SnackSwapperThe honest verdict
Is Cap'n Crunch Actually Healthy?
Famous for shredding the roof of your mouth and for the sugar. A dry 3/4-cup serving is already 12g of sugar with 1g of protein, and almost nobody actually pours just 3/4 of a cup.
The numbers, per 3/4 cup (27g)
| Calories | 100 |
| Protein | 1g |
| Sugar | 12g |
| Carbs | 23g |
| Fat | 1.5g |
| Fiber | 1g |
SweetCornCrunchy
If you love it, try these instead
Same craving, better numbers. Every product below is in our verified catalog.
#1
Magic Spoon
High-Protein Cereal - Frosted
Frosted-cereal sweetness carrying 13g of protein and 0g of sugar.
See the numbers| Per serving | Swap | Cap'n Crunch |
|---|---|---|
| Protein | 13g | 1g |
| Sugar | 0g | 12g |
| Calories | 150 | 100 |
- 0g sugar vs 12g
- 13g protein
- same sweet crunch
#2
Catalina Crunch
Keto Cereal - Cinnamon Toast
Cinnamon-toast flavor with 11g of protein, 9g of fiber, and 0g of sugar.
See the numbers| Per serving | Swap | Cap'n Crunch |
|---|---|---|
| Protein | 11g | 1g |
| Sugar | 0g | 12g |
| Calories | 110 | 100 |
- 11g protein
- low sugar
- crunchy squares
#3
Three Wishes
Grain Free Cereal - Honey
Honey-kissed grain-free Os with 8g of protein and 3g of sugar per bowl.
See the numbers| Per serving | Swap | Cap'n Crunch |
|---|---|---|
| Protein | 8g | 1g |
| Sugar | 3g | 12g |
| Calories | 110 | 100 |
- grain-free
- 8g protein
- light crunch