How Much Sugar Is in a Pop-Tart?
A single Pop-Tart pastry has about 16 g of added sugar — and most boxes come two to a pack, doubling that for a normal serving.
in 1 pastry (50 g) · about 3.8 teaspoons
- Per serving
- 16 g
- Per 100 g
- 32 g
- Type
- Added sugar
- In teaspoons
- ≈ 3.8 tsp
A big chunk of a day's sugar in one serving.
A single Pop-Tart pastry has about 16 g of added sugar in the filling and frosted top alone. The pack itself is the trap: Pop-Tarts are sold and usually eaten two to a foil packet, so a normal breakfast serving is closer to 32 g before you've added anything to drink.
It's marketed and eaten like a quick breakfast, but nutritionally it sits closer to a frosted pastry dessert — refined flour, sugar filling, and a sugar glaze on top, with little protein or fibre to balance it.
How pop-tart compares
Out of 114 everyday foods and drinks we track, pop-tart ranks #52 for sugar per serving — more than 55% of them.
- Medjool dates16g
- Prunes16g
- Pop-Tart (this page)16g
- Blueberries15g
- Guava15g
Bars show sugar per serving. Tap any food to see its full breakdown.
Lower-sugar swaps
- Plain oatmeal topped with a little fruit
- Whole-grain toast with peanut butter instead of the frosted pastry
Frequently asked questions
- Is one Pop-Tart or two the normal serving?
- They're packaged and typically eaten two per foil pouch, so treat the label's single-pastry number as half of what most people actually eat.
- Is a Pop-Tart a reasonable breakfast for sugar?
- Two pastries can carry over 30 g of added sugar with little protein or fibre, so it behaves more like a dessert than a balanced breakfast.
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Sugar values from Manufacturer nutrition label; actual amounts vary by brand, ripeness, and recipe. Last updated 2026-08-28.