20% daily value fiber. Contains 5 g total fat per serving. One serving of whole grain. Naturally and artificially flavored. Get 16 grams of whole grain per serving, it's easy and delicious! Fantastic fiber, terrific taste! These tasty Pop-Tarts toaster pastries are a great way to increase whole grains and fiber in your diet while enjoying the fun and flavor that you can only get from Pop-Tarts toaster pastries! No refrigeration needed. Exchange: 2 carbohydrates, 1 fat. The dietary exchanges are based on the Exchange Lists for Meal Planning, copyright 2003 by The American Diabetes Association, Inc. and The American Dietetic Association. Whole Grain: 16 g or more per serving. Eat 48 g or more of whole grains daily.