CAP'N CRUNCH TOUCHDOWN CRUNCH FLAVORED SWEETENED CORN & OAT CEREAL receives a FoodScore of 22/100 (Avoid), primarily due to its **high added sugar content**.
FoodScore: 22/100 (Avoid) due to significant added sugar and ultra-processing.
Contains 29.62g of added sugar per 100g, contributing to a low score.
Provides 96% DV for iron and 131% DV for zinc per 100g, offering some micronutrient fortification.
Classified as NOVA 4 (ultra-processed), unlike plain rolled oats which are minimally processed.
Best consumed in small portions and infrequently to manage sugar and sodium intake.
Scores -25 points above the grain category average (47/100 across 2269 foods).
Fiber
3.8g
14% of Daily Value
Protein
3.85g
8% of Daily Value
Added sugar
29.62g
59% of Daily Value
Sodium
730.77mg
32% of Daily Value
+
What it brings to the table
Fiber (3.8g)+4
Micronutrients (Iron, Zinc, Riboflavin)+6
−
What holds it back
Added sugar (29.6g)-25
Sodium (730.8mg)-3
Ultra-processed (NOVA 4)-10
Why it scores 22
CAP'N CRUNCH TOUCHDOWN CRUNCH FLAVORED SWEETENED CORN & OAT CEREAL scores 22 out of 100, placing it in the 'Avoid' category. This score is largely driven by its high added sugar content, which is 29.62g per 100g, resulting in a significant penalty of 25 points. The product is also classified as NOVA 4, indicating it is ultra-processed, incurring a 10-point penalty. Furthermore, its sodium content of 730.77mg per 100g contributes a 3-point penalty. On the positive side, the cereal does offer some nutritional benefits, including 3.8g of fiber per 100g, which adds 4 bonus points. It is also fortified with several micronutrients, providing 96% DV for iron and 131% DV for zinc per 100g, along with riboflavin, contributing 6 bonus points. However, these bonuses are outweighed by the penalties from added sugar, sodium, and processing. Compared to a baseline of plain rolled oats, which are minimally processed and contain no added sugar or high sodium, CAP'N CRUNCH is a nutritionally distinct product.
Health benefits
What the nutrients in cap'n crunch touchdown crunch flavored sweetened corn & oat cereal, touchdown crunch actually do for you, grounded in established dietary science.
Source of Iron
This cereal is fortified to be a significant source of iron, providing 17.31mg per 100g, which is 96% of the Daily Value. 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, fortified cereals like CAP'N CRUNCH can contribute to daily intake, supporting red blood cell formation and preventing iron deficiency.
Good Source of Zinc
CAP'N CRUNCH TOUCHDOWN CRUNCH provides a substantial amount of zinc, with 14.4mg per 100g, exceeding the Daily Value at 131%. Zinc is vital for immune function, wound healing, and DNA synthesis. Including foods fortified with zinc can help ensure adequate intake of this mineral, which plays a role in numerous enzymatic reactions and cellular growth and repair throughout the body.
Contains B Vitamins
This cereal is fortified with several B vitamins, including niacinamide, thiamin mononitrate, riboflavin, and pyridoxine hydrochloride. These vitamins are crucial for energy production and various metabolic processes. While not providing a high percentage of the Daily Value for all B vitamins, their presence contributes to the overall micronutrient profile, supporting the body's ability to convert food into energy and maintain nervous system health.
CAP'N CRUNCH TOUCHDOWN CRUNCH FLAVORED SWEETENED CORN & OAT CEREAL receives a FoodScore of 22/100 (Avoid), primarily due to its high added sugar content.
How to eat it
Sweetened cereals like CAP'N CRUNCH are typically consumed as a quick breakfast, often with milk. Portions can easily exceed the recommended 3/4 cup serving size, leading to higher intake of added sugars and sodium. It's important to be mindful of serving sizes.
To reduce the overall sugar load, consider mixing a small portion of CAP'N CRUNCH with an equal or larger portion of unsweetened whole-grain cereal.
Pair with a source of protein and healthy fats, such as a handful of nuts or a serving of plain Greek yogurt, to help increase satiety and balance blood sugar.
Use as an occasional treat rather than a daily breakfast staple to manage intake of added sugars and ultra-processed ingredients.
Measure out the 3/4 cup serving size to stay within the intended nutritional profile and avoid unintentional overconsumption.
Things to keep in mind
Consumers should be aware of the high added sugar content in CAP'N CRUNCH TOUCHDOWN CRUNCH, which is 29.62g per 100g. This level of sugar can contribute significantly to daily caloric intake without providing substantial nutritional density, and regular high intake of added sugars is associated with various health concerns. The product also contains artificial colors like Yellow 5, Blue 1, and Yellow 6, which some individuals may choose to avoid due to potential sensitivities. The presence of BHT as a preservative is also noted on the ingredient list. Individuals monitoring sodium intake should note the 730.77mg per 100g, which is a considerable amount for a breakfast cereal. There are no common allergen declarations on the label, but individuals with specific sensitivities should always review the full ingredient list.
CAP'N CRUNCH TOUCHDOWN CRUNCH has a FoodScore of 22/100, placing it in the 'Avoid' category. This is primarily due to its high added sugar content (29.62g per 100g) and its classification as an ultra-processed food. While it is fortified with iron and zinc, these benefits are largely offset by the less desirable nutritional aspects.
How does CAP'N CRUNCH compare to other breakfast cereals?
Compared to a minimally processed whole-grain cereal like plain Cheerios, CAP'N CRUNCH has significantly more added sugar and sodium. Plain Cheerios, for example, typically contain much less added sugar and are often lower in sodium, making them a more nutritionally dense option for daily consumption. This product is best viewed as an occasional treat rather than a staple.
What is 'palm oil' doing in this cereal?
Palm oil is listed as an ingredient, along with coconut oil, and is used as a fat source in this cereal. These oils contribute to the product's texture and mouthfeel. While the product states 0g saturated fat per 100g, this refers to the serving size, and palm oil is known for its higher saturated fat content compared to other vegetable oils. The label indicates 3.85g total fat per 100g.
What is a reasonable portion size for this cereal?
The recommended serving size for CAP'N CRUNCH TOUCHDOWN CRUNCH is 3/4 cup. Adhering to this portion helps manage the intake of added sugars and sodium. Consuming larger portions will significantly increase your intake of these components, making it harder to maintain a balanced dietary pattern.
Can children eat CAP'N CRUNCH?
Children can consume CAP'N CRUNCH, but due to its high added sugar content and ultra-processed nature, it should be offered in moderation. The USDA Dietary Guidelines recommend limiting added sugars for children. Pairing it with other nutrient-dense foods can help balance the meal, but it is not recommended as a daily breakfast item.