CAP'N CRUNCH'S Cap'n Crunch Berries receives a FoodScore of 19/100 (Avoid), primarily due to its **high added sugar content**.
CAP'N CRUNCH'S Cap'n Crunch Berries scores 19/100, indicating it is an 'Avoid' choice.
The product contains 40.5g of added sugar per 100g, a significant amount for a breakfast cereal.
It is classified as NOVA class 4, meaning it is an ultra-processed food.
Compared to plain rolled oats, this cereal has substantially more added sugar and sodium.
Consider this product as an occasional treat rather than a daily breakfast staple.
Scores -37 points above the grain category average (56/100 across 116 foods).
Fiber
2.7g
10% of Daily Value
Protein
5.41g
11% of Daily Value
Added sugar
40.5g
81% of Daily Value
Sodium
729.73mg
32% of Daily Value
+
What it brings to the table
Fiber (2.7g)+2
Protein (5.4g)+1
Micronutrients (Iron, Riboflavin)+4
−
What holds it back
Added sugar (40.5g)-25
Sodium (729.7mg)-3
Ultra-processed (NOVA 4)-10
Why it scores 19
CAP'N CRUNCH'S Cap'n Crunch Berries earns a FoodScore of 19 out of 100, placing it in the 'Avoid' category. The primary factor driving this low score is the high amount of added sugar, which stands at 40.5g per 100g. This contributes a significant -25 penalty to its overall score. Additionally, the product is categorized as NOVA class 4, indicating it is ultra-processed, which incurs a -10 penalty. The sodium content is also notable at 729.73mg per 100g, leading to a -3 penalty. While the cereal does receive some bonus points for its fiber (2.7g, +2 points) and protein (5.4g, +1 point) content, these are relatively modest. It also gains +4 points for micronutrients, specifically iron and riboflavin, which are often fortified in cereals. However, these positive contributions are largely outweighed by the penalties from added sugar, sodium, and its ultra-processed nature. In contrast, a baseline like plain rolled oats contains no added sugar or high sodium, offering a more nutrient-dense profile.
Health benefits
What the nutrients in cap'n crunch's cap'n crunch berries actually do for you, grounded in established dietary science.
Provides Iron
CAP'N CRUNCH'S Cap'n Crunch Berries is fortified with iron, providing 21.08mg per 100g, which is 117% of the Daily Value. Iron is an essential mineral crucial for oxygen transport in the blood and various cellular functions. For individuals who may struggle to meet their iron needs through other dietary sources, fortified cereals can be a convenient way to contribute to daily intake. However, it's important to consider the overall nutritional profile of the food providing this iron.
Source of B Vitamins
This cereal contains several B vitamins, including thiamine mononitrate, pyridoxine hydrochloride, riboflavin, and niacinamide. These B vitamins play a role in energy metabolism, helping the body convert food into usable energy. While these are added through fortification, they contribute to the daily intake of these micronutrients. It is important to remember that a balanced diet from whole foods is generally the preferred method for obtaining a full spectrum of vitamins and minerals.
Quick Energy Source
Due to its high carbohydrate content, particularly from corn flour and sugar, CAP'N CRUNCH'S Cap'n Crunch Berries can provide a rapid source of energy. This can be useful in situations where quick fuel is needed, such as before certain physical activities. However, the energy provided is largely from simple sugars, which can lead to a quick spike and subsequent drop in blood sugar levels, rather than sustained energy.
CAP'N CRUNCH'S Cap'n Crunch Berries receives a FoodScore of 19/100 (Avoid), primarily due to its high added sugar content.
How to eat it
CAP'N CRUNCH'S Cap'n Crunch Berries is typically consumed as a breakfast cereal, often with milk. It is also sometimes eaten as a dry snack. The standard serving size is 1 cup, which is a common portion for many breakfast cereals.
To moderate added sugar intake, consider mixing this cereal with a lower-sugar, higher-fiber cereal like plain shredded wheat.
Pair with a source of protein and healthy fats, such as Greek yogurt or nuts, to help balance blood sugar response.
Use as an occasional treat rather than a daily breakfast, given its ultra-processed nature and high added sugar.
Be mindful of portion sizes; a 1-cup serving contains a significant amount of added sugar and sodium.
Things to keep in mind
Consumers should be aware of the high added sugar content in CAP'N CRUNCH'S Cap'n Crunch Berries, which is 40.5g per 100g. Individuals managing blood sugar levels, such as those with diabetes, should consume this product with caution and consider its impact on their daily carbohydrate and sugar intake. The product also contains several artificial food colors, including Red 40, Yellow 5, Blue 1, and Yellow 6, which some individuals may choose to limit in their diet. BHT is included as a preservative to maintain freshness. The ingredient list also notes 'natural and artificial flavor,' which is a common component in many processed foods. There are no major declared allergens that stand out as unusual for a cereal, but individuals with specific sensitivities should always review the full ingredient list.
Based on its FoodScore of 19/100, CAP'N CRUNCH'S Cap'n Crunch Berries is not considered a healthy choice for regular consumption. Its high added sugar content (40.5g per 100g) and classification as an ultra-processed food are the main reasons for this score. While it is fortified with some micronutrients like iron, these do not outweigh the nutritional drawbacks.
How does CAP'N CRUNCH'S Cap'n Crunch Berries compare to plain rolled oats?
Compared to plain rolled oats, CAP'N CRUNCH'S Cap'n Crunch Berries is significantly different nutritionally. Plain rolled oats are a whole grain with no added sugar or sodium, providing more fiber and complex carbohydrates. CAP'N CRUNCH'S has 40.5g of added sugar and 729.73mg of sodium per 100g, making it a less nutrient-dense option for a daily breakfast.
What is 'palm and/or coconut oil' in the ingredients?
'Palm and/or coconut oil' refers to the fats used in the cereal. Both are tropical oils high in saturated fat. While the total fat content is relatively low at 4.05g per 100g, 1.35g of this is saturated fat. The specific oil used can vary based on availability or formulation.
What is a reasonable portion size for this cereal?
The declared serving size for CAP'N CRUNCH'S Cap'n Crunch Berries is 1 cup. Given its high added sugar and sodium content, it is advisable to stick to this portion size or even consider a smaller amount if consumed regularly. Moderation is key to fitting this product into a balanced dietary pattern.
Are the artificial colors in Cap'n Crunch Berries a concern?
CAP'N CRUNCH'S Cap'n Crunch Berries contains several artificial colors, including Red 40, Yellow 5, Blue 1, and Yellow 6. While approved for use by regulatory bodies, some individuals choose to limit artificial colors in their diet due to personal preferences or sensitivities. These colors are responsible for the vibrant appearance of the cereal pieces.