CAP'N CRUNCH SWEETEND CORN & OAT CEREAL receives a FoodScore of 19/100 (Avoid). The primary factor for this low score is its **very high added sugar content**.
This cereal has a FoodScore of 19/100, indicating it is an 'Avoid' choice.
A 100g serving contains 44.7g of added sugar, a significant amount for a breakfast item.
At 763.16mg per 100g, the sodium content is notably high.
Classified as NOVA 4, this product is considered ultra-processed.
Compared to plain rolled oats, CAP'N CRUNCH offers substantially less fiber and more added sugar.
Scores -28 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
763.16mg
33% of Daily Value
+
What it brings to the table
Fiber (2.6g)+2
Protein (5.3g)+1
Micronutrients (Iron, Riboflavin)+4
−
What holds it back
Added sugar (44.7g)-25
Sodium (763.2mg)-3
Ultra-processed (NOVA 4)-10
Why it scores 19
CAP'N CRUNCH SWEETEND CORN & OAT CEREAL scores 19 out of 100, placing it in the 'Avoid' category. This score is largely driven by its high content of added sugar, which is 44.7g per 100g serving, incurring a significant penalty. The presence of palm and/or coconut oil contributes to the saturated fat content, though it is not a primary driver of the low score. Additionally, the product is classified as NOVA 4, indicating it is ultra-processed, which further reduces its score. While it does provide some positive nutrients, such as 2.6g of fiber and 5.26g of protein per 100g, these are not sufficient to offset the penalties. The cereal is also fortified with iron, providing 110% DV per 100g, and riboflavin, which contributes minor bonuses. However, its high sodium content of 763.16mg per 100g also negatively impacts the score. In contrast, plain rolled oats, our baseline, contain no added sugar or high sodium, and are a whole grain, offering a more nutrient-dense profile.
Health benefits
What the nutrients in cap'n crunch sweetend corn & oat cereal actually do for you, grounded in established dietary science.
Source of Iron
CAP'N CRUNCH is fortified with iron, providing 19.71mg per 100g, which is 110% of the Daily Value. Iron is an essential mineral crucial for oxygen transport in the blood and preventing iron-deficiency anemia. For individuals who may struggle to meet their iron needs through other dietary sources, fortified cereals can contribute to daily intake. However, it is important to consider the overall nutritional profile of the food.
Provides B Vitamins
This cereal contains several B vitamins, including niacinamide, thiamine mononitrate, pyridoxine hydrochloride, and riboflavin. These vitamins play vital roles in energy metabolism, helping the body convert food into energy. While the specific amounts are not fully detailed beyond riboflavin contributing a bonus, fortified cereals can be a convenient way to obtain these micronutrients, especially for those with limited dietary variety. It's important to balance this with the product's high sugar content.
Quick Energy Source
Due to its high carbohydrate and sugar content, CAP'N CRUNCH provides a rapid source of energy, with 394.74 calories per 100g. This can be useful for individuals needing a quick caloric boost, such as athletes before intense activity or those with high energy demands. However, the energy provided is primarily from added sugars, which can lead to rapid blood sugar spikes and subsequent crashes, rather than sustained energy.
CAP'N CRUNCH SWEETEND CORN & OAT CEREAL receives a FoodScore of 19/100 (Avoid). The primary factor for this low score is its very high added sugar content.
How to eat it
CAP'N CRUNCH is typically consumed as a breakfast cereal, often with milk. It's also sometimes eaten as a dry snack. A common serving size is 1 cup, but it's easy to consume more, especially given its palatable taste profile. The high sugar content means moderation is key.
To mitigate the added sugar impact, combine a smaller portion of CAP'N CRUNCH with a higher-fiber, lower-sugar cereal like plain shredded wheat.
Pair with a source of protein and healthy fats, such as Greek yogurt or a handful of nuts, to help slow sugar absorption and increase satiety.
Use CAP'N CRUNCH as an occasional topping for unsweetened yogurt or oatmeal rather than as a primary breakfast component to control portion size.
Opt for water or unsweetened milk alternatives instead of sugary drinks to avoid adding more sugar to your meal.
Things to keep in mind
Consumers should be aware of the high added sugar content in CAP'N CRUNCH, which is 44.7g per 100g. Regular consumption of foods with such high sugar levels can contribute to excessive calorie intake and may be a concern for individuals managing blood sugar levels or those at risk for metabolic conditions. The presence of Yellow 5 and Yellow 6 are artificial food colorings that some individuals may choose to avoid, though they are approved for use by regulatory bodies. The sodium content of 763.16mg per 100g is also significant, and those monitoring their sodium intake should consider this. The ingredient BHT is used as a preservative to maintain freshness.
Is CAP'N CRUNCH SWEETEND CORN & OAT CEREAL healthy?
With a FoodScore of 19/100, CAP'N CRUNCH is categorized as an 'Avoid' food. Its high added sugar content (44.7g per 100g) and status as an ultra-processed food are the primary reasons for this score. While it provides some iron and B vitamins, these do not outweigh the nutritional drawbacks for regular consumption.
How does CAP'N CRUNCH compare to other breakfast cereals?
Compared to a whole-grain, unsweetened cereal like Cheerios, CAP'N CRUNCH has significantly more added sugar and sodium. For instance, many plain oat-based cereals offer more fiber and protein with minimal to no added sugars. This product is best viewed as an occasional treat rather than a daily breakfast staple when compared to less processed options.
What is the role of 'palm and/or coconut oil' in this cereal?
Palm and/or coconut oil are used in CAP'N CRUNCH primarily to contribute to the cereal's texture and flavor. These oils are sources of saturated fat. While the total fat content is not excessively high, 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?
The declared serving size is 1 cup, which provides a certain amount of calories and nutrients. However, due to the high added sugar, it's advisable to consume smaller portions or combine it with other, more nutrient-dense foods. Focusing on a balanced breakfast that includes protein and fiber will help manage the impact of the sugar.
Are the artificial colors Yellow 5 and Yellow 6 safe?
Yellow 5 and Yellow 6 are FDA-approved food colorings used in many processed foods to enhance visual appeal. While some individuals report sensitivities to these dyes, current scientific evidence supports their safety for consumption at approved levels for the general population. Consumers can choose to avoid them if they have personal concerns.