugar content, pair this cereal with unsweetened milk or a source of protein like Greek yogurt.
Consider mixing a smaller portion of CAP'N CRUNCH'S with a higher-fiber, lower-sugar cereal to improve the overall nutritional balance.
Use this cereal as an occasional treat rather than a daily breakfast to manage added sugar intake.
Measure your portion size accurately (3/4 cup) to avoid overconsumption of calories and sugar.
Things to keep in mind
This product contains several food colorings, including Red 40, Yellow 6, Blue 2, and Blue 1, which some individuals may choose to limit in their diet. While approved for use by regulatory bodies, some consumers report sensitivities to artificial colors. The high sodium content (615.38mg per 100g) is also notable, and individuals monitoring their sodium intake, such as those with hypertension, should be mindful of this. The presence of palm and/or coconut oil contributes to the fat content, though the saturated fat is listed as 0g per 100g. As an ultra-processed food, it is formulated to be highly palatable, which can make it easy to consume in larger quantities than intended.
Based on its FoodScore of 23/100, this cereal is categorized as an 'Avoid' choice. Its high added sugar content (29.62g per 100g) and status as an ultra-processed food are the primary reasons for this score. While it is fortified with some micronutrients like iron and zinc, these do not outweigh the less favorable aspects of its nutritional profile.
How does CAP'N CRUNCH'S CHOCOLATEY BERRY CEREAL compare to other breakfast cereals?
Compared to a whole-grain, lower-sugar cereal like Cheerios, CAP'N CRUNCH'S CHOCOLATEY BERRY CEREAL has significantly more added sugar and is more heavily processed. While both may be fortified, the overall nutritional density of a less processed, higher-fiber option is generally superior for daily consumption. This product is best viewed as an occasional indulgence.
What is the role of 'natural and artificial flavor' in this cereal?
The inclusion of 'natural and artificial flavor' is common in ultra-processed foods like this cereal. These ingredients are used to enhance and standardize the taste profile, making the product more appealing and consistent. They do not contribute to the nutritional value of the cereal but are key to its sensory experience.
What is a reasonable portion size for this cereal?
The manufacturer's suggested serving size is 3/4 cup. Adhering to this portion is important to manage the intake of added sugar and calories. Consuming larger portions frequently could lead to excessive sugar intake, which is not conducive to a balanced diet.
Can this cereal be part of a balanced diet?
While it can be included in a diet, it should be in moderation and as an occasional item rather than a daily staple. To balance its nutritional impact, consider pairing it with nutrient-dense foods like fresh fruit, nuts, or a source of protein to create a more complete meal.