Cap'N Crunch's Holiday Crunch, Flavored Sweetened Corn & Oat Cereal nutrition facts

One serving of Cap'N Crunch's Holiday Crunch, Flavored Sweetened Corn & Oat Cereal (1 cup) has 140 calories, which works out to 389 calories per 100 g. That is about 7% of a 2,000-calorie day.

Not especially. It has 2 g of protein per serving, and protein supplies 5% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.

It is hard to fit into a strict keto diet. One serving has 30 g of net carbs and 85% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

290 mg per serving.

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.