Cap'N Crunch Crunch Berries receives a FoodScore of 3/100 (Avoid). The primary factor for this low score is its **high added sugar content**, contributing significantly to penalties.
Cap'N Crunch Crunch Berries scores 3/100, indicating it is an 'Avoid' choice.
It contains 30.96g of added sugar per 100g, a major nutritional concern.
The product is ultra-processed (NOVA 4) and contains trans fats.
Compared to plain rolled oats, this cereal offers minimal fiber (2.2g/100g).
Consider this cereal as an occasional treat rather than a regular breakfast staple.
Scores -54 points above the grain category average (57/100 across 177 foods).
Fiber
2.2g
8% of Daily Value
Protein
4.27g
9% of Daily Value
Added sugar
30.96g
62% of Daily Value
Sodium
726.92mg
32% of Daily Value
+
What it brings to the table
Fiber (2.2g)+1
Micronutrients (Iron, Zinc, Vitamin A, Folate, Riboflavin)+10
−
What holds it back
Added sugar (31.0g)-25
Sodium (726.9mg)-3
Trans fat present-20
Ultra-processed (NOVA 4)-10
Why it scores 3
Cap'N Crunch Crunch Berries earns a FoodScore of 3 out of 100, primarily due to its nutritional profile which includes significant penalties. A major contributor to this low score is the high amount of added sugar, at 30.96g per 100g, leading to a substantial penalty. The presence of trans fat, even in small amounts (0.06g per 100g), also incurs a significant penalty. Furthermore, its classification as a NOVA 4 food indicates it is ultra-processed, adding another penalty. The sodium content, at 726.92mg per 100g, also contributes to a penalty. While the product does receive some bonuses for fiber (2.2g per 100g) and several micronutrients like iron, zinc, vitamin A, folate, and riboflavin, these are not sufficient to offset the substantial penalties. For context, plain rolled oats, a whole-grain breakfast baseline, would score much higher due to its minimal processing, higher fiber, and absence of added sugars and trans fats. The ingredient list highlights sugar as the second ingredient, confirming its high presence.
Health benefits
What the nutrients in cap'n crunch quaker cap'n crunch crunch berries actually do for you, grounded in established dietary science.
Micronutrient Fortification
Cap'N Crunch Crunch Berries is fortified with several essential micronutrients. Per 100g, it provides 109% DV for iron and 134% DV for zinc, along with significant amounts of folate (405% DV) and vitamin A (14% DV). These additions can help address potential dietary gaps, particularly for individuals who may not consistently consume nutrient-rich whole foods. However, it's important to consider the overall nutritional context of the product.
Source of B Vitamins
This cereal is fortified with several B vitamins, including niacinamide, thiamin mononitrate, riboflavin, and pyridoxine hydrochloride. These B vitamins play crucial roles in energy metabolism and various bodily functions. While fortification can contribute to daily intake, relying on a product with high added sugar for B vitamins may not be the most balanced dietary strategy. A diverse diet rich in whole grains, fruits, and vegetables is generally preferred for B vitamin intake.
Convenient Energy Source
As a ready-to-eat cereal, Cap'N Crunch Crunch Berries offers a quick and convenient option for breakfast or a snack. With 396.15 calories per 100g, it provides a rapid source of energy. This can be useful in specific situations, such as for individuals needing quick caloric intake or as part of a varied diet where convenience is a factor. However, the energy comes primarily from carbohydrates, with a significant portion from added sugars.
Cap'N Crunch Crunch Berries receives a FoodScore of 3/100 (Avoid). The primary factor for this low score is its high added sugar content, contributing significantly to penalties.
How to eat it
Cap'N Crunch Crunch Berries is typically consumed as a breakfast cereal with milk, or as a dry snack. A common portion size is 3/4 cup (26g). Due to its sweet profile, it's often a popular choice for children and those seeking a quick, palatable option.
To mitigate the added sugar content, consider mixing Cap'N Crunch Crunch Berries with a lower-sugar, higher-fiber cereal like plain shredded wheat.
Pair this cereal with a source of protein and healthy fats, such as a handful of nuts or a serving of plain Greek yogurt, to increase satiety.
Use this cereal as an occasional treat rather than a daily breakfast to moderate sugar intake over time.
Be mindful of portion sizes; sticking to the recommended 3/4 cup serving can help manage calorie and sugar consumption.
Things to keep in mind
Consumers should be aware of several ingredients in Cap'N Crunch Crunch Berries. The presence of Red 40, Yellow 5, Yellow 6, and Blue 1 are artificial food colors which some individuals, particularly children, may choose to limit in their diet. The ingredient list also includes BHT (preservative) and tocopherols (preservative), which are used to maintain product freshness. Individuals with sensitivities to food additives may wish to review these. Given the high added sugar content, individuals managing blood sugar levels, such as those with diabetes, should consume this product with caution and in very limited quantities. The sodium content is also notable, at over 700mg per 100g, which could be a consideration for those monitoring sodium intake.
Cap'N Crunch Crunch Berries receives a FoodScore of 3/100, classifying it as an 'Avoid' food. This is primarily due to its high added sugar content (30.96g per 100g), the presence of trans fats, and its ultra-processed nature. While fortified with some vitamins and minerals, its overall nutritional profile suggests it is not a healthy daily staple.
How does Cap'N Crunch Crunch Berries compare to other cereals?
Compared to a whole-grain cereal like plain Cheerios, Cap'N Crunch Crunch Berries has significantly more added sugar and is lower in fiber. For example, plain Cheerios typically contain minimal added sugar and higher fiber. This makes Cap'N Crunch a less favorable choice for daily nutritional intake when compared to less processed, lower-sugar cereal options.
What is 'palm and/or coconut oil' in the ingredients?
The 'palm and/or coconut oil' listed in the ingredients refers to fats used in the product. Both palm and coconut oils are sources of saturated fat. While the total fat content is relatively low (4.77g per 100g), 1.8g of this is saturated fat, which contributes to the overall fat profile of the cereal.
What is a reasonable portion size for Cap'N Crunch Crunch Berries?
The recommended serving size is 3/4 cup (26g) of cereal alone. This portion contains approximately 103 calories and about 8g of added sugar. Sticking to this defined portion size is important for managing calorie and sugar intake, especially given the product's nutritional profile.
Can Cap'N Crunch Crunch Berries be part of a balanced diet?
While not a nutrient-dense food, Cap'N Crunch Crunch Berries can be included in a balanced diet as an occasional treat. Its high sugar and ultra-processed nature mean it should not be a regular component. Focus on consuming it in moderation and balancing it with nutrient-rich foods throughout the day to meet dietary guidelines.