POP-TART WHOLE GRAIN FROSTED BLUEBERRY FLAVORED TOASTER PASTRY scores 29/100 (Avoid). The primary factor for this low score is its **high added sugar content**.
This POP-TART SKU scores 29/100, indicating it is an 'Avoid' choice.
It contains 30g of added sugar per 100g, significantly impacting its nutritional profile.
The product is classified as NOVA 4, meaning it is ultra-processed.
It provides 6g of fiber and notable amounts of calcium (20% DV) and iron (20% DV).
Consider this product as an occasional treat rather than a regular breakfast item.
Scores -18 points above the grain category average (47/100 across 2269 foods).
Fiber
6g
21% of Daily Value
Protein
4g
8% of Daily Value
Added sugar
30g
60% of Daily Value
Sodium
360mg
16% of Daily Value
+
What it brings to the table
Fiber (6g)+7
Micronutrients (Calcium, Iron, Vitamin A, Riboflavin)+8
−
What holds it back
Added sugar (30g)-25
Sodium (360mg)-1
Ultra-processed (NOVA 4)-10
Why it scores 29
The POP-TART WHOLE GRAIN FROSTED BLUEBERRY FLAVORED TOASTER PASTRY receives a FoodScore of 29 out of 100, placing it in the 'Avoid' category. This score is largely driven by its high added sugar content, which stands at 30g per 100g, incurring a significant penalty of -25 points. While the product includes whole wheat flour, the presence of multiple sweeteners like sugar, corn syrup, and dextrose contributes to this high sugar load. Additionally, its classification as a NOVA 4 ultra-processed food results in a -10 point penalty. On the positive side, the product does provide 6g of fiber per 100g, earning +7 points. It also offers meaningful amounts of certain micronutrients, specifically 20% DV for calcium and iron, and 111% DV for Vitamin A, contributing +8 points to its score. Despite the 'whole grain' claim, the overall formulation, including ingredients like soybean and palm oil and various additives, positions it nutritionally below a generic whole-grain equivalent.
Health benefits
What the nutrients in pop-tart whole grain frosted blueberry flavored toaster pastry, whole grain frosted blueberry actually do for you, grounded in established dietary science.
Source of Fiber
This POP-TART SKU provides 6g of fiber per 100g, which can contribute to daily fiber intake. Fiber is important for digestive health and can help maintain bowel regularity. While not a primary source, it offers more fiber than many refined grain products. Consumers can consider this contribution when evaluating their overall dietary fiber goals, especially if other meals are also rich in fiber.
Contribution to Calcium and Iron Intake
The product contains 20% DV for both calcium and iron per 100g. Calcium is essential for bone health and muscle function, while iron is crucial for oxygen transport in the blood and preventing iron-deficiency anemia. For individuals looking to supplement their intake of these specific minerals, this product can offer a measurable contribution, though it should be balanced with other nutrient-dense foods.
Fortified with Vitamin A
This POP-TART toaster pastry is fortified to provide 111% DV of Vitamin A per 100g. Vitamin A plays a vital role in vision, immune function, and cell growth. Fortified foods can help address potential nutrient gaps in the diet, particularly for vitamins that might be less abundant in typical food choices. However, relying solely on fortified ultra-processed foods for nutrient intake is not recommended.
POP-TART WHOLE GRAIN FROSTED BLUEBERRY FLAVORED TOASTER PASTRY scores 29/100 (Avoid). The primary factor for this low score is its high added sugar content.
How to eat it
POP-TART toaster pastries are typically consumed as a quick breakfast or snack, often heated in a toaster. A common portion is one pastry, though some may consume two. Due to its high added sugar content, it's important to consider how this product fits into your daily sugar allowance.
Pair with a source of protein and healthy fats, such as a handful of nuts or a serving of plain Greek yogurt, to help balance blood sugar response.
Consider consuming only half a pastry at a time to reduce the added sugar and calorie intake per serving.
Use as an occasional treat rather than a daily breakfast staple to moderate intake of ultra-processed foods and added sugars.
For a more nutrient-dense option, consider whole-grain toast with fruit and nut butter as an alternative.
Things to keep in mind
This product contains wheat and soy as declared allergens, which is important for individuals with sensitivities or allergies to these ingredients. The presence of artificial colors like Red 40 and Blue 2 may be a concern for some consumers, particularly parents of young children, though scientific consensus on their effects varies. Individuals managing blood sugar levels, such as those with diabetes, should note the high added sugar content (30g per 100g) and consume this product with caution, as it can lead to a rapid increase in blood glucose. The product's ultra-processed nature, indicated by its NOVA 4 classification and ingredients like corn syrup and various emulsifiers, suggests it should be consumed in moderation as part of a balanced diet.
Is POP-TART WHOLE GRAIN FROSTED BLUEBERRY healthy?
With a FoodScore of 29/100, this POP-TART SKU is categorized as 'Avoid'. While it contains some fiber and fortified micronutrients like calcium and iron, its high added sugar content and ultra-processed nature mean it does not align with general healthy eating guidelines for regular consumption.
How does POP-TART WHOLE GRAIN FROSTED BLUEBERRY compare to other breakfast pastries?
Compared to a generic whole-grain toaster pastry with less added sugar, this POP-TART SKU has a significantly higher sugar load. For instance, a plain whole-wheat toast with fruit would offer more fiber and fewer added sugars. It's also generally less nutrient-dense than options like oatmeal or whole-grain cereals such as Cheerios.
What does 'WHOLE GRAIN' mean for this product?
The 'WHOLE GRAIN' claim indicates that whole wheat flour is a primary ingredient. While this contributes fiber, the product also contains enriched flour and a high amount of added sugars, which can dilute the overall nutritional benefits typically associated with whole grains. It's not equivalent to eating a serving of plain whole grains.
What is a reasonable portion size for this POP-TART?
A single pastry is considered one serving. Given its high calorie and sugar content, consuming one pastry occasionally is a reasonable approach for most individuals. For those monitoring sugar intake closely, even half a pastry might be a more appropriate portion.
Are the artificial colors in POP-TART WHOLE GRAIN FROSTED BLUEBERRY a concern?
This product contains artificial colors such as Red 40 and Blue 2. While these are approved for use by regulatory bodies, some individuals choose to limit their intake of artificial colors due to personal preferences or sensitivities. The impact of these colors on health is a topic of ongoing discussion and research.