CAP'N CRUNCH'S OOPS! ALL BERRIES FLAVORED SWEETENED CORN & OAT CEREAL, OOPS! ALL BERRIES
CAP'N CRUNCH'S OOPS! ALL BERRIES scores 22/100 (Avoid) due to its **high added sugar content**, which significantly outweighs its fortified micronutrients.
FoodScore: 22/100 (Avoid) for this ultra-processed cereal.
Contains 44.7g of added sugar per 100g, a primary factor in its low score.
Fortified with 123% DV iron and 158% DV folate per 100g.
Significantly higher in added sugar and sodium compared to plain rolled oats.
Best consumed in small portions and infrequently as a treat.
Scores -25 points above the grain category average (47/100 across 2269 foods).
Fiber
2.6g
9% of Daily Value
Protein
5.26g
11% of Daily Value
Added sugar
44.7g
89% of Daily Value
Sodium
631.58mg
27% of Daily Value
+
What it brings to the table
Fiber (2.6g)+2
Protein (5.3g)+1
Micronutrients (Iron, Folate, Riboflavin)+6
−
What holds it back
Added sugar (44.7g)-25
Sodium (631.6mg)-2
Ultra-processed (NOVA 4)-10
Why it scores 22
CAP'N CRUNCH'S OOPS! ALL BERRIES receives a FoodScore of 22/100, placing it in the 'Avoid' category. This score is primarily driven by its high added sugar content, which stands at 44.7g per 100g, incurring a substantial penalty of -25 points. The product's classification as NOVA class 4, indicating it is ultra-processed, further deducts 10 points. Additionally, its sodium content of 631.58mg per 100g contributes a minor penalty of -2 points. While the cereal does offer some nutritional benefits, such as 2.6g of fiber and 5.26g of protein per 100g, these are relatively small bonuses (+2 for fiber, +1 for protein). The fortification with micronutrients like iron (123% DV) and folate (158% DV) provides a +6 bonus. However, these positive contributions are largely overshadowed by the significant penalties. The presence of sugar and brown sugar high on the ingredient list directly correlates with the high added sugar penalty. Compared to a baseline of plain rolled oats, which typically contains no added sugar and minimal sodium, CAP'N CRUNCH'S OOPS! ALL BERRIES presents a much less favorable nutritional profile.
Health benefits
What the nutrients in cap'n crunch's oops! all berries flavored sweetened corn & oat cereal, oops! all berries actually do for you, grounded in established dietary science.
Source of Iron
This cereal is fortified with a notable amount of iron, providing 22.11mg or 123% of the Daily Value per 100g. Iron is an essential mineral crucial for oxygen transport in the blood and overall energy metabolism. For individuals who may struggle to meet their iron needs through other dietary sources, consuming a portion of this cereal could contribute to their daily intake, supporting red blood cell formation.
Source of Folate
CAP'N CRUNCH'S OOPS! ALL BERRIES contains a significant amount of folate, offering 158% of the Daily Value per 100g. Folate, or Vitamin B9, is vital for cell growth and development, and plays a role in DNA synthesis and repair. Adequate folate intake is particularly important for women of childbearing age to help prevent neural tube defects. This fortification can help supplement dietary folate intake, contributing to overall cellular health.
Provides B Vitamins
Beyond folate, this cereal is also fortified with other B vitamins, including niacinamide, thiamine mononitrate, pyridoxine hydrochloride, and riboflavin. These B vitamins are crucial for energy production and various metabolic processes in the body. They help convert food into energy and support nerve function. While the amounts vary, their presence contributes to the overall micronutrient profile, aiding in daily physiological functions.
CAP'N CRUNCH'S OOPS! ALL BERRIES scores 22/100 (Avoid) due to its high added sugar content, which significantly outweighs its fortified micronutrients.
How to eat it
CAP'N CRUNCH'S OOPS! ALL BERRIES is typically consumed as a breakfast cereal, often with milk. Its sweet flavor makes it appealing, particularly to children. A common portion size is 1 1/4 cup, but given its nutritional profile, moderation is key to avoid excessive intake of added sugars.
To balance the meal, pair with unsweetened milk (dairy or plant-based) and a source of protein like Greek yogurt or a hard-boiled egg.
Consider mixing a small portion of this cereal with a lower-sugar, higher-fiber cereal to reduce overall added sugar per serving.
Use as an occasional treat rather than a daily breakfast staple to manage added sugar intake.
Add fresh fruit like berries or sliced banana to increase fiber and nutrient content, which can also help with satiety.
Things to keep in mind
Consumers should be aware of the high added sugar content in CAP'N CRUNCH'S OOPS! ALL BERRIES, which is a primary concern for overall dietary health, particularly for children and individuals managing blood sugar levels. The ingredient list includes Red 40, Blue 1, and Yellow 5, which are artificial food colors. While approved for use, some individuals may choose to limit their intake of artificial colors. The cereal also contains palm oil, a source of saturated fat, though the total saturated fat per 100g is relatively low at 1.32g. Individuals with specific sensitivities to food dyes or those aiming to reduce their intake of ultra-processed foods may wish to consume this product sparingly.
CAP'N CRUNCH'S OOPS! ALL BERRIES receives a FoodScore of 22/100, placing it in the 'Avoid' category. This is primarily due to its high added sugar content (44.7g per 100g) and its classification as an ultra-processed food. While it is fortified with iron and folate, these benefits are outweighed by the significant sugar load.
How does CAP'N CRUNCH'S OOPS! ALL BERRIES compare to other breakfast cereals?
Compared to a whole-grain, lower-sugar cereal like Cheerios, CAP'N CRUNCH'S OOPS! ALL BERRIES has a significantly higher amount of added sugar and is more ultra-processed. While both may be fortified with vitamins and minerals, the overall nutritional profile of cereals with less added sugar and more whole grains is generally more favorable for daily consumption.
What is the role of 'natural and artificial flavor' in this cereal?
The 'natural and artificial flavor' listed in the ingredients contributes to the distinct taste profile of CAP'N CRUNCH'S OOPS! ALL BERRIES. These ingredients are used to enhance the berry flavor, which is a key characteristic of this product. While they contribute to palatability, they do not add nutritional value.
What is a reasonable portion size for this cereal?
The declared serving size is 1 1/4 cup. However, given the high added sugar content, a smaller portion, perhaps 1/2 cup, might be more appropriate for occasional consumption, especially if you are monitoring your sugar intake. Pairing it with other nutrient-dense foods can also help balance the meal.
Can CAP'N CRUNCH'S OOPS! ALL BERRIES be part of a balanced diet?
While it can be included as an occasional treat, CAP'N CRUNCH'S OOPS! ALL BERRIES is not ideal as a regular staple in a balanced diet due to its high added sugar and ultra-processed nature. A balanced diet prioritizes whole, minimally processed foods, and this cereal's nutritional profile aligns more with a dessert or occasional indulgence.