Are Pop Tarts Healthy? Find Out the Health Benefits and Drawbacks!

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Christina Ross
Christina Ross
I'm a human being on planet earth. I've lived hundreds of lifetimes. In this incarnation I'm here to advance medicine.

Nothing is more convenient than a ready-made meal that takes only a few seconds to heat up in the microwave, ready to eat, especially if you are running short on time. 

Pop-Tarts are one of those packaged foods that are pre-cooked and only need a few seconds in the microwave before you can eat them. They have a delicious, sweet flavor and come in different flavors too!

Undoubtedly, it is a very convenient food to keep at home. But are Pop Tarts healthy

Let’s find out here.

What is Pop-Tarts Made Of?

what is pop tarts

Pop-Tarts are pre-cooked delicacies with a sweet filling inside two rectangular-shaped thin pastries. They also have frosting and sprinkles on top. The flavor of the sweet filling inside and the frosting on top varies by different flavors of Pop-Tarts. 

If we look into the ingredient list, we will see that it contains stuff like wheat flour, glucose syrup, sugar, oil, starch, rising agents, more syrup, colors (based on flavors), salt, stabilizer, juice concentrate, and so on. 

As you can tell, it is not exactly composed of the healthiest items. Let’s break this down a bit more.

What’s So Bad About the Ingredients of Pop-Tarts?

are pop tarts healthy

Well, a lot. Pop-Tarts contain many unhealthy items in their recipe that could only add to your health hazards. Here are some points:

There’s So Much Sugar!

Pop-Tarts might leave a very sweet aftertaste, but what brings this sweetness? Loads and loads of sugar. It contains sugar and different types of syrups, like high fructose corn syrup. 

This type of syrup and sugar are extremely unhealthy to have regularly. Two Pop-Tarts (they come as a pair in a package) contain about as much as the recommended regular sugar intake. 

Long Term Health Concerns

Pop-Tarts mess with the blood sugar levels, but they also increase the addiction making you want to take more and more sugar and carbs. The pair packaging may also encourage you to eat more than planned. 

It also results in gaining a lot of weight, getting a fatty liver, heart issues, etc. The sugar could also cause teeth to decay.

So Addictive!

This sweet pastry is so good- if you have a sweet tooth like me, you will want to binge on them often. If you are used to just having them as a quick meal or snack, don’t. That, of course, means you are taking more and more of those harmful components into your body. 

Where is the Nutrition?

Pop-Tarts barely have anything nutritious in those colorful bites. They contain loads of calories, but those are mostly made up of sugar, carbs, and fats. A pack of Pop-Tarts barely contains any fiber or protein. 

With a load of sugar, refined flour, and unhealthy oils, there’s nothing healthy that will really add to your body with Pop-Tarts. They are high in number but empty in quality calories and only have negative effects. 

Artificial and Unappealing Food Contents – Wack!

Artificial food color, preservatives, soybean and palm oil, fruity artificial flavors – these are pretty much what brings out the colors and the pop of Pop-Tarts. They do not even contain much natural fruit, 90% of the fruit contents are artificial. 

High Sodium

There’s also a lot of sodium in Pop-Tarts. Taking more than the suggested amount of sodium is extremely bad for our health. 

Should You Still Eat Pop-Tarts?

are pop tarts healthy for breakfast

The short answer: No. 

Pop-Tarts are sugar bombs disguised as a convenient breakfast that adds nothing healthy to your body. You need healthy food like veggies, fruits, fibers, and proteins for your body to function correctly. 

The sugar might give you some energy at first (could also make kids hyperactive), but it will spike your blood sugar, cause dehydration, make you crave other sugary food and carbs soon after. Then there’s the list of long-term health risks. 

If you, however, happen to have a very particular love for Pop-Tarts, I would suggest reducing how often you take them. They are not worth risking your health over. You could try making Pop-Tarts at home! Then you can dig into recipes that are healthy for you. 

An Easy Pop-Tarts Recipe That You Can Try Making at Home

The Big Man’s World blog shared a healthy homemade recipe for Pop-Tarts that is also very healthy. You can learn more about the recipe contents and exactly how to make the healthiest version of it along with some tricks and tips here.

I will show you a small and easy version of the recipe below:

For the Dough:

  • 1 ¾ cups of self-rising flour (you can choose gluten-free if you want)
  • 1 cup of Greek or Coconut Yogurt
  • 2 tablespoon sweeteners of your choice (you can use any healthy sweetener that you prefer)


  • ½ cup of any jam or jelly as you like
  • 2 tablespoon milk (also up to your preference)

For the Glaze

  • ½ cup powdered sugar (you can use a sugar-free, healthy version of it)
  • 2 tablespoon Greek yogurt
  • ½ teaspoon vanilla extract


In a large bowl, combine flour, yogurt and sweetener. Mix it well until they are well combined. Once they are together, form a smooth ball of dough with your hands.

Put the dough out on a surface, using generous amounts of flour. Then roll it out to proper thickness. Using a long sharp knife, cut it into rectangles. You can try out your shapes if you would like. 

Arrange the shapes on a baking tray with enough space in between. Then, add a tablespoon of your filling in the middle of the dough and cover it with another piece of dough quickly. Use a fork to press down the edges. 

Bake the Pop-Tarts until they are golden brown on top. Take it out of the oven and let it cool down completely before frosting. 

Boom! Your healthy homemade Pop-Tarts are ready. 

Frequently Asked Questions (FAQs)

Are Pop-Tarts good for weight loss?

Since they are usually full of sugars, they can have a negative impact on your weight loss journey.

What happens if you eat a lot of Pop-Tarts?

The blood sugar level will experience a huge spike, and your health will suffer as a consequence. 

Can u eat pop tarts cold?

Yes, there’s no issue with eating pop tarts cold. 

Final Words

Are Pop-Tarts healthy? No. So, try to scrape it from your diet. You could try making them at home if you have the time or switch to other quick but healthy food options.

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