Kellogg's Pop-Tarts Cinnamon Roll receives a FoodScore of 23/100 (Avoid). This score is primarily driven by the presence of trans fat and its classification as an ultra-processed food.
This product scores 23/100, indicating it is an 'Avoid' choice.
It contains 0.2g of trans fat per 100g, a significant penalty.
Classified as NOVA 4, this is an ultra-processed food.
Provides 12% DV for iron and 17% DV for folate per 100g.
Consider this item for occasional consumption rather than a daily staple.
Scores -19 points above the other category average (42/100 across 979 foods).
Fiber
1.2g
4% of Daily Value
Protein
4.2g
8% of Daily Value
Added sugar
0g
0% of Daily Value
Sodium
332mg
14% of Daily Value
+
What it brings to the table
Micronutrients (Iron, Folate, Riboflavin)+6
−
What holds it back
Saturated fat (4.6g)-3
Trans fat present-20
Ultra-processed (NOVA 4)-10
Why it scores 23
Kellogg's Pop-Tarts Cinnamon Roll earns a FoodScore of 23 out of 100, placing it in the 'Avoid' category. A primary factor contributing to this low score is the presence of trans fat, listed at 0.2g per 100g, which incurs a substantial penalty. Additionally, its classification as a NOVA 4 ultra-processed food significantly impacts the score, reflecting a formulation with multiple industrial ingredients and minimal whole foods. While the product does receive some bonus points for micronutrients, specifically 6 points for iron, folate, and riboflavin, these are outweighed by the penalties. The saturated fat content of 4.6g per 100g also contributes negatively to the score. The ingredient list highlights the use of soybean and palm oil (with TBHQ for freshness), which are sources of fat, and multiple forms of sugar including sugar, corn syrup, and high fructose corn syrup. Compared to a generic unbranded pastry of this type, the nutritional profile is similar, with both typically being high in sugars and fats and low in beneficial nutrients.
Health benefits
What the nutrients in kellogg's pop-tarts cinnamon roll 14.1oz actually do for you, grounded in established dietary science.
Source of Iron
This product provides 2.2mg of iron per 100g, contributing 12% of the Daily Value. Iron is an essential mineral vital for oxygen transport in the blood and energy production. While not a primary source, it can contribute to daily iron intake, especially for individuals who may struggle to meet their needs from other foods. Including iron-fortified foods can be a strategy to support overall iron status.
Source of Folate
Kellogg's Pop-Tarts Cinnamon Roll contains 17% of the Daily Value for folate per 100g. Folate is a B vitamin crucial for cell division and DNA synthesis. Adequate folate intake is particularly important for women of childbearing age to support healthy fetal development. Fortified grain products like this can help individuals meet their daily folate requirements as part of a varied diet.
Convenient Energy Source
With 416 calories per 100g, this product offers a quick source of energy. For individuals needing a rapid calorie boost, such as athletes before or after intense activity, or those with high energy demands, it can serve this purpose. Its portability and lack of refrigeration requirements make it a convenient option for on-the-go consumption, providing readily available carbohydrates.
Kellogg's Pop-Tarts Cinnamon Roll receives a FoodScore of 23/100 (Avoid). This score is primarily driven by the presence of trans fat and its classification as an ultra-processed food.
How to eat it
Kellogg's Pop-Tarts Cinnamon Roll is typically consumed as a quick breakfast item or a snack. It is often eaten straight from the package or lightly toasted. Due to its high calorie and sugar content, it is generally not recommended as a daily staple.
Consider pairing with a source of protein and fiber, such as Greek yogurt or a piece of fruit, to improve satiety and nutrient balance.
Practice portion control by consuming only one pastry, as the serving size is one pastry and larger portions will significantly increase calorie and sugar intake.
For a more nutrient-dense breakfast, consider alternatives like oatmeal with berries and nuts or whole-wheat toast with avocado and egg.
Limit consumption to occasional treats rather than a regular part of your diet to manage intake of added sugars and unhealthy fats.
Things to keep in mind
This product contains soybean and palm oil, which contribute to its saturated fat content, and also includes TBHQ for freshness, a synthetic antioxidant. The presence of yellow 5 lake indicates an artificial colorant. Individuals with sensitivities to food dyes may wish to be aware of this. Given the high sugar content from ingredients like sugar, corn syrup, and high fructose corn syrup, individuals managing blood sugar levels, such as those with diabetes, should consume this product with caution and in very limited quantities. The product also contains wheat and soy, which are common allergens.
Kellogg's Pop-Tarts Cinnamon Roll receives a FoodScore of 23/100, categorizing it as an 'Avoid' food. This is largely due to its classification as an ultra-processed food and the presence of trans fat. While it provides some iron and folate, its overall nutritional profile suggests it is not a healthy choice for regular consumption.
How does Kellogg's Pop-Tarts Cinnamon Roll compare to a generic toaster pastry?
Compared to a generic unbranded toaster pastry, Kellogg's Pop-Tarts Cinnamon Roll has a similar nutritional profile. Both typically contain high amounts of sugar and fat, and are low in fiber and protein. The specific formulation of Kellogg's Pop-Tarts includes trans fat, which is a significant nutritional drawback.
What is high fructose corn syrup, and why is it in this product?
High fructose corn syrup is a sweetener derived from corn starch. It is used in this product, along with other sugars, to provide sweetness and contribute to the texture and shelf life. While chemically similar to table sugar, its presence contributes to the overall high sugar content of the pastry.
What is a reasonable portion size for this product?
The declared serving size for Kellogg's Pop-Tarts Cinnamon Roll is one pastry. Adhering to this portion size is important for managing calorie and sugar intake. Consuming more than one pastry will significantly increase the amount of calories, sugars, and fats consumed.
Can I eat this product if I have a wheat allergy?
No, this product contains enriched flour (wheat flour) as its primary ingredient. Therefore, it is not suitable for individuals with a wheat allergy or celiac disease. Always check the ingredient list carefully for allergens.