CAP'N CRUNCH'S CRUNCH BERRIES FLAVORED SWEETENED CORN & OAT CEREAL scores 19/100 (Avoid) due to its **high added sugar content**, which significantly impacts its nutritional profile.
This cereal has a FoodScore of 19/100, indicating it is an 'Avoid' choice.
A 100g serving contains 42.5g of added sugar, contributing to its low score.
It is classified as NOVA class 4, meaning it is an ultra-processed food.
Compared to plain rolled oats, this product is significantly higher in added sugars and sodium.
Consider this cereal as an occasional treat rather than a daily breakfast staple.
Scores -28 points above the grain category average (47/100 across 2269 foods).
Fiber
2.5g
9% of Daily Value
Protein
5g
10% of Daily Value
Added sugar
42.5g
85% of Daily Value
Sodium
725mg
32% of Daily Value
+
What it brings to the table
Fiber (2.5g)+2
Protein (5g)+1
Micronutrients (Iron, Riboflavin)+4
−
What holds it back
Added sugar (42.5g)-25
Sodium (725mg)-3
Ultra-processed (NOVA 4)-10
Why it scores 19
CAP'N CRUNCH'S CRUNCH BERRIES FLAVORED SWEETENED CORN & OAT CEREAL receives a FoodScore of 19 out of 100, primarily driven by its high added sugar content. With 42.5g of added sugar per 100g, this product incurs a substantial penalty of -25 points. The ingredient list highlights sugar and brown sugar as primary components after corn flour, indicating a significant amount of caloric sweetener. Additionally, the product's classification as NOVA class 4, an ultra-processed food, results in a -10 point penalty. A 100g serving also contains 725mg of sodium, contributing a -3 point penalty. On the positive side, it gains +2 points for its 2.5g of fiber and +1 point for 5g of protein. Micronutrient fortification, specifically for iron and riboflavin, adds +4 points. However, these bonuses are insufficient to offset the significant penalties from added sugar, sodium, and its ultra-processed nature. In contrast, plain rolled oats, a whole-grain breakfast baseline, contain no added sugar or high levels of sodium, offering a more nutrient-dense option.
Health benefits
What the nutrients in cap'n crunch's crunch berries flavored sweetened corn & oat cereal, crunch berries actually do for you, grounded in established dietary science.
Provides Fortified Iron
This cereal is fortified with iron, providing 20.5mg per 100g, which is 114% 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, CAP'N CRUNCH'S can contribute to daily intake, though it's important to consider the overall nutritional context of the product.
Source of B Vitamins
CAP'N CRUNCH'S CRUNCH BERRIES 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 maintaining nervous system health. While these are added nutrients, they can help address potential dietary gaps for individuals consuming this product.
Quick Energy Source
Due to its high carbohydrate and sugar content, this cereal provides a rapid source of energy. For individuals needing a quick caloric boost, perhaps before a short burst of activity, the carbohydrates in this product can be readily utilized. However, the energy provided is primarily from simple sugars, which may lead to a quick rise and fall in blood sugar levels.
CAP'N CRUNCH'S CRUNCH BERRIES FLAVORED SWEETENED CORN & OAT CEREAL scores 19/100 (Avoid) due to its high added sugar content, which significantly impacts its nutritional profile.
How to eat it
CAP'N CRUNCH'S CRUNCH BERRIES is typically consumed as a breakfast cereal with milk. A common serving size is 1 cup, which contributes to its caloric and nutrient profile. It is often chosen for its sweet flavor and crunchy texture.
To mitigate the high sugar content, consider mixing a smaller portion of CAP'N CRUNCH'S with a plain, unsweetened whole-grain cereal.
Pair with a source of protein and healthy fats, such as nuts, seeds, or Greek yogurt, to help balance blood sugar response and increase satiety.
Use as an occasional treat rather than a daily breakfast to limit added sugar intake over time.
Add fresh fruit like berries or sliced banana to introduce natural sweetness and additional fiber without adding more refined sugars.
Things to keep in mind
This product contains several artificial colors, specifically Red 40, Yellow 5, Blue 1, and Yellow 6, which some individuals may choose to avoid due to potential sensitivities. The presence of BHT as a preservative is also noted. With 42.5g of added sugar per 100g, individuals managing blood sugar levels, such as those with diabetes, should consume this product with caution and in very small portions. The high sodium content of 725mg per 100g also warrants consideration for those monitoring their sodium intake for cardiovascular health. The ingredient list does not declare common allergens like milk, soy, wheat, tree nuts, peanuts, or egg, but cross-contamination is always a possibility in manufacturing facilities.
Based on its FoodScore of 19/100 (Avoid), this cereal is not considered a healthy option for regular consumption. Its high added sugar content (42.5g per 100g) 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 do not outweigh the nutritional drawbacks.
How does CAP'N CRUNCH'S compare to other breakfast cereals?
Compared to a plain, unsweetened whole-grain cereal like Shredded Wheat, CAP'N CRUNCH'S has significantly more added sugar and sodium. For instance, Shredded Wheat typically contains 0g added sugar and minimal sodium. CAP'N CRUNCH'S is designed for flavor and sweetness, whereas many other cereals prioritize whole grains and lower sugar profiles.
What is 'palm and/or coconut oil' in the ingredients?
Palm and/or coconut oil are used in this product, likely for texture and shelf stability. Both are sources of saturated fat, though the total fat content in this cereal is relatively low at 5g per 100g, with 1.25g being saturated fat. These oils contribute to the product's ultra-processed nature.
What is a reasonable portion size for this cereal?
The declared serving size is 1 cup. However, given the high added sugar and sodium, a more reasonable portion for occasional consumption might be half of the suggested serving size, especially if combined with other foods to balance the meal. Moderation is key to fitting this product into a balanced diet.
Are the artificial colors in this cereal safe?
The artificial colors Red 40, Yellow 5, Blue 1, and Yellow 6 are approved for use by the FDA. However, some individuals, particularly children, may experience sensitivities or behavioral changes linked to artificial food dyes. If you have concerns, it's advisable to limit consumption of foods containing these ingredients.