CAP'N CRUNCH'S SOCCER CRUNCH scores 22/100 (Avoid) due to its **high added sugar content**, which significantly impacts its nutritional profile.
This cereal has a FoodScore of 22/100, placing it in the 'Avoid' category.
A 100g serving contains 30.62g of added sugar, contributing to its low score.
It is classified as NOVA class 4, indicating it is an ultra-processed food.
Compared to plain rolled oats, this product offers significantly less fiber and more added sugar.
Consider this cereal as an occasional treat rather than a daily 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 SOCCER CRUNCH receives a FoodScore of 22/100, primarily driven by its high added sugar content and ultra-processed nature. With 30.62g of added sugar per 100g, this significantly penalizes the score. The presence of corn flour and oat flour as primary ingredients, along with multiple forms of sugar like sugar and brown sugar, contributes to its classification as a NOVA class 4 ultra-processed food, incurring a 10-point penalty. While it does provide some fiber (3.1g) and is fortified with micronutrients like iron (109% DV) and zinc (149% DV), these bonuses are outweighed by the penalties. The sodium content at 625mg per 100g also adds a minor penalty. In comparison to a baseline of plain rolled oats, CAP'N CRUNCH'S SOCCER CRUNCH contains substantially more added sugar and sodium, and significantly less natural fiber.
Health benefits
What the nutrients in cap'n crunch's soccer crunch sweetened corn & oat cereal, soccer crunch actually do for you, grounded in established dietary science.
Micronutrient Fortification
This cereal is fortified with essential micronutrients, including iron and zinc. A 100g serving provides 109% of the Daily Value for iron and 149% for zinc. These nutrients play roles in various bodily functions, such as oxygen transport and immune system support. For individuals who may have difficulty meeting their daily requirements for these specific minerals through other dietary sources, fortified cereals can offer a supplemental contribution.
Source of Energy
With 406.25 calories per 100g, CAP'N CRUNCH'S SOCCER CRUNCH provides a quick source of energy, primarily from carbohydrates. This can be useful for individuals needing a rapid energy boost, such as before physical activity. The combination of corn and oat flours contributes to the carbohydrate content, which the body uses as its preferred fuel source. However, the energy comes with a significant amount of added sugar.
Dietary Fiber Contribution
CAP'N CRUNCH'S SOCCER CRUNCH contains 3.1g of fiber per 100g serving. While not a primary source, this amount contributes to daily fiber intake, which is important for digestive health and regularity. Fiber can help maintain bowel function and may contribute to feelings of fullness. Including this cereal as part of a meal that also contains other fiber-rich foods can help meet daily fiber recommendations.
CAP'N CRUNCH'S SOCCER CRUNCH scores 22/100 (Avoid) due to its high added sugar content, which significantly impacts its nutritional profile.
How to eat it
CAP'N CRUNCH'S SOCCER CRUNCH is typically consumed as a breakfast cereal, often with milk. A common serving size is 1 cup, which is approximately 30-40g. Due to its high added sugar content, it is generally considered an occasional food rather than a daily staple.
To reduce the overall sugar intake, combine a smaller portion of CAP'N CRUNCH'S SOCCER CRUNCH with a lower-sugar cereal like plain shredded wheat.
Pair with unsweetened milk or a plant-based alternative and fresh fruit to add natural sweetness and additional nutrients without extra added sugar.
Use as an occasional topping for yogurt or oatmeal to add a crunchy texture and a small amount of flavor, rather than consuming a full bowl as a standalone meal.
Be mindful of portion sizes; the stated serving size of 1 cup is a good starting point to manage calorie and sugar intake.
Things to keep in mind
Consumers should be aware of the high added sugar content in CAP'N CRUNCH'S SOCCER CRUNCH, which is 30.62g per 100g. Individuals managing blood sugar levels, such as those with diabetes, should consume this product with caution and in very limited quantities. The presence of Red 40 and Blue 1, artificial food colorings, may be a concern for some individuals, particularly parents of young children, though regulatory bodies consider them safe at approved levels. The ingredient list also includes BHT as a preservative. This product contains corn and oat flour, which are common grains, but individuals with specific sensitivities to these ingredients should review the label carefully.
CAP'N CRUNCH'S SOCCER CRUNCH scores 22/100, placing it in the 'Avoid' category. This is largely due to its high added sugar content (30.62g per 100g) and its classification as an ultra-processed food. While it is fortified with some micronutrients like iron and zinc, these do not outweigh the nutritional drawbacks for regular consumption.
How does CAP'N CRUNCH'S SOCCER CRUNCH compare to other cereals?
Compared to a whole-grain cereal like Cheerios, CAP'N CRUNCH'S SOCCER CRUNCH has significantly more added sugar and sodium, and less fiber. For example, many whole-grain oat cereals offer a higher fiber content and considerably less added sugar, making them a more nutritionally dense choice for a daily breakfast. This product is best viewed as a less frequent indulgence.
What is 'palm and/or coconut oil' in the ingredients?
The 'palm and/or coconut oil' listed in the ingredients refers to fats that contribute to the texture and flavor of the cereal. Both palm and coconut oils are sources of saturated fat. While the total fat content is relatively low at 4.69g per 100g, 1.56g of this is saturated fat. The use of 'and/or' indicates that the manufacturer may use either oil depending on availability.
What is a reasonable portion size for this cereal?
The manufacturer's suggested serving size is 1 cup. Given the high added sugar and calorie density, adhering to this portion size is important for managing intake. For a more balanced meal, consider combining a smaller portion of this cereal with other foods that are lower in sugar and higher in fiber and protein.
Can I eat CAP'N CRUNCH'S SOCCER CRUNCH every day?
Due to its FoodScore of 22/100 and its nutritional profile high in added sugar, consuming CAP'N CRUNCH'S SOCCER CRUNCH daily is not recommended as a primary breakfast option. It is better suited for occasional consumption. Prioritizing whole, minimally processed foods for daily meals supports overall dietary guidelines.