Kellogg's Pop-Tarts Pumpkin Pie receives a FoodScore of 28/100 (Avoid), largely due to its classification as an ultra-processed food and the presence of trans fats.
This product scores 28/100, placing it in the 'Avoid' category.
It contains 1.2g of fiber per 100g, which is a low amount.
A significant concern is the presence of trans fat (0.2g per 100g).
This SKU is an ultra-processed food (NOVA 4), similar to other toaster pastries.
Consider this product as an occasional treat rather than a regular dietary staple.
Scores -14 points above the other category average (42/100 across 979 foods).
Fiber
1.2g
4% of Daily Value
Protein
4.4g
9% of Daily Value
Added sugar
0g
0% of Daily Value
Sodium
346mg
15% of Daily Value
+
What it brings to the table
Micronutrients (Iron, Vitamin A, Folate, Riboflavin)+8
−
What holds it back
Trans fat present-20
Ultra-processed (NOVA 4)-10
Why it scores 28
Kellogg's Pop-Tarts Pumpkin Pie earns a FoodScore of 28 out of 100, primarily because it is an ultra-processed food (NOVA class 4), which incurs a significant penalty. The presence of trans fat, even in small amounts (0.2g per 100g), also leads to a substantial deduction in its score. While the product does not list added sugar directly, the ingredient list clearly shows corn syrup, high fructose corn syrup, and sugar as primary components, indicating a high sugar content overall. On the positive side, it receives some bonus points for contributing certain micronutrients like iron (11% DV), vitamin A (14% DV), and folate (17% DV) per 100g. However, these contributions are not enough to offset the penalties from its processing level and fat profile. Compared to a generic unbranded toaster pastry, Kellogg's Pop-Tarts Pumpkin Pie aligns closely in its nutritional profile, reflecting the common formulation of products in this category.
Health benefits
What the nutrients in kellogg's pop-tarts pumpkin pie 28.2oz actually do for you, grounded in established dietary science.
Source of Fortified Micronutrients
This product, like many fortified grain-based foods, contributes to the intake of certain micronutrients. Specifically, Kellogg's Pop-Tarts Pumpkin Pie provides 11% Daily Value for iron, 14% Daily Value for Vitamin A, and 17% Daily Value for folate per 100g serving. These nutrients are added during the enrichment process of the flour, which can help address potential dietary gaps, particularly for individuals who may not consume a wide variety of whole grains or produce.
Convenient Energy Source
For individuals needing a quick source of calories, this product offers a convenient option. With 396 calories per 100g, it provides a rapid energy boost, which can be useful in specific situations such as before strenuous physical activity or when access to more balanced meals is limited. Its portability and long shelf life make it an accessible choice for a grab-and-go snack, though it should be balanced with nutrient-dense foods.
Dietary Flexibility for Occasional Indulgence
Incorporating foods like Kellogg's Pop-Tarts Pumpkin Pie into a diet can support dietary flexibility and enjoyment without strict deprivation. While it is an ultra-processed food, occasional consumption as part of an overall balanced eating pattern is generally acceptable. This approach allows for the inclusion of preferred foods, which can contribute to long-term adherence to healthy eating habits by preventing feelings of restriction.
Kellogg's Pop-Tarts Pumpkin Pie receives a FoodScore of 28/100 (Avoid), largely due to its classification as an ultra-processed food and the presence of trans fats.
How to eat it
Kellogg's Pop-Tarts are typically consumed as a quick breakfast or snack, often toasted. A common portion is one pastry, though some may consume two. Due to their high sugar and fat content, they are best enjoyed in moderation.
Pair with a source of protein and fiber, such as Greek yogurt or a piece of fruit, to help balance the meal.
Consider consuming only half a pastry to reduce the intake of calories and sugar per serving.
Use as an occasional treat rather than a daily breakfast item to minimize the impact of ultra-processed foods in your diet.
Store at room temperature in its original packaging to maintain freshness.
Things to keep in mind
This product contains several ingredients that warrant consideration. The presence of soybean and palm oil (with TBHQ for freshness), along with high fructose corn syrup, contributes to its ultra-processed classification. Individuals with allergies should note that this product contains wheat, milk, eggs, and soy. The artificial colors, specifically yellow 6 and red 40, may be a concern for some consumers, particularly parents of young children, though regulatory bodies consider them safe at current consumption levels. The small amount of trans fat (0.2g per 100g) is also a factor to be mindful of, as dietary guidelines recommend minimizing trans fat intake.
Kellogg's Pop-Tarts Pumpkin Pie receives a FoodScore of 28/100, indicating it is not considered a healthy choice for regular consumption. It is an ultra-processed food with a high sugar content and the presence of trans fats, which contribute to its low score. While it provides some fortified micronutrients, these do not outweigh the less desirable nutritional aspects.
How does Kellogg's Pop-Tarts compare to other toaster pastries?
Compared to other toaster pastries in the market, Kellogg's Pop-Tarts Pumpkin Pie is nutritionally similar to a generic unbranded version. Products like Nature's Path Organic Toaster Pastries may offer slightly different ingredient profiles, but most toaster pastries fall into the ultra-processed category and share similar challenges regarding sugar and fat content.
What is high fructose corn syrup, and why is it in this product?
High fructose corn syrup is a common sweetener derived from corn starch, used in many processed foods for its sweetness and ability to extend shelf life. In Kellogg's Pop-Tarts Pumpkin Pie, it contributes to the overall sugar content and texture of the pastry. While chemically similar to table sugar, its presence signifies a product high in added sugars.
What is a reasonable portion size for Kellogg's Pop-Tarts Pumpkin Pie?
The declared serving size is one pastry. Given its FoodScore of 28/100 and its nutritional profile, consuming one pastry should be considered an occasional treat. For those looking to reduce calorie and sugar intake, consuming half a pastry or sharing one could be a practical approach to portion control.
Are there any allergens in Kellogg's Pop-Tarts Pumpkin Pie?
Yes, Kellogg's Pop-Tarts Pumpkin Pie contains several common allergens. Based on the ingredient list, it includes wheat, milk, eggs, and soy. Individuals with allergies to these ingredients should avoid this product to prevent adverse reactions. Always check the most current packaging for allergen information.