CAP'N CRUNCH'S FREEDOM CRUNCH scores 22/100 (Avoid) due to its **high added sugar content**, which significantly impacts its nutritional profile. This cereal is classified as ultra-processed.
This product receives a FoodScore of 22/100, indicating it is an 'Avoid' choice.
A single serving contains 30.62g 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 cereal has significantly more added sugar and sodium.
Consider this cereal as an occasional treat rather than a regular breakfast staple.
Scores -25 points above the grain category average (47/100 across 2269 foods).
Fiber
3.1g
11% of Daily Value
Protein
3.12g
6% of Daily Value
Added sugar
30.62g
61% of Daily Value
Sodium
625mg
27% of Daily Value
+
What it brings to the table
Fiber (3.1g)+3
Micronutrients (Iron, Zinc, Riboflavin)+6
−
What holds it back
Added sugar (30.6g)-25
Sodium (625mg)-2
Ultra-processed (NOVA 4)-10
Why it scores 22
CAP'N CRUNCH'S FREEDOM CRUNCH receives a FoodScore of 22 out of 100, placing it in the 'Avoid' category. The primary factor driving this low score is the substantial amount of added sugar, at 30.62g per 100g, which incurs a significant penalty of -25 points. This is evident from 'SUGAR' and 'BROWN SUGAR' being prominent ingredients. Additionally, the product's classification as NOVA class 4, indicating it is ultra-processed, results in a -10 point penalty. The sodium content, at 625mg per 100g, also contributes a -2 point penalty. While the cereal does receive some bonus points for its fiber content (3.1g, +3 points) and the fortification with micronutrients like iron (109% DV) and zinc (149% DV), these are not enough to offset the penalties. In comparison to a baseline of plain rolled oats, CAP'N CRUNCH'S FREEDOM CRUNCH contains considerably more added sugar and sodium, and lacks the inherent whole grain benefits of oats.
Health benefits
What the nutrients in cap'n crunch's freedom crunch sweetened corn & oat cereal, freedom crunch actually do for you, grounded in established dietary science.
Source of Fortified Iron
CAP'N CRUNCH'S FREEDOM CRUNCH is fortified with iron, providing 19.69mg per 100g, which is 109% 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, fortified cereals can contribute to daily intake, helping to prevent iron deficiency anemia. However, it is important to consider the overall nutritional profile of the product.
Source of Fortified Zinc
This cereal provides a notable amount of zinc, with 16.4mg per 100g, exceeding the Daily Value at 149%. Zinc is a vital trace element involved in immune function, wound healing, and DNA synthesis. Including foods fortified with zinc can help ensure adequate intake, especially for those with dietary restrictions or increased needs. While a good source of zinc, it is important to balance this with the product's high added sugar content.
Contains Some Dietary Fiber
CAP'N CRUNCH'S FREEDOM CRUNCH contains 3.1g of fiber per 100g. Dietary fiber is important for digestive health, helping to promote regularity and contribute to satiety. While this amount is not exceptionally high, it does offer a small contribution to daily fiber intake, which is often below recommended levels for many Americans. Consumers should aim for a diet rich in whole food sources of fiber for optimal benefits.
CAP'N CRUNCH'S FREEDOM CRUNCH scores 22/100 (Avoid) due to its high added sugar content, which significantly impacts its nutritional profile. This cereal is classified as ultra-processed.
How to eat it
CAP'N CRUNCH'S FREEDOM CRUNCH is typically consumed as a breakfast cereal, often with milk. A common serving size is 1 cup, which provides a significant amount of added sugar. It is generally eaten as a quick and convenient meal, but its nutritional density suggests it is best enjoyed in moderation.
To reduce the added sugar impact, combine a smaller portion of CAP'N CRUNCH'S FREEDOM CRUNCH with a higher-fiber, unsweetened cereal.
Pair this cereal with a source of protein, such as milk or yogurt, and fresh fruit to add essential nutrients and improve satiety.
Consider this cereal as an occasional treat rather than a daily breakfast option to manage overall sugar intake.
Measure your portion size carefully to avoid overconsumption, as the high palatability can lead to eating more than intended.
Things to keep in mind
Consumers should be aware of the high added sugar content in CAP'N CRUNCH'S FREEDOM CRUNCH, which is 30.62g per 100g. This can be a concern for individuals monitoring their sugar intake, such as those with diabetes or those aiming to reduce overall caloric intake. The presence of 'RED 40' and 'BLUE 1' are artificial food colors that some individuals choose to avoid, particularly parents of young children. The ingredient 'BHT' is a preservative. While generally recognized as safe, some individuals prefer to limit their intake of synthetic preservatives. The product contains corn and oat, which are common grains, but individuals with specific sensitivities to these should be mindful. There are no major declared allergens like milk, soy, or wheat listed for this specific product.
Based on its FoodScore of 22/100, CAP'N CRUNCH'S FREEDOM CRUNCH is not considered a healthy choice for regular consumption. Its high added sugar content (30.62g per 100g) and classification as an ultra-processed food are the main reasons for its low score. While it is fortified with iron and zinc, these benefits are outweighed by other nutritional factors.
How does CAP'N CRUNCH'S FREEDOM CRUNCH compare to other cereals?
Compared to a whole-grain, unsweetened cereal like plain rolled oats, CAP'N CRUNCH'S FREEDOM CRUNCH has significantly more added sugar and sodium. When compared to other sweetened cereals, such as Kellogg's Frosted Flakes, it falls into a similar category of ultra-processed, high-sugar options. For a more nutritious breakfast, consider cereals with minimal added sugar and higher fiber content.
What is 'PALM AND/OR COCONUT OIL' in this cereal?
'PALM AND/OR COCONUT OIL' refers to fats used in the cereal's formulation. Both are saturated fats, which can contribute to the overall saturated fat content of the product. While the total fat is relatively low at 4.69g per 100g, it's important to be mindful of saturated fat intake as part of a balanced diet.
What is a reasonable portion size for CAP'N CRUNCH'S FREEDOM CRUNCH?
The declared serving size is 1 cup. Given the high added sugar and sodium content, it is advisable to stick to this portion size or even consume less. Pairing it with other nutrient-dense foods can help create a more balanced meal, even with a smaller portion of the cereal.
Can I eat CAP'N CRUNCH'S FREEDOM CRUNCH every day?
Due to its FoodScore of 22/100 and its classification as an ultra-processed food with high added sugar, consuming CAP'N CRUNCH'S FREEDOM CRUNCH daily is not recommended as part of a balanced diet. It is best reserved for occasional consumption to limit intake of added sugars and other less beneficial ingredients.
Does this cereal contain whole grains?
The ingredient list includes 'CORN FLOUR' and 'OAT FLOUR'. While oats are a whole grain, the term 'flour' does not guarantee the product is made from whole grain oats. The primary ingredient is corn flour, and the overall formulation suggests it is not a significant source of whole grains compared to products explicitly labeled as '100% whole grain'.