One serving of whole grain. Get the beneficial whole grains you need with the delicious Pop-Tarts flavors you love. These tasty Pop-Tarts 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! Terrific taste! Whole grain 16 g or more per serving. We love whole grains. As does the Whole Grains Council, an organization dedicated to spreading the word about the benefits of whole grain nutrition. 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.