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Cap'n Crunch Berries breakfast cereal
Photo: Open Food Facts contributors (CC BY-SA)

Extruded cereals

Cap'n Crunch Berries breakfast cereal

40 oz

Bad out of 100 Medium confidence
  • Dye with an EU warning label
  • Contains synthetic dyes
  • Ultra-processed
  • High in sugar
  • High in salt
  • Contains added sugars
  • Contains palm oil
  • Contains artificial flavors
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Why it scores 7

Cap'n Crunch Berries breakfast cereal scores 7 out of 100 (Bad) under GoodSwap’s published rules. What moved the score most:

  1. Sugar: An added sugar. Strong
  2. Brown sugar: An added sugar. Strong
  3. Ultra-processed (NOVA 4): Classified NOVA 4: made with industrial ingredients and additives. Strong

Every line of the math is on The Receipt below, with its evidence tier and sources.

Better breakfast cereals

The same kind of product, at least 10 points higher, sold in the US. Never paid placements.

The Receipt

Berries breakfast cereal

START100

Ingredients

  • Sugar
    Strong An added sugar. [1][2][3]
  • Brown sugar
    Strong An added sugar. [1][2][3]
  • Red 40
    Regulatory In the EU and UK, foods with this color must state that it "may have an adverse effect on activity and attention in children". [4][5][6][7][8][9]
subtotal−50

Processing

  • Ultra-processed (NOVA 4)
    Strong Classified NOVA 4: made with industrial ingredients and additives. [10]
  • 2 kinds of ultra-processing markers
    Emerging Industrial additive classes found: color (added) and flavoring. [10]
subtotal−19.5

Nutrition per 100 g

  • Sugars 44.2 g / 100 g
    Strong Very high in sugar. [1]
  • Saturated fat 1.8 g / 100 g
    Strong Contains some saturated fat. [11]
  • Salt 1.9 g / 100 g
    Strong Very high in salt. [12]
  • Energy 405 kcal / 100 g
    Info Energy-dense for its weight. [2]
subtotal−24
TOTAL 7Bad

100 − 93.5 = 6.5 → 7

Can’t score above 79. Contains sugar, an ingredient of high concern. [1][2][3][4][5][6][7][8][9][13]

Can’t score above 79. High in sugars and salt (above the front-of-pack "high" level). [14]

GTIN 00030000437698 · 2026-05-02

score v1.3.0 · kb 2026.10.11

Medium confidence

Same product, same score. Every time.

Nutrition per 100 g

Energy405 kcal
Fat5.4 g
Saturated fat1.8 g
Trans fat0.1 g
Carbohydrates86.2 g
Sugars44.2 g
Added sugars42.5 g
Fiber2.2 g
Protein5.4 g
Salt1.9 g

Serving: 1 cup (40 g)

Ingredients

High Moderate Not recognized Tap an ingredient for its evidence and rules.
Label text, as published

corn flour, sugar, oat flour, brown sugar, palm and/or coconut oil, salt, sodium citrate, natural and artificial flavor, red 40, reduced iron, niacinamide*, yellow 5, malic acid, zinc oxide, strawberry juice concentrate, blue 1, yellow 6, thiamin mononitrate*, riboflavin*, pyridoxine hydrochloride*, bht (preservative), folic acid*, tocopherols (preservative), * one of the b vitamins,

Allergens and diets

Contains: Gluten

  • Not gluten-free
  • Not palm-oil-free

Always check the package: recipes change.

Healthiest extruded cereals in the US

More from Cap'n Crunch

Sources

  1. Guideline: sugars intake for adults and children

    World Health Organization · Mar 4, 2015 · Agency assessment

    “In both adults and children, WHO recommends reducing the intake of free sugars to less than 10% of total energy intake”

    who.int

  2. Dietary Guidelines for Americans, 2025–2030

    U.S. Department of Health and Human Services and U.S. Department of Agriculture · January 2026 · Regulator

    “Limit foods and beverages that include artificial flavors, petroleum-based dyes, artificial preservatives, and low-calorie non-nutritive sweeteners.”

    cdn.realfood.gov

  3. Added and free sugars should be as low as possible

    European Food Safety Authority · Feb 28, 2022 · Agency assessment

    “Sugar consumption is a known cause of dental caries.”

    efsa.europa.eu

  4. Regulation (EC) No 1333/2008 of 16 December 2008 on food additives

    European Union (Official Journal) · Dec 16, 2008 · Law

    “may have an adverse effect on activity and attention in children.”

    eur-lex.europa.eu

  5. Regulation (EC) No 1333/2008 (as it applies in the UK), Annex V: food colours requiring additional labelling

    legislation.gov.uk (The National Archives) · Law

    “may have an adverse effect on activity and attention in children.”

    legislation.gov.uk

  6. Food additives and hyperactive behaviour in 3-year-old and 8/9-year-old children in the community: a randomised, double-blinded, placebo-controlled trial

    The Lancet · November 2007 · Peer-reviewed

    “Artificial colours or a sodium benzoate preservative (or both) in the diet result in increased hyperactivity in 3-year-old and 8/9-year-old children in the general population.”

    doi.org

  7. Tracking Food Industry Pledges to Remove Petroleum Based Food Dyes

    U.S. Food and Drug Administration · Regulator

    “FD&C Green No. 3, FD&C Red No. 40, FD&C Yellow No. 5, FD&C Yellow No. 6, FD&C Blue No. 1, and FD&C Blue No. 2—by the end of 2027.”

    fda.gov

  8. California AB 2316 (2024), Pupil nutrition: substances: prohibition

    California Legislative Information · Sep 28, 2024 · Law

    “beginning December 31, 2027, would prohibit a school district, county superintendent of schools, or charter school”

    leginfo.legislature.ca.gov

  9. List of Select Chemicals in the Food Supply Under FDA Review

    U.S. Food and Drug Administration · Jul 29, 2026 · Regulator

    “The table below includes select food ingredients (including food and color additives), food contact substances, and contaminants under FDA review as of May 12, 2026 .”

    fda.gov

  10. Ultra-processed foods: what they are and how to identify them

    Public Health Nutrition · April 2019 · Peer-reviewed

    doi.org

  11. Saturated fatty acid and trans-fatty acid intake for adults and children: WHO guideline

    World Health Organization · Jul 17, 2023 · Agency assessment

    “WHO recommends that adults and children reduce saturated fatty acid intake to 10% of total energy intake (strong recommendation).”

    who.int

  12. Sodium reduction (fact sheet)

    World Health Organization · May 11, 2026 · Agency assessment

    “For adults, WHO recommends less than 2000 mg/day of sodium (equivalent to less than 5 g/day salt), or just under a teaspoon.”

    who.int

  13. 21 CFR 74.705 FD&C Yellow No. 5

    Electronic Code of Federal Regulations (eCFR), U.S. Office of the Federal Register · Dec 29, 2016 · Law

    “shall specifically declare the presence of FD&C Yellow No. 5 by listing the color additive as FD&C Yellow No. 5 among the list of ingredients.”

    ecfr.gov

  14. Guide to creating a front of pack (FoP) nutrition label for pre-packed products sold through retail outlets

    Department of Health and Social Care / Food Standards Agency (GOV.UK) · Nov 8, 2016 · Regulator

    “Table 3: Criteria for drinks (per 100ml)”

    assets.publishing.service.gov.uk

  15. HHS, FDA to Phase Out Petroleum-Based Synthetic Dyes in Nation’s Food Supply (press release)

    U.S. Food and Drug Administration · Apr 22, 2025 · Regulator

    “Initiating the process to revoke authorization for two synthetic food colorings—Citrus Red No. 2 and Orange B—within the coming months.”

    fda.gov

  16. Ultra-processed food exposure and adverse health outcomes: umbrella review of epidemiological meta-analyses

    BMJ · Feb 28, 2024 · Peer-reviewed

    “Greater exposure to ultra-processed food was associated with a higher risk of adverse health outcomes, especially cardiometabolic, common mental disorder, and mortality outcomes.”

    doi.org

  17. Ultra-Processed Diets Cause Excess Calorie Intake and Weight Gain: An Inpatient Randomized Controlled Trial of Ad Libitum Food Intake

    Cell Metabolism · July 2019 · Peer-reviewed

    doi.org

  18. Commission Regulation (EU) 2023/915 of 25 April 2023 on maximum levels for certain contaminants in food

    European Union (Official Journal) · Apr 25, 2023 · Law

    “Glycidyl fatty acid esters, expressed as glycidol”

    eur-lex.europa.eu