How many calories are in 2 cinnamon Pop Tarts?

December 25, 2025 •

3 min read

According to Kellanova's nutrition labels, a single pouch containing two Frosted Brown Sugar Cinnamon Pop-Tarts contains 400 calories. This is an important consideration for anyone monitoring their intake, as the number of calories are often higher than one might expect for a single breakfast serving.

Quick Summary

This guide breaks down the calorie count and nutritional information for two cinnamon Pop Tarts, covering both frosted and unfrosted versions to provide a clear picture of their energy and sugar content.

Key Points

Frosted Count: Two Frosted Brown Sugar Cinnamon Pop-Tarts contain approximately 400 calories per pouch.
Unfrosted Count: The Unfrosted Brown Sugar Cinnamon variety has a slightly higher calorie count at around 410 per two-pastry serving.
High in Sugar: The pastries contain a significant amount of sugar, with about 30 grams of total sugars in the frosted version.
Low Nutritional Value: Pop-Tarts are considered an ultra-processed food with very little nutritional benefit despite being fortified with some vitamins.
Healthy Alternatives: Opt for whole-grain toast with nut butter, Greek yogurt, or homemade protein versions for more nutrient-dense breakfast options.
Burning Calories: Activities like running, cycling, swimming, or HIIT can help burn off the 400-calorie snack.
Serving Size Awareness: The packaging contains two pastries, which constitutes a single serving and the listed calorie count.

A Detailed Look at Cinnamon Pop-Tart Calories

When considering the calorie content of Pop-Tarts, it's crucial to look at the serving size, which is packaged as two pastries. The most common variety is the Frosted Brown Sugar Cinnamon flavor, but it's important to be aware of the unfrosted option as well, as their nutritional profiles differ slightly. For instance, the frosting and filling variations account for the different calorie counts between versions, even though they may appear similar at first glance.

Breaking Down the Frosted Brown Sugar Cinnamon

A standard pouch of Frosted Brown Sugar Cinnamon Pop-Tarts, containing two pastries, provides approximately 400 calories. Beyond just the calories, the nutritional label offers a deeper look at what you're consuming in one serving:

Total Fat: Around 12 to 13 grams, with 4 to 4.5 grams of saturated fat.
Sodium: A single pouch contains about 340 mg of sodium.
Total Carbohydrates: You'll find a significant amount, with figures ranging from 68 to 69 grams.
Sugars: A large portion of the carbohydrates comes from sugar, totaling around 30 grams, including 29 to 30 grams of added sugar.
Protein: A moderate amount of 4 to 5 grams of protein is present.

The Nutritional Profile of Unfrosted Cinnamon Pop-Tarts

For those who prefer a less sweet option, the Unfrosted Brown Sugar Cinnamon Pop-Tarts are available. Interestingly, the calorie count for two unfrosted pastries is often slightly higher than their frosted counterparts, at approximately 410 calories per serving. The higher total fat content in the unfrosted version is one reason for this calorie difference. A nutritional summary includes:

Total Fat: 15 grams.
Sodium: 380 mg.
Total Carbohydrates: 66 to 67 grams.
Sugars: 24 to 25 grams, all of which are added sugar.
Protein: 5 grams.

Calorie Comparison: Cinnamon vs. Other Flavors

To understand where the brown sugar cinnamon variety stands, it can be helpful to compare its calorie count to other popular flavors. While the exact calorie counts can vary slightly by product line (e.g., standard, Simply, Whole Grain), this table provides a general overview based on a two-pastry serving.


Pop-Tart Flavor	Approximate Calories (per 2 pastries)
Frosted Brown Sugar Cinnamon	400 kcal
Frosted Strawberry	370 kcal
Frosted S'mores	370 kcal
Frosted Chocolate Chip	380 kcal
Unfrosted Brown Sugar Cinnamon	410 kcal
Frosted Wild Berry	370 kcal

This comparison shows that the Brown Sugar Cinnamon variety is on the higher end of the calorie spectrum for a two-pastry serving compared to many fruit-flavored frosted options. The unfrosted version is among the highest, driven primarily by fat content.

Healthy Alternatives and Considerations

Given the high calorie, sugar, and fat content, Pop-Tarts are classified as ultra-processed foods with low nutritional value. A single serving can account for a significant portion of a person's daily sugar intake. This has led many to seek healthier breakfast alternatives.

Whole-grain toast with nut butter: Provides fiber, healthy fats, and protein for sustained energy.
Greek yogurt with fruit and granola: Offers a balanced mix of protein, fiber, and vitamins.
Overnight oats: Can be customized with various toppings and provides a significant source of fiber.
Homemade protein pop-tarts: A recipe using oat flour, protein powder, and natural sweeteners offers a much healthier version of the classic snack.

Conclusion

A pouch containing two Frosted Brown Sugar Cinnamon Pop-Tarts delivers 400 calories, with the unfrosted version having a slightly higher count of 410 calories. These calories come primarily from sugar and refined carbohydrates, and the product offers low nutritional value. Understanding the specific nutritional information is key to making informed dietary decisions, especially when managing weight or blood sugar levels. For those looking for a more nutrient-dense and satisfying breakfast, numerous healthier alternatives exist that provide better fuel for the day. While they can be an occasional treat, being mindful of their nutritional profile is a good practice for overall health.

How to burn off 400 calories from Pop-Tarts

Burning off the calories from a two-pastry serving of Brown Sugar Cinnamon Pop-Tarts is achievable through various activities. Here are some examples:

Running: Approximately 30-40 minutes of running, depending on speed and intensity.
Cycling: A long, steady bike ride of about 30-60 minutes can burn a comparable number of calories.
Swimming: Just 30 minutes of swimming can burn 200-300 calories, meaning a longer session can easily cover the 400 calories.
High-Intensity Interval Training (HIIT): Just 30 minutes of HIIT can burn 400 to 600 calories, making it a very efficient choice.
Brisk Walking: Walking 10,000 steps, which is roughly 5 miles, can burn 300 to 400 calories.
Strength Training: An hour of strength training can burn 300 to 400 calories, with the added benefit of boosting your metabolism for hours afterward.

Frequently Asked Questions

No, the calorie count varies slightly depending on the type. While the frosted variety is 400 calories per two-pastry serving, the unfrosted Brown Sugar Cinnamon has 410 calories.

Yes, healthier alternatives include whole-grain toast with nut butter, Greek yogurt with granola and fruit, or homemade protein pop-tarts, which provide more nutrients and less sugar.

The time required depends on the exercise and individual factors. For example, it could take 30-40 minutes of running, 30 minutes of HIIT, or a longer, steady bike ride.

No, Pop-Tarts are generally considered an unhealthy option for breakfast because they are highly processed and high in sugar with minimal nutritional value.

A two-pastry serving of Frosted Brown Sugar Cinnamon Pop-Tarts contains approximately 30 grams of sugar, with nearly all of it being added sugar.

Yes, different flavors have varying calorie counts. For instance, Frosted Strawberry contains 370 calories per serving, while Frosted Brown Sugar Cinnamon has 400.

The unfrosted version has a slightly higher calorie count (410 vs. 400) primarily due to a higher fat content, which contributes to its energy density.