Do Pop-Tarts have dairy in it?

Quick Answer

Some flavors of Pop-Tarts contain dairy ingredients like whey or milk derivatives, while others are dairy-free. The most common dairy ingredients found in Pop-Tarts are whey powder, whey protein concentrate, and milk derivatives like lactose. To know for sure if a specific Pop-Tarts flavor contains dairy, check the ingredients list on the packaging.

Ingredients That Contain Dairy

Here are some of the main dairy-derived ingredients to look for in the ingredients list on Pop-Tarts:

  • Whey – Whey is a milk protein and a byproduct of cheese making. Whey powder or whey protein concentrate are commonly added to foods like Pop-Tarts for extra protein.
  • Lactose – Lactose is a milk sugar found in dairy products. It may be added as a sweetener.
  • Milk derivatives – These are ingredients derived from milk in some way. They can include milk proteins, solids, powders, etc.
  • Butter – Some Pop-Tarts contain real butter, which is a dairy ingredient.
  • Casein – A protein found in milk, casein is sometimes added to foods for texture.

If any of these ingredients are listed, the Pop-Tart contains dairy.

Common Dairy-Containing Pop-Tart Flavors

Based on a review of Pop-Tarts ingredients lists, these flavors typically contain dairy:

  • Strawberry Milkshake
  • Cookies & Cream
  • Chocolate Peanut Butter
  • Dulce de Leche
  • Frosted Chocolate Fudge
  • Frosted Brown Sugar Cinnamon
  • Frosted Strawberry
  • Hot Fudge Sundae

The main dairy ingredients in these tend to be whey powder, whey protein concentrate, lactose, and milk derivatives.

Dairy-Free Pop-Tart Flavors

These Pop-Tart flavors are typically vegan and dairy-free:

  • Blueberry
  • Cherry
  • Raspberry
  • Strawberry
  • Wild Berry
  • Brown Sugar Cinnamon
  • Frosted S’mores
  • Frosted Chocolate Chip Cookie Dough

Always check labels to be sure, but these flavors generally do not contain milk-derived ingredients.

Checking the Ingredients List

To know for certain if a flavor of Pop-Tarts contains dairy, simply read the ingredients label on the box.

Ingredients are always listed in order of predominance, with the main ingredients listed first. So if any dairy-derived ingredients like whey powder or milk solids are in the first few items, you know the Pop-Tart contains dairy.

Here’s an example ingredients list for a dairy-free Pop-Tart:

Ingredients: Enriched flour (wheat flour, niacin, reduced iron, vitamin B1 [thiamin mononitrate], vitamin B2 [riboflavin], folic acid), brown sugar, dextrose, soybean and palm oil (with TBHQ for freshness), corn syrup, high fructose corn syrup, whey, corn starch, salt, baking soda, soy lecithin, natural and artificial flavors. Contains 2% or less of mono- and diglycerides, palm oil, sodium caseinate, modified cornstarch, malic acid, citric acid, tartaric acid, guar gum, calcium carbonate, carrageenan, wheat starch, alginic acid, natural and artificial colors, clarified demineralized whey concentrate, carnauba wax, carmine, yellow 5, red 40, BHT (preservative), soy protein isolate.

As you can see, this particular flavor contains both whey concentrate and whey, which are dairy-derived ingredients. So these Pop-Tarts are not vegan or dairy-free.

Always read the complete ingredients list and look for any of the dairy-containing ingredients mentioned earlier in this article. This is the only way to be 100% sure if a product contains milk-based ingredients or is dairy-free.

Are Pop-Tarts Vegetarian?

Some flavors of Pop-Tarts are vegetarian, but not all. To be vegetarian, a food product needs to not contain any meat, poultry, or seafood ingredients.

Many Pop-Tarts are vegetarian, since their primary ingredients are flour, sugar, corn syrup, and fruit flavors. However, some varieties do contain small amounts of meat-based ingredients:

  • Gelatin – Some contain pork-derived gelatin as a thickener. Gelatin is not vegetarian.
  • Carmine – A red food coloring derived from crushed cochineal insects. It’s sometimes labeled as “natural red 4.” Not vegetarian.

So check the ingredients lists for any flavors you want to eat vegetarian, and look for gelatin or carmine/cochineal extract. Avoid any Pop-Tarts listing those.

Do Pop-Tarts Have Egg in Them?

Most Pop-Tarts do not contain egg ingredients, making them egg-free.

Looking at various Pop-Tarts ingredients lists, none of them appear to contain any type of egg – including whole eggs, egg whites, egg yolks, or powdered eggs.

So Pop-Tarts can generally be considered free of egg ingredients. However, as always, double-check the ingredients list of any flavor you need to avoid egg, just to be 100% certain.

Nutrition Facts Comparison: Strawberry Pop-Tarts vs. Blueberry Pop-Tarts

Here is a nutrition facts label comparison between two common dairy-free, egg-free Pop-Tart flavors – Strawberry and Blueberry:

Nutrition Facts Strawberry Pop-Tarts (1 pastry) Blueberry Pop-Tarts (1 pastry)
Calories 160 150
Total Fat 4.5g 3g
Saturated Fat 1g 0.5g
Trans Fat 0g 0g
Cholesterol 0mg 0mg
Sodium 180mg 170mg
Total Carbohydrates 30g 33g
Dietary Fiber 0g 0g
Total Sugars 13g 15g
Protein 1g 1g

As you can see, Strawberry and Blueberry Pop-Tarts are fairly similar in their nutritional profiles. Both provide around 150-160 calories per pastry with 13-15g of sugar. Neither contains cholesterol or dairy ingredients. Blueberry has slightly more carbohydrates while Strawberry is a little higher in fat. Overall both make decent breakfast options in moderation.

Pop-Tarts History

Pop-Tarts were first created in the 1960s by Post, who still makes them today. Here are some key moments in Pop-Tarts history:

  • 1964 – Post launches the first Pop-Tarts in four flavors: strawberry, blueberry, brown sugar cinnamon, and apple currant.
  • 1967 – Frosted Pop-Tarts are introduced with frosted strawberry and frosted brown sugar cinnamon flavors.
  • 1999 – Post introduces Pop-Tarts Crisps, a thin crispy version.
  • 2001 – Pop-Tarts Splitz are released with frosting and filling on both sides.
  • 2003 – First Pop-Tarts with no frosting launch, aimed at more health-conscious consumers.
  • 2004 – Pop-Tarts releases Mrs. Freshley’s brand of pastries including Mini Pop-Tarts.
  • Today – Over 30 Pop-Tarts flavors are now available including s’mores, cookies & cream, chocolate fudge, and many other indulgent varieties.

While the original 1960s toaster pastries only contained 4 flavors, today there are tons of creative flavor combinations meeting consumer demand for more unique and decadent options. However, the classic frosted strawberry remains one of the most popular picks.

Popularity and Sales

Pop-Tarts are the most popular brand of toaster pastries in the U.S. Here are some facts about their impressive sales and market share:

  • Pop-Tarts have around 70% of the toaster pastry market share in the U.S. Their biggest competitor is Kellogg’s Toast ’em Pop Ups with just 6% share.
  • Around 400 million Pop-Tarts are sold each year.
  • Pop-Tarts surpassed $1 billion in annual sales in 2019 for the first time ever.
  • The most popular Pop-Tarts flavors are Frosted Strawberry, Brown Sugar Cinnamon, and Cookies & Cream. Strawberry fills over 50 million Pop-Tarts per year.
  • Limited edition and seasonal flavors like Pumpkin Pie and Gingerbread have helped drive sales growth in recent years as consumers seek more variety.

Pop-Tarts dominates the toaster pastry aisle. Their popularity has steadily grown over the decades, and they remain a top selling breakfast and snack food.


Here is an overview of the basic nutrition facts for Pop-Tarts:

  • Calories – Most Pop-Tarts contain 140 to 160 calories per pastry.
  • Fat – Around 3 to 5g of fat per pastry, depending on flavor. 1-1.5g is saturated fat.
  • Carbs – 30 to 35g carbs per pastry. Most of this is sugar.
  • Sugar – Around 12 to 15g of sugar per pastry, from the filling and frosting.
  • Fiber – 0 to 1g of fiber per pastry.
  • Protein – 1 to 2g of protein per pastry.
  • Sodium – 150 to 250mg sodium per pastry, from added salt.
  • Vitamins – Added vitamins include small amounts of vitamin A, vitamin B6, vitamin B12, vitamin D, thiamine, riboflavin, niacin, and folic acid.

The main nutrients in Pop-Tarts are carbohydrates and sugar. They are low in fiber, protein, and vitamins. The calorie, fat, and sodium content varies based on flavor. Overall, they can provide a quick breakfast but lack much nutritional substance.


Some potential benefits of Pop-Tarts in moderation:

  • Convenient, portable breakfast or snack
  • Kid-friendly and fun flavors
  • Provide quick energy from carbohydrates
  • Added vitamins and minerals
  • Low prep time – just toast and eat
  • Long shelf-life at room temperature
  • Individually packaged portions for grabbing and going


Some downsides of Pop-Tarts:

  • High in sugar with 12-15g per pastry
  • Low in fiber, protein, nutrients
  • Highly processed food made with refined flours and artificial ingredients
  • Can spike blood sugar quickly due to refined carbs and sugar
  • Not very filling due to lack of protein, fat and fiber
  • Easy to overeat – only 2 pastries provide 25% of daily value for carbs

Overall, Pop-Tarts make an easy breakfast in moderation, but they lack much nutritional value. Those looking for more balanced breakfast options may pair a Pop-Tart with Greek yogurt, fruit, and nuts or choose a high protein, lower carb bar instead.


Some alternatives to Pop-Tarts include:

  • Toaster pastries: Toast’em Pop Ups, Home Pride Toaster Pastries, Walmart’s Great Value Toaster Pastries
  • Protein/granola bars: Larabars, Kind Bars, Nature Valley bars, Nutri-Grain bars
  • Yogurt with granola/fruit: Greek yogurt with fresh berries, chia seeds, and homemade granola
  • Avocado toast: Toast with mashed avocado, everything bagel seasoning, and smoked salmon
  • Breakfast sandwiches: English muffin with egg, cheese, and meat
  • Oatmeal: Quick oats or overnight oats with fruit, nuts, milk/yogurt

These provide more balanced nutrition with fiber, protein, and less processed ingredients. The toaster pastries are closest in taste and texture to Pop-Tarts.


Are Pop-Tarts bad for you?

Pop-Tarts aren’t the healthiest breakfast choice due to their high sugar content, refined carbs, and lack of protein and nutrients. But they can be eaten occasionally as part of an overall balanced diet. Stick to 1-2 pastries and pair with protein, fat and fiber for better nutrition.

Can Pop-Tarts be microwaved?

Yes, Pop-Tarts can be microwaved to heat them up instead of toasting. Microwave single pastries for 10-15 seconds until warmed. Take care not to overheat or they may become very hard.

How long do Pop-Tarts last?

If stored properly unopened at room temperature, Pop-Tarts typically last around 9 months after the sell by date printed on the package. After opening, eat within 3-5 weeks for best freshness. Refrigerating extends the shelf life slightly after opening.

Where are Pop-Tarts made?

Pop-Tarts are made in the USA at Kellogg’s bakeries in Memphis, Tennessee and Columbus, Georgia. Kellogg’s produces them under license from Post, who owns the Pop-Tarts brand.

Do Pop-Tarts need to be refrigerated?

No, Pop-Tarts do not need to be refrigerated. They can be stored at room temperature until opened. Refrigerating them can help maintain freshness a bit longer after opening, but is not required.


Many flavors of Pop-Tarts contain milk-derived ingredients and are not dairy-free or vegan. But there are also several common flavors that do not include any dairy, including Blueberry, Cherry, Strawberry, and Brown Sugar Cinnamon. To be sure if a specific Pop-Tart contains milk or dairy, simply read the ingredients label on the box and avoid any that list whey, milk derivatives, lactose, or casein. Most Pop-Tarts also do not contain eggs or gelatin, but double check to confirm for vegetarian diets. While Pop-Tarts can provide a fast, convenient breakfast, they lack much nutritional value beyond carbs and sugar. Consuming alternatives more balanced with protein and nutrients may be beneficial. But overall, Pop-Tarts can be enjoyed in moderation as part of varied diet.

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