CAP'N CRUNCH'S PEANUT BUTTER CRUNCH cereal scores 21/100 (Avoid) due to its **high added sugar content** and ultra-processed nature, despite some fortification.
This cereal scores 21/100, placing it in the 'Avoid' category.
A single serving contains 32.5g of added sugar, a significant amount.
It is classified as NOVA 4, indicating it is an ultra-processed food.
Compared to generic dairy, this cereal offers minimal protein and no calcium.
Best consumed infrequently and in small portions due to its nutritional profile.
Scores -12 points above the dairy category average (33/100 across 5088 foods).
Fiber
2.5g
9% of Daily Value
Protein
7.5g
15% of Daily Value
Added sugar
32.5g
65% of Daily Value
Sodium
750mg
33% of Daily Value
+
What it brings to the table
Fiber (2.5g)+2
Protein (7.5g)+3
Micronutrients (Iron, Riboflavin)+4
−
What holds it back
Added sugar (32.5g)-25
Sodium (750mg)-3
Ultra-processed (NOVA 4)-10
Why it scores 21
CAP'N CRUNCH'S PEANUT BUTTER CRUNCH cereal receives a FoodScore of 21 out of 100, primarily driven by its high levels of added sugar and its classification as an ultra-processed food. With 32.5g of added sugar per 100g, this contributes a substantial -25 penalty to its score. The presence of ingredients like sugar and dextrose early in the ingredient list reflects this. Its NOVA 4 classification, indicating an ultra-processed food, incurs an additional -10 penalty. While the cereal does offer some positive contributions, such as 7.5g of protein and 2.5g of fiber per 100g, earning +3 and +2 bonuses respectively, these are outweighed by the penalties. The fortification with iron (97% DV) and riboflavin also provides a +4 bonus. However, the high sodium content at 750mg per 100g results in a -3 penalty. Compared to a generic dairy equivalent, which typically offers higher protein and calcium without added sugars, CAP'N CRUNCH'S PEANUT BUTTER CRUNCH is a less nutrient-dense option.
Health benefits
What the nutrients in cap'n crunch's peanut butter crunch sweetened corn & oat cereal, peanut butter crunch actually do for you, grounded in established dietary science.
Source of Iron
CAP'N CRUNCH'S PEANUT BUTTER CRUNCH cereal is fortified with iron, providing 17.5mg per 100g, which is 97% of the Daily Value. Iron is an essential mineral crucial for oxygen transport in the blood and energy production. Including fortified cereals can help individuals, particularly those at risk of iron deficiency, meet their daily iron needs as part of a varied diet. This can be a practical way to contribute to iron intake for those who struggle to get enough from other sources.
Provides Some Protein
This cereal offers 7.5g of protein per 100g, which contributes to daily protein requirements. Protein is vital for muscle repair, growth, and overall body function. While not a primary protein source, the protein content from corn, oat, and rice flours, along with peanut butter, can add to the total protein intake when consumed as part of a meal. Pairing this cereal with a protein-rich food like milk or yogurt can further enhance its nutritional contribution.
Contains Dietary Fiber
CAP'N CRUNCH'S PEANUT BUTTER CRUNCH contains 2.5g of fiber per 100g. Dietary fiber is important for digestive health, helping to maintain regularity and contribute to satiety. While this amount is not exceptionally high, it does offer some fiber, which is beneficial for overall gut function. Incorporating foods with fiber, even in smaller amounts, can contribute to meeting the recommended daily fiber intake and support a healthy digestive system.
CAP'N CRUNCH'S PEANUT BUTTER CRUNCH cereal scores 21/100 (Avoid) due to its high added sugar content and ultra-processed nature, despite some fortification.
How to eat it
CAP'N CRUNCH'S PEANUT BUTTER CRUNCH is typically consumed as a breakfast cereal, often with milk. It's a convenient option for a quick meal, but its high added sugar content means portion control is key. Consumers often eat more than the recommended serving size, which can significantly increase sugar and calorie intake.
Pair with unsweetened milk (dairy or plant-based) to avoid adding more sugar to your meal.
Combine a small portion of CAP'N CRUNCH'S with a higher-fiber, lower-sugar cereal to balance the nutritional profile.
Add fresh fruit like berries or sliced banana to increase fiber and micronutrient intake, making the meal more nutritionally complete.
Use this cereal as an occasional treat rather than a daily staple to manage added sugar consumption.
Things to keep in mind
Consumers should be aware of the high added sugar content in CAP'N CRUNCH'S PEANUT BUTTER CRUNCH, which can contribute to excessive caloric intake if consumed frequently or in large portions. The ingredient list includes hydrogenated cottonseed and/or rapeseed oil, indicating the presence of trans fats, although the label states 0g trans fat per 100g, implying it's below the reporting threshold. The product contains peanuts, which is a common allergen, and individuals with peanut allergies should avoid it. The presence of BHT is a preservative; while generally recognized as safe, some individuals prefer to limit intake of such additives. The high sodium level (750mg per 100g) is also notable for individuals monitoring their sodium intake.
Is CAP'N CRUNCH'S PEANUT BUTTER CRUNCH cereal healthy?
CAP'N CRUNCH'S PEANUT BUTTER CRUNCH cereal scores 21/100, indicating it is not considered a healthy choice for regular consumption. Its high added sugar content (32.5g per 100g) and ultra-processed nature are the primary reasons for this score. While it is fortified with iron and some B vitamins, these benefits are outweighed by its less favorable nutritional aspects.
How does CAP'N CRUNCH'S PEANUT BUTTER CRUNCH compare to other cereals?
Compared to a whole-grain, lower-sugar cereal like Cheerios, CAP'N CRUNCH'S PEANUT BUTTER CRUNCH has significantly more added sugar and sodium. For instance, Cheerios typically contain much less added sugar and more fiber. This makes CAP'N CRUNCH'S a less optimal choice for daily breakfast when compared to cereals designed with a focus on whole grains and lower sugar.
What is 'Caramel Color' in the ingredients?
Caramel color is a food additive used to give the cereal its characteristic brown hue. It is one of the oldest and most widely used food colorings. While generally considered safe for consumption, it contributes to the ultra-processed nature of the food and does not offer any nutritional benefit.
What is a reasonable portion size for this cereal?
The stated serving size is 1 cup, which is 39g. However, many people consume larger portions. To manage added sugar and calorie intake, it's advisable to stick to the recommended serving size or even less. Pairing it with other foods can help make a smaller portion more satisfying.
Can CAP'N CRUNCH'S PEANUT BUTTER CRUNCH be part of a balanced diet?
While technically it can be included, due to its low FoodScore and high added sugar, it should be consumed infrequently and in very small portions within an otherwise balanced diet. It is best viewed as an occasional treat rather than a staple food. Focus on making nutrient-dense choices for most meals and snacks.