Cap'n Crunch calories come to 107 for a 3/4 cup (27 g) serving and 398 per 100 g. The figure to notice is sugar: 12 g lands in that small label serving, while protein stays at just 1.2 g. Most bowls hold more than 3/4 cup, so the real total is usually double or triple the label.
107kcal
1 3/4 cup serving · 27 g, dry, ready-to-eat
4%protein
1.2 gProtein
23 gCarbs
1.4 gFat
How to burn off 107 kcal
—Walking, brisk
—Jogging
—Cycling, moderate
—Swimming
Skip the math. BodyPal counts these calories from your steps and workouts automatically.
Nutrition facts
Dry, ready-to-eat · per 27 g
Calories
107 kcal
Protein
1.2 g
Carbohydrate
23 g
Fat
1.4 g
Saturated fat
0.9 g
Cholesterol
0 mg
Sodium
204 mg
Potassium
50 mg
Iron
5.2 mg
Source: USDA FoodData Central
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Verified nutrition data
Numbers on this page come from USDA FoodData Central, the U.S. Department of Agriculture’s food composition database, and from manufacturer labels where a branded product is named. Last verified September 2026. How we verify our data →
Cap'n Crunch: calories, protein and sodium by serving
Percent of daily value uses the FDA reference of 2,000 kcal a day.
Serving
kcal
Protein
Carbs
Fat
Sodium
% DV kcal
3/4 cup (27 g)
107
1.2 g
23.1 g
1.4 g
204 mg
5%
Crunch Berries (26 g)
103
1.2 g
22.3 g
1.3 g
189 mg
5%
Peanut Butter Crunch (27 g)
113
1.9 g
21.2 g
2.5 g
200 mg
6%
100 g
398
4.4 g
85.5 g
5.1 g
754 mg
20%
3 × 3/4 cup (27 g)
322
3.6 g
611 mg
5 × 3/4 cup (27 g)
537
5.9 g
1,018 mg
A real bowl runs 215 to 322 calories
The label serving is 3/4 cup (27 g), worth 107 calories and 5% of the daily value. That is a modest number, but few people stop there. Cap'n Crunch is light and airy, so a cereal bowl filled to a normal level holds far more than 27 g, and the eye is a poor judge of weight.
Double the label and you get 54 g, 215 calories and 407 mg of sodium. Three servings, which is a common breakfast bowl, reach 81 g, 322 calories and 611 mg of sodium. A large mixing-bowl pour of 135 g climbs to 537 calories and 1,018 mg of sodium. None of these figures include milk, which adds its own calories on top.
If you track this cereal, weigh it once. Pour your usual amount onto a kitchen scale, note the grams, and you will know which row above matches your habit. After that, eyeballing is fine because you have calibrated it. The gap between 107 and 322 calories is the whole story of this page.
Carbs supply 84% of every calorie
The calorie split is lopsided: 84% from carbohydrate, 11% from fat and 4% from protein. Per 100 g that works out to 85.5 g of carbs, 5.1 g of fat and 4.4 g of protein. This is a sweet, refined grain product, and the numbers say so plainly.
Protein is the weak spot. A 3/4 cup (27 g) serving gives 1.2 g, only 2% of the daily value. Even a three-serving bowl delivers 3.6 g, and the 135 g pour reaches just 5.9 g. If you want breakfast to keep you full until lunch, the cereal alone will not carry that job.
Fat is low overall, but most of it is saturated: 3.3 g of the 5.1 g per 100 g. Fiber is thin too, at 2.5 g per 100 g and 0.7 g per serving. Cholesterol is 0. Potassium sits at 186 mg per 100 g, a small amount for a full bowl.
Sugar and sodium are the rows to watch
Sugar makes up a large share of the carbs. Per 100 g there are 44.3 g of sugars out of 85.5 g of carbohydrate, so roughly half of the carbs are sugar. A single 3/4 cup serving carries 12 g. Pour a three-serving bowl and that number grows in step with the calories.
Sodium surprises people more. A sweet cereal does not taste salty, yet 100 g holds 754 mg, which is 33% of the daily value. The label serving has 204 mg, or 9%. A three-serving bowl reaches 611 mg, and the 135 g pour hits 1,018 mg before you have eaten anything else that day.
If you watch sodium, count this cereal like a savory snack rather than a fruit. If you watch sugar, the portion is the lever that matters most: holding to a measured serving keeps both rows small, while a free pour multiplies them.
Peanut Butter Crunch trades sugar for fat
The flavors differ less than you might expect. Crunch Berries (26 g) comes to 103 calories, with 11.5 g of sugars and 189 mg of sodium, or 8% of the daily value. It is a near twin of the original, just a slightly smaller serving. Brands on this page include Cap'n Crunch Berry boxes, which fall in this group.
Peanut Butter Crunch (27 g) is the outlier. It lands at 113 calories, the highest of the three, because fat rises to 2.5 g. In return, sugars drop to 9 g and protein climbs to 1.9 g, which is 4% of the daily value. If sugar is your concern, it is the better pick; if calories are, the original or Crunch Berries wins.
Whichever box you buy, pair the bowl with something that brings protein, since every version stays under 2 g per serving. A measured 3/4 cup alongside a protein-rich food makes a more balanced breakfast than a big bowl on its own. BodyPal can log your bowl from a photo if you prefer not to weigh it every time.
How does Cap'n Crunch compare?
Here is how Cap'n Crunch stacks up against crunch bar, cheesecake and bread crumb, per 100 g and per usual serving.
Verdict: Per 100 g, Cap'n Crunch at 398 calories matches cheesecake at 399 and bread crumb at 395, and sits well below the crunch bar at 500. If you are cutting fat, the cereal's 5.1 g beats the 26 g in crunch bar and 26.5 g in cheesecake; if you want protein, bread crumb's 13.4 g is about three times the cereal's 4.4 g.
Most popular Cap'n Crunch brands in the United States
Both label products are berry versions of the cereal, so their per 100 g numbers land just either side of the original. Source: manufacturer labels / USDA FoodData Central.
Cap'n Crunch FAQs
How many calories are in a serving of Cap'n Crunch?
A 3/4 cup serving (27 g) is 107 calories. The dry cereal is 398 calories per 100 g.
Is Cap'n Crunch good for weight loss?
A 3/4 cup serving is 107 calories with 12 g of sugar and 0.7 g of fiber, so the poured amount decides how it fits a daily calorie target.
Cap'n Crunch or Crunch Berries: which has fewer calories?
Crunch Berries is 397 calories per 100 g against 398 for the original, so a 3/4 cup serving is 103 calories instead of 107.
How much sugar and protein does Cap'n Crunch have?
Per 100 g there are 44.3 g of sugar and 4.4 g of protein, which is about 12 g of sugar and 1.2 g of protein in a 27 g serving.
How many calories are in a bowl of Cap'n Crunch?
A typical bowl of two to three servings holds 215 to 322 calories, before milk. Two servings weigh 54 g and three weigh 81 g. A large 135 g pour reaches 537 calories, so weighing your usual bowl once is worth it.
What are the macros in Cap'n Crunch?
Per 100 g, Cap'n Crunch has 85.5 g of carbs, 5.1 g of fat and 4.4 g of protein for 398 calories. By calories that is 84% carbs, 11% fat and 4% protein, with 44.3 g of sugars.
Does Cap'n Crunch have any nutritional value?
It supplies energy, 107 calories per 3/4 cup, but little else on the card. A serving gives 1.2 g of protein and 0.7 g of fiber, against 12 g of sugars and 204 mg of sodium.
How many calories are in Cap'n Crunch per 100 grams?
Cap'n Crunch has 398 calories per 100 g, which is 20% of the daily value. The same 100 g carries 754 mg of sodium, or 33% of the daily value, and 44.3 g of sugars.
