Are Legendary Pop Tarts Healthy? Here’s The Answer

Legendary pop tarts are popular protein pastries manufactured by Legendary Foods company.

These protein pastries are sometimes called “pop tarts” due to their reminiscent of Kellogg’s original pop tarts. However, these are marketed as “protein pastries”.

These are sweet and rectangular in shape with a filling inside that can be enjoyed straight out of the package or toasted.

Moreover, these come in multiple flavors, such as strawberry, blueberry, red velvet, and more.

And while Legendary pop tarts taste really delicious, are they healthy?

Short answer: Legendary pop tarts are not the healthiest choice but can be included into a balanced diet in moderation. They are free from added sugar, high in protein and fiber, low in carbs and gluten-free. However, they are high in sodium, use inflammatory palm oil, aren’t vegan, and some flavors have artificial colors.

Read on to find out more about Legendary pop tarts, including their ingredients, protein, fiber, sodium content, and more.

Read also: Is Frutero Ice Cream healthy? Everything You Need To Know

What are the ingredients in Legendary Pop Tarts?

Legendary pop tarts come in multiple flavors, such as:

  • Brown sugar cinnamon
  • Strawberry
  • Blueberry
  • Hot fudge sundae
  • Chocolate cake
  • Red velvet
  • Cookies & cream
  • Birthday cake

Therefore, the exact ingredients can vary depending on the flavor you choose.

In general, Legendary pop tarts are made from Protein blend, Erythritol, Polydextrose, Oil blend, Water, Collagen peptides, Glycerin, and Natural flavors as the main ingredients.

The protein blend consists of Calcium caseinate, Micellar casein, and Whey protein isolate. The oil blend includes High oleic sunflower oil, High oleic safflower oil, and palm oil.

They also include other ingredients, each present in small quantities (less than 2%), such as:

  1. Sunflower Lecithin
  2. Cellulose
  3. Xanthan Gum
  4. Guar Gum
  5. Sea Salt
  6. Baking Soda
  7. Citric Acid
  8. Sucralose
  9. Sucrose Fatty Acid Esters
  10. Gum Arabic
  11. Modified Cellulose
  12. Sodium Alginate
  13. Dried Strawberries
  14. Strawberry Extract
  15. Dried Blueberries
  16. Red Cabbage Juice Extract (color)
  17. Cocoa Processed With Alkali
  18. Coconut Oil
  19. Tapioca Starch
  20. Palm Kernel Oil
  21. Soluble Corn Fiber
  22. Artificial colors (Red 40. Yellow 5, Blue 1, Yellow 6, Red 3)
  23. Carnauba Wax

The ingredients list of Legendary pop tarts is quite long.

The good thing? They don’t use sugar, artificial flavors, or preservatives.

The bad thing? Some flavors contain artificial colors, such as red 40, blue 1, and more.

If you prefer to avoid artificial colors (which you should), it’s recommended to read the ingredients label when selecting a flavor.

So, are Legendary pop tarts healthy ingredients-wise? That entirely depends on the flavor you choose.

How much sugar is in Legendary Pop Tarts?

Legendary pop tarts are free from sugar. That’s right!

Wait! Then how are these pastries sweetened?

Instead of sugar, Legendary pop tarts use Erythritol for sweetness.

Erythritol is a sugar alcohol that tastes the same as regular sugar. It is low in calories and has minimal impact on blood sugar and insulin levels.

However, it’s important to consume it in moderation as some studies suggest that eating too much of it can result in blood clots, heart disease, and digestion issues[1].

How much protein is in Legendary Pop Tarts?

Legendary pop tarts are an excellent source of protein, providing whooping 20g per pastry (61g).

That’s more protein than in popular bars like Kind Protein Bar, Outright Bar, Power Whey Crunch Original Bar, and Rx Bar.

In fact, if compared to Kellogg’s pop tarts, these pastries contain 400% more protein.

The protein in Legendary pop tarts comes from multiple sources.

Each pastry contains a blend of calcium caseinate, micellar casein, and whey protein isolate. 

These are high-quality proteins derived from milk and provide a complete amino acid profile to help build muscle and satisfy hunger.

If you’re looking to up your daily protein intake, these pastries are really good at it.

How much fiber is in Legendary Pop Tarts?

Legendary pop tarts are a good source of fiber, providing 8-9g per pastry (61g), depending on the flavor.

That’s about 32 to 36% of the daily recommended fiber (25g) intake for adults.

If compared to Kellogg’s pop tarts, Legendary pop tarts contain 800% more protein.

The fiber primarily comes from polydextrose, a type of soluble fiber.

It provides many health benefits, such as supporting digestive health and helping to control blood sugar levels.

Are Legendary pop tarts safe for diabetics?

Being free from sugar, low in carbs, and a good source of protein and fiber, Legendary pop tarts are a safe choice for diabetics.

Are Legendary Pop Tarts high in sodium?

Legendary pop tarts are high in sodium, containing 360-430mg per pastry (61g), depending on the flavor.

That’s about 24 to 28% of the daily ideal sodium limit (1500mg) set by the American Heart Association.

Sodium is an essential part of the diet, but too much can result in heart-related issues.

Even though Legendary pop tarts uses sea salt, which is considered less processed, it can still have the same negative effect as regular salt when consumed in excess.

If you are limiting sodium in your diet, it’s crucial to consume Legendary pop tarts in moderation.

Here’s the table showing the sodium content of all flavors.

Brown sugar cinnamon370
Hot fudge sundae360
Chocolate cake380
Red velvet390
Cookies & cream430
Birthday cake360
Per pastry(61g)

Do Legendary Pop Tarts contain artificial colors?

Not every, but some flavors of the Legendary pop tarts contain artificial colors.

These flavors include Strawberry, Chocolate cake, Red velvet, and Birthday cake.

These flavors contain artificial colors like Red 40, Red 3, Yellow 5, Yellow 6, and Blue 1.

While these artificial colors are generally considered safe by food authorities, there have been studies linking them to potential health concerns.

For example, artificial colors like Red 40, Yellow 5, and Yellow 6 have been found to be contaminated with carcinogens like benzidine and p-Cresidine.

On the other hand, colors like Blue 1 have been found to cause hypersensitivity reactions(especially in children)[2].

Moreover, the high doses of Red 3, also known as Erythrosine, have been found to cause cancer in animals[3][4].

Although these colors are present in small amounts, typically less than 2%, it’s always a wiser choice to avoid food containing these colors.

Are Legendary Pop Tarts good for weight loss?

Legendary pop tarts are good for weight loss as they don’t contain added sugar.

Also, they are low in calories, with 180 per serving, and a good source of protein and fiber, which are essential parts of the weight loss diet.

Note that weight loss depends not only on one food but overall diet and lifestyle.

Are Legendary Pop Tarts Keto-friendly? With just 4 to 5g of net carbs per pastry (61g), Legendary pop tarts are keto-friendly.

Are Legendary Pop Tarts gluten-free?

Legendary pop tarts are gluten-free as they do not contain any gluten-based ingredients.

However, it’s important to note that they are processed in a facility that processes food containing peanuts, eggs, and tree nuts.

Are Legendary Pop Tarts vegan?

Legendary pop tarts are not vegan as they contain milk-based ingredients such as calcium caseinate, micellar casein, and whey protein isolate.

Final words

After looking at the ingredients and nutritional value, it can be concluded that Legendary pop tarts are not the healthiest option. But they sure can be a part of a healthy diet.

On the positive side, Legendary pop tarts are high in protein and fiber, have no added sugar, are a good source of calcium and are keto-friendly and gluten-free.

However, on the negative side, they are high in sodium, contain inflammatory palm oil and are not vegan. Moreover, some flavors contain artificial colors.

In a nutshell, if you want to eat healthily, consume Legendary pop tarts in moderation and avoid flavors with artificial colors.

That’s it!

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Yatender is the founder of Investohealth! He provides thoroughly researched, unbiased reviews analyzing packaged foods' ingredients, nutrition, and health impacts. Join him on a quest for healthier, more informed eating habits.

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