A serving contains 14.7g of added sugar per 100g, contributing significantly to its low score.
This product is classified as NOVA 4, meaning it is an ultra-processed food.
Compared to plain rolled oats, it has substantially more added sugar and less fiber.
Consider serving in smaller portions or combining with other foods to balance nutrient intake.
Scores -16 points above the grain category average (56/100 across 116 foods).
Fiber
8.79g
31% of Daily Value
Protein
11.76g
24% of Daily Value
Added sugar
14.7g
29% of Daily Value
Sodium
397.06mg
17% of Daily Value
+
What it brings to the table
Fiber (8.8g)+11
Protein (11.8g)+7
Micronutrients (Iron)+2
−
What holds it back
Added sugar (14.7g)-19
Sodium (397.1mg)-1
Ultra-processed (NOVA 4)-10
Why it scores 40
CAP'N CRUNCH'S Cap'n Crunch earns a FoodScore of 40 out of 100, placing it in the 'Poor' category. This score is largely influenced by its high added sugar content, which is 14.7g per 100g, resulting in a significant penalty of -19 points. The product's classification as NOVA 4, indicating it is ultra-processed, further deducts 10 points from its score. While it does contain some beneficial nutrients, such as 8.79g of fiber per 100g, earning +11 points, and 11.76g of protein per 100g, adding +7 points, these are not enough to offset the penalties. The iron content, at 3.24mg (18% DV), provides a minor bonus of +2 points. However, the presence of artificial colors like Red 40, Blue 1, and Yellow 5, along with BHT as a preservative, are characteristic of ultra-processed foods. Compared to a baseline of plain rolled oats, CAP'N CRUNCH'S Cap'n Crunch contains considerably more added sugar and sodium (397.06mg per 100g, a -1 point penalty), while plain oats typically have no added sugar and minimal sodium.
Health benefits
What the nutrients in cap'n crunch's cap'n crunch actually do for you, grounded in established dietary science.
Source of Dietary Fiber
CAP'N CRUNCH'S Cap'n Crunch provides 8.79g of fiber per 100g. Dietary fiber is important for digestive health, helping to maintain bowel regularity and contributing to feelings of fullness. While this product is high in added sugar, the fiber content from the oat flour can still contribute to your daily fiber intake, which is often below recommended levels for many Americans. Pairing this cereal with other fiber-rich foods like fruit can further enhance this benefit.
Contribution to Protein Intake
With 11.76g of protein per 100g, CAP'N CRUNCH'S Cap'n Crunch can contribute to your daily protein needs. Protein is essential for muscle repair and growth, and plays a role in numerous bodily functions. While not a primary protein source, combining this cereal with milk or yogurt can significantly boost the overall protein content of the meal, making it a more satiating option for breakfast or a snack.
Iron Fortification
This cereal provides 3.24mg of iron per 100g, which is 18% of the Daily Value. Iron is a crucial mineral involved in oxygen transport in the blood and energy production. For individuals who may struggle to meet their iron requirements through other dietary sources, fortified cereals like CAP'N CRUNCH'S Cap'n Crunch can serve as a supplemental source. It's important to consider the overall nutritional profile when relying on fortified foods.
CAP'N CRUNCH'S Cap'n Crunch receives a FoodScore of 40/100 (Poor). The primary factor driving this score is its high content of added sugar.
How to eat it
CAP'N CRUNCH'S Cap'n Crunch is typically consumed as a breakfast cereal with milk, or as a dry snack. A common serving size is 34g, but it's easy to pour more. The high palatability due to its sweetness can lead to overconsumption if not mindful of portions.
To reduce added sugar intake, combine a smaller portion of Cap'n Crunch with a higher-fiber, unsweetened cereal.
Pair with fresh fruit like berries or sliced banana to add natural sweetness, vitamins, and additional fiber.
Use as an occasional treat rather than a daily breakfast staple to moderate intake of ultra-processed ingredients.
Consider serving with plain milk or yogurt to add protein and calcium, helping to balance the meal's nutritional profile.
Things to keep in mind
Consumers should be aware of the high added sugar content in CAP'N CRUNCH'S Cap'n Crunch, which is 14.7g per 100g. This can be a concern for individuals managing blood sugar levels, such as those with diabetes, or for parents monitoring children's sugar intake. The ingredient list also includes artificial colors (Red 40, Blue 1, Yellow 5) and the preservative BHT. While approved for use by regulatory bodies, some individuals may choose to limit intake of artificial additives. The product is classified as NOVA 4, indicating it is ultra-processed, which is a general caution for overall dietary health.
CAP'N CRUNCH'S Cap'n Crunch has a FoodScore of 40/100, categorized as 'Poor.' This is primarily due to its high added sugar content and classification as an ultra-processed food. While it offers some fiber and protein, these benefits are outweighed by the less desirable nutritional aspects.
How does CAP'N CRUNCH'S Cap'n Crunch compare to plain rolled oats?
Compared to plain rolled oats, CAP'N CRUNCH'S Cap'n Crunch has significantly more added sugar (14.7g vs. 0g per 100g) and higher sodium. Plain rolled oats are a whole grain with more natural fiber and no added sugars, making them a nutritionally superior choice for a regular breakfast.
What is the role of 'natural and artificial flavor' in this cereal?
The 'natural and artificial flavor' listed in CAP'N CRUNCH'S Cap'n Crunch contributes to its distinct taste profile. These ingredients are added to enhance the sensory experience of the cereal. As part of an ultra-processed food, they are common components designed to improve palatability and shelf stability.
What is a reasonable portion size for CAP'N CRUNCH'S Cap'n Crunch?
The declared serving size is 34g, which provides a specific amount of nutrients, including added sugar. To manage intake of added sugars and calories, it's advisable to stick to this portion size or even smaller, especially if consuming regularly. Using a measuring cup can help with portion control.
Can CAP'N CRUNCH'S Cap'n Crunch be part of a balanced diet?
While CAP'N CRUNCH'S Cap'n Crunch is an ultra-processed food with high added sugar, it can be included in a balanced diet in moderation. It is best consumed as an occasional treat rather than a daily staple. Balancing it with a diet rich in whole, unprocessed foods can help mitigate its less desirable nutritional aspects.