How many calories are in 2 strawberry frosted Pop Tarts?

Two strawberry frosted Pop Tarts contain a total of 400 calories. Each Pop Tart contains 200 calories, so two Pop Tarts would contain 400 calories total. This calorie count is based on the nutrition facts for Kellogg’s Strawberry Frosted Pop Tarts.

Nutrition Facts for Kellogg’s Strawberry Frosted Pop Tarts

Here are the key nutrition facts for two Kellogg’s Strawberry Frosted Pop Tarts (68g):

Nutrition Facts Per Pop Tart (34g) For 2 Pop Tarts (68g)
Calories 200 400
Total Fat 7g 14g
Saturated Fat 3.5g 7g
Trans Fat 0g 0g
Cholesterol 0mg 0mg
Sodium 180mg 360mg
Total Carbohydrates 36g 72g
Dietary Fiber 0g 0g
Total Sugars 14g 28g
Includes 10g Added Sugars 20% 20%
Protein 2g 4g

As you can see, two Pop Tarts contain 400 calories total. The majority of these calories come from carbohydrates, with 72g total and 28g of sugar. There is also 14g of fat, including 7g of saturated fat. The Pop Tarts provide 360mg of sodium but no fiber or cholesterol.

Nutritional Breakdown of Pop Tarts

Let’s take a closer look at the nutrition in Pop Tarts:


The 400 calories in two Pop Tarts accounts for about 20% of the 2,000 calorie diet recommended for the average adult. So while not extremely high in calories, the Pop Tarts do make up a significant portion of your daily intake. The calorie level is moderate but would add up quickly if you ate multiple packages.


At 72g total carbs and 28g sugar for two Pop Tarts, the carbohydrate content is quite high. The American Heart Association recommends women consume no more than 25g of added sugar per day and men no more than 36g. With 28g of sugar in just two Pop Tarts, you can see how the sugar would add up fast.


With 14g of fat including 7g saturated fat, the Pop Tart’s fat content is on the high side, especially considering the saturated fat. Saturated fats should be limited to help support heart health.


There are 360mg of sodium in two Pop Tarts, which accounts for about 15% of the daily 2300mg limit recommended by dietary guidelines. So while not extremely high in sodium, the Pop Tarts do contain a significant amount.


There is no fiber in Pop Tarts. Fiber is an important nutrient that promotes fullness, digestive health, and other benefits. The lack of fiber means Pop Tarts may not be as filling.


With 4g of protein for two Pop Tarts, the protein content is relatively low. Protein helps keep you full and is important for building and repairing muscle.


Pop Tarts are not a significant source of vitamins or minerals. There are small amounts of iron and B vitamins, but they are heavily processed and not a healthy source of micronutrients.

Pop Tart Ingredients

Here is a look at the ingredients in Kellogg’s Strawberry Frosted Pop Tarts:

Enriched flour (wheat flour, niacin, reduced iron, thiamin mononitrate, riboflavin, folic acid), corn syrup, high fructose corn syrup, sugar, dextrose, soybean and palm oil (with TBHQ for freshness), whey, eggs, contains 2% or less of: yeast, salt, modified cornstarch, gelatin, mono and diglycerides, red 40, yellow 6, schizophyllum commune mushroom extract color, soy lecithin, natural and artificial strawberry flavor.

Contains: wheat, eggs, soy.

As you can see, the main ingredients are enriched wheat flour, corn syrup, sugar, and palm oil. The added sugars from corn syrup and high fructose corn syrup are a big contributor to the high carbohydrate content. There are also several artificial dyes for coloring including Red 40 and Yellow 6.

Pop Tarts Nutrition Compared to Other Breakfasts

How does the 400 calories and nutritional breakdown of Pop Tarts compare to other breakfast options? Here is a comparison of the nutrition in Pop Tarts versus some healthier alternatives:

Food Calories Carbs Protein Fat Fiber
2 Pop Tarts 400 72g 4g 14g 0g
Oatmeal made with milk and berries 250 44g 10g 4g 8g
Whole wheat toast with peanut butter 305 33g 12g 15g 6g
Greek yogurt with granola and fruit 345 44g 17g 8g 5g

As you can see, while other breakfasts may be similar or slightly higher in calories, they offer more balanced nutrition with more protein, fiber, and other nutrients versus mainly empty carbs and sugar in Pop Tarts. Oatmeal, yogurt, whole grain toast or cereal would be healthier and more filling choices.

Popularity of Pop Tarts for Breakfast

Despite their high sugar and carb content, Pop Tarts remain a popular breakfast choice, especially for kids. According to Kellogg’s, Pop Tarts have been the #1 selling toaster pastry since they launched in 1964. Some reasons for their popularity include:

  • They are convenient and portable.
  • Kids enjoy the sweet taste.
  • They are commonly marketed to children.
  • They require no preparation besides toasting.
  • They have a long shelf life compared to homemade breakfasts.
  • They come in a variety of fun flavors and shapes.
  • Nostalgia – People remember eating them as kids.

While easy and convenient, nutrition experts caution the frequent consumption of Pop Tarts and recommend more balanced breakfast choices. However, enjoyed occasionally as a treat, Pop Tarts can fit into an overall healthy diet.

Tips for Enjoying Pop Tarts in a Healthy Diet

Here are some tips for enjoying Pop Tarts moderately as part of a nutritious diet:

  • Treat them as an occasional dessert rather than a daily breakfast item.
  • Enjoy just one package at a time rather than two.
  • Pair with protein like Greek yogurt or eggs for more balance.
  • Choose a whole grain Pop Tart variety.
  • Eat slowly and mindfully to prevent overeating.
  • Drink water with them to limit empty calories from sugary drinks.
  • Skip the extra frosting and sprinkles to limit added sugar.

While they will never be a health food, these tips can help keep Pop Tart consumption moderate and in balance with more nutritious choices to support your overall health.

The Bottom Line

In summary, two standard Kellogg’s strawberry frosted Pop Tarts contain about 400 calories per package. While they are low in protein and fiber, they are high in carbohydrates from added sugars. Pop Tarts make up a significant portion of calories, sugar, sodium, and saturated fat for the day. While they can be enjoyed in moderation, they are best limited to occasional treats rather than daily breakfasts. Focusing your diet on more whole foods will provide you with better nutrition.

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