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Cap'n Crunch cereal (ready-to-eat, Quaker)
Bread, Grains & Pasta

Cap'n Crunch cereal (ready-to-eat, Quaker) nutrition facts

Per 1 cup · 36 g

Calories
143
7%
of a 2,000 cal day
  • Protein
    1.6g
    4% of calories
  • Carbs
    31g
    84% of calories
  • Fat
    1.8g
    11% of calories
Portion
  • ✓ Low fat
  • ✓ Cholesterol free

At a glance

One serving of Cap'n Crunch cereal (ready-to-eat, Quaker) (1 cup, 36 g) has 143 calories, with 1.6 g of protein, 31 g of carbohydrates and 1.8 g of fat. Most of its energy comes from carbs (84% of calories). It is high in thiamine (48% DV), riboflavin (b2) (50% DV) and niacin (48% DV).

Per 100 g
398cal
medium energy density
Protein per 100 cal
1.1g
Net carbs
30g
carbs minus fiber
Fiber
0.9g
16 g sugar

High in

20%+ of the daily value

  • Thiamine48%
  • Riboflavin (B2)50%
  • Niacin48%
  • Vitamin B659%
  • Folate (B9)140%
  • Iron87%

Good source of

10–19% of the daily value

  • Manganese12%

Watch

20%+ of the daily value

Nothing notable

Vitamins & minerals

Amounts for 1 cup (36 g). Bars show % of the daily value.

Vitamins

NutrientAmount% Daily Value
Vitamin A3 μg
0%
Vitamin C0 mg
0%
Vitamin D0 μg
0%
Vitamin E0.2 mg
1%
Vitamin K0.2 μg
0%
Thiamine1 mg
48%
Riboflavin (B2)1 mg
50%
Niacin8 mg
48%
Vitamin B61 mg
59%
Folate (B9)560 μg
140%
Vitamin B120 μg
0%
Pantothenic acid0.1 mg
1%
Choline3 mg
1%

Minerals

NutrientAmount% Daily Value
Calcium4 mg
0%
Iron7 mg
87%
Potassium67 mg
1%
Magnesium20 mg
5%
Phosphorus60 mg
9%
Zinc6 mg
53%
Copper0 mg
4%
Manganese0.3 mg
12%
Selenium2 μg
4%
Full breakdown · 13 more nutrients
NutrientAmount% Daily Value
Alpha carotene16 μg—
Beta carotene24 μg—
Caffeine0 mg—
Docosahexaenoic Acid (DHA)0 g—
Docosapentaenoic Acid (DPA)0 g—
Eicosapentaenoic Acid (EPA)0 g—
Lycopene0 μg—
Monounsaturated fats0.2 g—
Polyunsaturated fats0.3 g—
Retinol0 μg—
Theobromine0 mg—
Total omega 30 g—
Total omega 60 g—

How it compares

Calories per 100 g, so different serving sizes compare fairly.

Similar foods

Burning 143 calories

Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.

  • 27min
    Walking (3.5 mph)
  • 17min
    Cycling (moderate)
  • 12min
    Running (6 mph)
  • 20min
    Swimming laps

Common questions

How many calories are in Cap'n Crunch cereal (ready-to-eat, Quaker)?

One serving of Cap'n Crunch cereal (ready-to-eat, Quaker) (1 cup) has 143 calories, which works out to 398 calories per 100 g. That is about 7.2% of a 2,000-calorie day.

Is Cap'n Crunch cereal (ready-to-eat, Quaker) high in protein?

Not especially. It has 1.6 g of protein per serving, and protein supplies 4% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.

Is Cap'n Crunch cereal (ready-to-eat, Quaker) keto-friendly?

It is hard to fit into a strict keto diet. One serving has 30 g of net carbs and 84% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Cap'n Crunch cereal (ready-to-eat, Quaker)?

271 mg per serving.

How much sugar is in Cap'n Crunch cereal (ready-to-eat, Quaker)?

16 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.

Recipes with cap'n crunch cereal

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