CAP'N CRUNCH SWEETENED CORN & OAT CEREAL scores 19/100 (Avoid) primarily due to its **high added sugar content**.
FoodScore: 19/100 (Avoid) for this ultra-processed cereal.
Contains 42.1g of added sugar per 100g, a significant amount.
Provides 117% DV of iron per 100g, a notable micronutrient contribution.
Compared to plain rolled oats, CAP'N CRUNCH has considerably more added sugar and sodium.
Best consumed in small portions and infrequently due to its nutritional profile.
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
42.1g
84% 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 (42.1g)-25
Sodium (763.2mg)-3
Ultra-processed (NOVA 4)-10
Why it scores 19
CAP'N CRUNCH SWEETENED CORN & OAT CEREAL receives a FoodScore of 19 out of 100, placing it in the 'Avoid' category. This score is largely driven by its high added sugar content, which stands at 42.1 grams per 100 grams, incurring a substantial penalty of 25 points. The ingredient list confirms sugar as the second ingredient, indicating its significant presence. Additionally, the product is classified as NOVA class 4, meaning it is ultra-processed, which results in a 10-point penalty. The sodium content, at 763.16 mg per 100 grams, also contributes a 3-point penalty. On the positive side, it receives bonus points for its fiber content (2.6 grams, +2 points), protein (5.26 grams, +1 point), and notable micronutrient contributions from iron and riboflavin (+4 points). However, these bonuses are outweighed by the penalties. In comparison to a baseline of plain rolled oats, CAP'N CRUNCH contains significantly more added sugar and sodium, and less fiber per 100 grams.
Health benefits
What the nutrients in cap'n crunch sweetened corn & oat cereal actually do for you, grounded in established dietary science.
Source of Iron
CAP'N CRUNCH is fortified with iron, providing 21 mg per 100 grams, which is 117% of the Daily Value. This can be a useful contribution for individuals who may struggle to meet their daily iron requirements, such as those with iron deficiency or certain dietary restrictions. Iron is essential for oxygen transport in the blood and various metabolic processes, making this cereal a convenient source of this vital mineral.
Provides B Vitamins
This cereal is fortified with several B vitamins, including niacinamide, thiamine mononitrate, pyridoxine hydrochloride, and riboflavin. These B vitamins play crucial roles in energy metabolism and nerve function. While the specific percentages for each are not fully detailed, their presence helps to ensure that consumers receive some of these essential nutrients, which are important for overall cellular health.
Quick Energy Source
Due to its high carbohydrate and sugar content, CAP'N CRUNCH can provide a rapid source of energy. For individuals needing a quick caloric boost, such as before a short burst of activity, the readily available sugars can be utilized by the body. However, this energy is often short-lived due to the lack of significant fiber and protein to slow absorption, potentially leading to a subsequent energy crash.
CAP'N CRUNCH SWEETENED CORN & OAT CEREAL scores 19/100 (Avoid) primarily due to its high added sugar content.
How to eat it
CAP'N CRUNCH is typically consumed as a breakfast cereal, often with milk. A common serving size is 1 cup. Due to its high sugar content, it's important to be mindful of portion sizes and frequency of consumption.
Pair with unsweetened milk (dairy or plant-based) and a handful of nuts or seeds to add protein and healthy fats, which can help moderate blood sugar response.
Combine a small portion of CAP'N CRUNCH with a higher-fiber, lower-sugar cereal like plain shredded wheat to dilute the sugar content and increase fiber.
Use as an occasional topping for yogurt or fruit, rather than a standalone meal, to enjoy the flavor in a controlled amount.
Consider this cereal as an infrequent treat rather than a daily breakfast staple to limit added sugar intake over time.
Things to keep in mind
Consumers should be aware of the high added sugar content in CAP'N CRUNCH, which is 42.1 grams per 100 grams. This level of sugar can contribute to excessive caloric intake and may be a concern for individuals managing blood sugar levels, such as those with diabetes or pre-diabetes. The cereal also contains Yellow 5 and Yellow 6, artificial food colors that some individuals choose to avoid. While generally recognized as safe by regulatory bodies, some studies suggest potential links to hyperactivity in sensitive children. The presence of BHT is as a preservative, which some consumers prefer to limit in their diet. Individuals with specific sensitivities to food additives may wish to review the ingredient list carefully.
Is CAP'N CRUNCH SWEETENED CORN & OAT CEREAL healthy?
CAP'N CRUNCH scores 19/100, indicating it is not considered a healthy choice for regular consumption. Its high added sugar content (42.1g per 100g) is the primary factor contributing to this low score. While it provides some iron and B vitamins, these benefits are outweighed by its overall nutritional profile.
How does CAP'N CRUNCH compare to other breakfast cereals?
Compared to a plain whole-grain cereal like Cheerios, CAP'N CRUNCH has significantly more added sugar and sodium. For instance, many plain oat or wheat cereals offer more fiber and less sugar, making them a more nutritionally dense option. Its NOVA class 4 designation also indicates it is more ultra-processed than many other breakfast cereals.
What is the role of 'palm and/or coconut oil' in this cereal?
Palm and/or coconut oil are used in CAP'N CRUNCH for texture and to help bind ingredients. These oils are sources of saturated fat. While the saturated fat content in this cereal is relatively low at 1.32g per 100g, it's a factor to consider in the context of overall dietary fat intake.
What is a reasonable portion size for CAP'N CRUNCH?
The suggested serving size is 1 cup. However, given its high added sugar content, consuming smaller portions or mixing it with a less-processed cereal can help manage sugar intake. For children, a smaller portion than the suggested 1 cup may be more appropriate.
Can CAP'N CRUNCH be part of a balanced diet?
While not a primary component of a balanced diet, CAP'N CRUNCH can be consumed occasionally as a treat in very small portions. To balance its nutritional profile, pair it with foods rich in protein, fiber, and healthy fats, such as Greek yogurt or fresh fruit, to create a more nutritionally complete meal.
Are the artificial colors in CAP'N CRUNCH a concern?
CAP'N CRUNCH contains Yellow 5 and Yellow 6, which are artificial food colors. Some individuals, particularly parents, choose to limit or avoid these colors due to concerns about their potential impact on behavior in sensitive children. Regulatory bodies generally consider them safe at current consumption levels, but individual sensitivities vary.