Captain Crunch Nutrition Facts



Published: 18 May 2023

Captain Crunch cereal boxes

Have you ever wondered what kind of nutritional value the classic cereal Cap’n Crunch holds? Most people see it as a sweet treat for breakfast, but there’s much more to this iconic cereal than meets the eye. From its origins at a small cafe in Northern California to the “Crunch Berries” version released over five decades later, Cap’n Crunch has been delighting Americans since 1963 and bringing some hidden perks along with it. Read on to discover 18 crunchy facts about these crunchy cereals nutrition-wise that might surprise you!

Table of Contents

High in Calories

A cup serving of Cap’n Crunch contains about 150 calories. Keep in mind this is before adding any milk or other additions.

Contains Added Sugars

Cap’n Crunch is high in added sugars. One serving contains about 17 grams, which is roughly 4 teaspoons of sugar.

Source of Carbohydrates

One serving of Cap’n Crunch provides about 33 grams of carbohydrates, making it a high-carb food.

Low in Fat

Cap’n Crunch is low in fat, with just 2 grams per serving.

Contains Saturated Fat

Of the fat in Cap’n Crunch, 0.5gram is saturated fat. While a small amount, it’s important to monitor the intake of saturated fats, as they can raise cholesterol levels if consumed in excess.

Provides a Small Amount of Protein

Cap’n Crunch offers 2 grams of protein per serving. It’s not a significant source of protein, so it’s important to balance it with protein-rich foods in your diet.

Breakfast Cereal
Image from Adobe Stock

Contains Sodium

Each serving of Cap’n Crunch contains about 290 mg of sodium, or around 12% of the recommended daily value.

Source of Iron

Cap’n Crunch is fortified with iron, containing 7.5 mg of iron. This is 40% of the recommended daily value per serving. Iron is crucial for making hemoglobin, which carries oxygen in the blood.

Fortified with Vitamins and Minerals

Cap’n Crunch is fortified with several vitamins and minerals, including vitamins A, C, D, B6, B12, niacinamide (a form of vitamin B3), riboflavin (B2), and thiamin mononitrate (B1).

Contains Thiamin

One serving of Cap’n Crunch provides 25% of the recommended daily value of thiamin, also known as vitamin B1, which is essential for converting nutrients into energy.

Contains Riboflavin

Cap’n Crunch also provides 25% of the recommended daily value of riboflavin (vitamin B2), which plays a key role in energy production and cellular function.

Source of Niacin

One serving of Cap’n Crunch offers 30% of the recommended daily value of niacin (vitamin B3), which is important for metabolism and nervous system function.

Captain Berries
Image from Adobe Stock

Contains Vitamin B6

Cap’n Crunch provides 25% of the recommended daily value of vitamin B6, which is important for brain development and function.

Source of Folate

One serving of Cap’n Crunch offers 50% of the recommended daily value of folic acid, a synthetic form of folate, which is crucial for proper brain function and plays an important role in mental and emotional health.

Dietary Fiber

Cap’n Crunch contains minimal dietary fiber of less than 1 g. Therefore, it’s important to ensure you’re getting enough fiber from other sources in your diet.

No Vitamin A

Cap’n Crunch does not contain Vitamin A, which is essential for vision, immune function, and reproduction.

No Vitamin C

Cap’n Crunch does not contain Vitamin C, which is crucial for immune function, collagen production, and as an antioxidant.

Not Gluten-Free

Cap’n Crunch is not gluten-free, as it contains oat flour and is made in a facility that also processes wheat ingredients. Therefore, it’s not suitable for those with celiac disease or gluten sensitivity.


For over five decades, Cap’n Crunch has been part of many childhood memories and has been a beloved part of the breakfast table for generations. However, what most people never knew is that despite being filled with sugar, it actually still packs a nutritional punch thanks to its whole grain ingredients and low sodium levels. While it’s important to enjoy these sugary cereals in moderation, it’s comforting to know that there are some hidden nutritional benefits hidden inside this classic cereal that can be beneficial to our health. It seems as if the beloved Captain had much more in mind than just deliciousness when he invented his classic cereal.