FoodScore
0/ 100
AvoidgrainCAP'N CRUNCH'S· 1 cup

CAP'N CRUNCH'S CRUNCH BERRIES SWEETENED CORN & OAT CEREAL, CRUNCH BERRIES

CAP'N CRUNCH'S CRUNCH BERRIES SWEETENED CORN & OAT CEREAL scores 19/100 (Avoid) primarily due to its **high added sugar content**.

  • This cereal receives a FoodScore of 19/100, indicating it is an 'Avoid' choice.
  • A 100g serving contains 43.2g of added sugar, a significant contributor to its low score.
  • It provides 113% DV of iron per 100g, which is a notable micronutrient contribution.
  • Classified as NOVA 4, this product is ultra-processed, unlike plain rolled oats.
  • Consider this cereal as an occasional treat rather than a regular breakfast staple.
  • Scores -28 points above the grain category average (47/100 across 2269 foods).
Fiber
2.7g
10% of Daily Value
Protein
5.41g
11% of Daily Value
Added sugar
43.2g
86% of Daily Value
Sodium
729.73mg
32% 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 (43.2g)-25
Sodium (729.7mg)-3
Ultra-processed (NOVA 4)-10

Why it scores 19

CAP'N CRUNCH'S CRUNCH BERRIES SWEETENED CORN & OAT CEREAL scores 19 out of 100, placing it in the 'Avoid' category. The primary factor driving this low score is the substantial amount of added sugar, at 43.2g per 100g serving, which incurs a significant penalty of -25 points. The ingredient list confirms this with sugar and brown sugar listed prominently. Additionally, the product's classification as NOVA 4, indicating it is ultra-processed, results in a -10 point penalty. The sodium content, at 729.73mg per 100g, also contributes a -3 point penalty. While the cereal does receive some bonus points for its fiber (2.7g, +2 points) and protein (5.41g, +1 point) content, and notably for micronutrients like iron (20.3mg, 113% DV) and riboflavin (+4 points), these are insufficient to offset the penalties. Compared to a baseline of plain rolled oats, which are a whole grain with no added sugar or high sodium, CAP'N CRUNCH'S presents a significantly different nutritional profile due to its processing and added ingredients.

Health benefits

What the nutrients in cap'n crunch's crunch berries sweetened corn & oat cereal, crunch berries actually do for you, grounded in established dietary science.

Source of Iron

This cereal is fortified with iron, providing 20.3mg per 100g, which is 113% of the Daily Value. Iron is an essential mineral involved in oxygen transport and energy metabolism. Consuming iron-fortified foods can help individuals meet their daily iron requirements, particularly for those who may have inadequate dietary intake or increased needs, such as growing children and menstruating women. This can be a convenient way to contribute to iron intake within a balanced dietary pattern.

Provides B Vitamins

CAP'N CRUNCH'S CRUNCH BERRIES contains several B vitamins, including niacinamide, thiamine mononitrate, pyridoxine hydrochloride, riboflavin, and folic acid. These vitamins play crucial roles in energy production and nervous system function. Fortified cereals can be a reliable source of these micronutrients, helping to prevent deficiencies. While the amounts are not specified as %DV for all B vitamins, their presence contributes to the overall micronutrient profile of the product.

Quick Energy Source

With 405.41 calories per 100g and a high carbohydrate content primarily from corn flour, oat flour, and added sugars, this cereal can provide a rapid source of energy. For individuals needing a quick caloric boost, such as before certain physical activities, it can serve this purpose. However, the energy provided is largely from simple carbohydrates, which may lead to quick spikes and drops in blood sugar levels, so it is best consumed in moderation.

How to eat it

CAP'N CRUNCH'S CRUNCH BERRIES is typically consumed as a breakfast cereal with milk. A common portion size is one cup, which is 37g. Given its nutritional profile, it is best viewed as an occasional treat rather than a daily staple, especially considering its high added sugar content.

To improve the nutritional balance, pair a smaller portion of this cereal with protein-rich foods like Greek yogurt or eggs.
Add fresh fruit like berries or sliced banana to increase fiber and micronutrient intake, helping to offset the lack of whole fruit in the cereal.
Consider mixing a small amount of CAP'N CRUNCH'S with a lower-sugar, higher-fiber cereal to reduce the overall added sugar per serving.
Use this cereal as an occasional topping for yogurt or oatmeal to add texture and flavor without making it the primary component of the meal.
Things to keep in mind

Consumers should be aware of the high added sugar content in CAP'N CRUNCH'S CRUNCH BERRIES, which is 43.2g per 100g. This can contribute significantly to daily sugar intake, which the Dietary Guidelines recommend limiting. The cereal also contains artificial colors such as Red 40, Yellow 5, Blue 1, and Yellow 6. While approved for use, some individuals, particularly children, may experience sensitivities to these dyes. The preservative BHT is also included to maintain freshness. Individuals with specific dietary restrictions or sensitivities to food additives may wish to review the ingredient list carefully. The sodium content, at 729.73mg per 100g, is also notable and contributes to the overall sodium intake.

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Reader questions
Is CAP'N CRUNCH'S CRUNCH BERRIES SWEETENED CORN & OAT CEREAL healthy?
Based on its FoodScore of 19/100, CAP'N CRUNCH'S CRUNCH BERRIES is not considered a healthy choice for regular consumption. This is primarily due to its high added sugar content (43.2g per 100g) and its classification as an ultra-processed food (NOVA 4). While it is fortified with iron and some B vitamins, these benefits are outweighed by the less desirable nutritional aspects for daily intake.
How does CAP'N CRUNCH'S CRUNCH BERRIES compare to other breakfast cereals?
Compared to a whole-grain, unsweetened cereal like plain rolled oats, CAP'N CRUNCH'S has significantly more added sugar and is ultra-processed. Even when compared to other sweetened cereals, its 43.2g of added sugar per 100g is on the higher end. For example, a serving of Cheerios, while also processed, typically contains much less added sugar and more whole grains.
What is the role of palm and/or coconut oil in this cereal?
Palm and/or coconut oil are used in CAP'N CRUNCH'S CRUNCH BERRIES as a source of fat, contributing to the cereal's texture and flavor. These oils are primarily saturated fats, with 1.35g of saturated fat per 100g in this product. While they contribute to the overall caloric density, their presence is more about product formulation than providing essential nutrients.
What is a reasonable portion size for this cereal?
The declared serving size is 1 cup (37g). Given the high added sugar and caloric density, adhering to this portion size is important for moderation. Consuming larger portions would significantly increase the intake of added sugars and calories, making it more challenging to fit within a balanced dietary pattern.
Can CAP'N CRUNCH'S CRUNCH BERRIES be part of a balanced diet?
While not ideal for daily consumption, CAP'N CRUNCH'S CRUNCH BERRIES can be included in a balanced diet as an occasional treat in moderation. It is important to balance its consumption with nutrient-dense foods, including whole grains, fruits, vegetables, and lean proteins, throughout the rest of the day to ensure overall nutritional needs are met.
Are the artificial colors in this cereal safe?
The artificial colors used in CAP'N CRUNCH'S CRUNCH BERRIES, such as Red 40, Yellow 5, Blue 1, and Yellow 6, are approved by regulatory bodies for use in food. However, some individuals, particularly children, may experience sensitivities or behavioral changes linked to artificial food dyes. If you have concerns, checking the ingredient list for these specific colors is advisable.

Explore more

CategoryAll grains & breads →BrandAll Power Crunch SKUs →Competitor · 85/100Barilla Whole Grain Spaghetti →Competitor · 85/100BETTER OATS ORIGINAL STEEL CUT INSTANT OATMEAL WITH FLAX SEEDS, ORIGINAL →Head-to-headCAP'N CRUNCH'S CRUNCH BERRIES SWEETENED CORN & OAT CEREAL, CRUNCH BERRIES vs. Barilla Whole Grain Spaghetti →Head-to-headCAP'N CRUNCH'S CRUNCH BERRIES SWEETENED CORN & OAT CEREAL, CRUNCH BERRIES vs. BETTER OATS ORIGINAL STEEL CUT INSTANT OATMEAL WITH FLAX SEEDS, ORIGINAL →Head-to-headCAP'N CRUNCH'S CRUNCH BERRIES SWEETENED CORN & OAT CEREAL, CRUNCH BERRIES vs. Jovial Organic Whole Grain Einkorn Penne →Head-to-headCAP'N CRUNCH'S CRUNCH BERRIES SWEETENED CORN & OAT CEREAL, CRUNCH BERRIES vs. Jovial Organic Einkorn Spaghetti →

Data & references

Sources: USDA FoodData Central (Branded, fdcId 2125203, modified 5/22/2021)Updated 2026-04-24