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Trader Joe's mini Chicken Tikka Samosas
Photo: Open Food Facts contributors (CC BY-SA)

Samosas

Trader Joe's mini Chicken Tikka Samosas

Okay out of 100 Medium confidence
  • Ultra-processed
  • Contains added sugars
  • Contains seed oils
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Why it scores 54

Trader Joe's mini Chicken Tikka Samosas scores 54 out of 100 (Okay) under GoodSwap’s published rules. What moved the score most:

  1. Sugar: An added sugar. Strong
  2. Ultra-processed (NOVA 4): Classified NOVA 4: made with industrial ingredients and additives. Strong
  3. Salt 1.1 g / 100 g: High in salt. Strong

Every line of the math is on The Receipt below, with its evidence tier and sources.

Better frozen snacks and appetizers

The same kind of product, at least 10 points higher, sold in the US. Never paid placements.

The Receipt

mini Chicken Tikka Samosas

START100

Ingredients

  • Sugar
    Strong An added sugar. [1][2][3]
  • Pectin
    Info An ingredient class typical of ultra-processed foods (NOVA group 4). [4]
  • Canola oil
    Emerging High in omega-6 linoleic acid. [5][6][7][8]
subtotal−25

Processing

  • Ultra-processed (NOVA 4)
    Strong Classified NOVA 4: made with industrial ingredients and additives. [4]
subtotal−18

Nutrition per 100 g

  • Saturated fat 1.3 g / 100 g
    Strong Contains some saturated fat. [9]
  • Salt 1.1 g / 100 g
    Strong High in salt. [10]
  • Energy 225 kcal / 100 g
    Info Energy-dense for its weight. [2]
  • Protein 11.3 g / 100 g
    Info A good source of protein. [2]
subtotal−3
TOTAL 54Okay

100 − 46 = 54

Can’t score above 79. Contains sugar, an ingredient of high concern. [1][2][3]

GTIN 00009100007988 · 2026-06-30

score v1.3.0 · kb 2026.10.11

Medium confidence

Same product, same score. Every time.

Nutrition per 100 g

Energy225 kcal
Fat12.5 g
Saturated fat1.3 g
Trans fat0 g
Carbohydrates17.5 g
Sugars0 g
Added sugars0 g
Fiber1.3 g
Protein11.3 g
Salt1.1 g

Serving: 4 pieces (80 g)

Ingredients

  • FILLING (CHICKEN, ONION, POTATOES, WATER, CRUSHED TOMATOES, YOGURT, CANOLA OIL, GARLIC, SALT, PAPRIKA, GINGER, SPICES, CILANTRO, CITRIC ACID [ACIDULANT], TURMERIC, CANE SUGAR)
  • PASTRY (WATER, ENRICHED WHEAT FLOUR)
High Moderate Not recognized Tap an ingredient for its evidence and rules.
Label text, as published

FILLING (CHICKEN, ONION, POTATOES, WATER, CRUSHED TOMATOES, YOGURT [SKIM MILK POWDER, PECTIN, BACTERIAL CULTURE], CANOLA OIL, GARLIC, SALT, PAPRIKA, GINGER, SPICES, CILANTRO, CITRIC ACID [ACIDULANT], TURMERIC, CANE SUGAR), PASTRY (WATER, ENRICHED WHEAT FLOUR [WHEAT FLOUR*, NIACIN, REDUCED IRON, THIAMINE MONONITRATE, RIBOFLAVIN, FOLIC ACIDI, CANOLA OIL, SALT, VINEGAR). *WHEAT FLOUR MAY CONTAIN SOY. DO

Allergens and diets

Contains: Milk, Wheat, Gluten

May contain: Soy

  • Not vegan
  • Not vegetarian
  • Not gluten-free
  • Palm-oil-free

Always check the package: recipes change.

More from Trader Joe's

Sources

  1. Guideline: sugars intake for adults and children

    World Health Organization · Mar 4, 2015 · Agency assessment

    “In both adults and children, WHO recommends reducing the intake of free sugars to less than 10% of total energy intake”

    who.int

  2. Dietary Guidelines for Americans, 2025–2030

    U.S. Department of Health and Human Services and U.S. Department of Agriculture · January 2026 · Regulator

    “Limit foods and beverages that include artificial flavors, petroleum-based dyes, artificial preservatives, and low-calorie non-nutritive sweeteners.”

    cdn.realfood.gov

  3. Added and free sugars should be as low as possible

    European Food Safety Authority · Feb 28, 2022 · Agency assessment

    “Sugar consumption is a known cause of dental caries.”

    efsa.europa.eu

  4. Ultra-processed foods: what they are and how to identify them

    Public Health Nutrition · April 2019 · Peer-reviewed

    doi.org

  5. Re-evaluation of the traditional diet-heart hypothesis: analysis of recovered data from Minnesota Coronary Experiment (1968-73)

    BMJ · Apr 12, 2016 · Peer-reviewed

    “replacement of saturated fat in the diet with linoleic acid effectively lowers serum cholesterol but does not support the hypothesis that this translates to a lower risk of death from coronary heart disease or all causes.”

    doi.org

  6. Use of dietary linoleic acid for secondary prevention of coronary heart disease and death: evaluation of recovered data from the Sydney Diet Heart Study and updated meta-analysis

    BMJ · Feb 4, 2013 · Peer-reviewed

    doi.org

  7. Dietary Linoleic Acid and Risk of Coronary Heart Disease: A Systematic Review and Meta-Analysis of Prospective Cohort Studies

    Circulation · Oct 28, 2014 · Peer-reviewed

    “These data provide support for current recommendations to replace saturated fat with polyunsaturated fat for primary prevention of CHD.”

    doi.org

  8. Dietary Fats and Cardiovascular Disease: A Presidential Advisory From the American Heart Association

    Circulation · Jul 18, 2017 · Peer-reviewed

    doi.org

  9. Saturated fatty acid and trans-fatty acid intake for adults and children: WHO guideline

    World Health Organization · Jul 17, 2023 · Agency assessment

    “WHO recommends that adults and children reduce saturated fatty acid intake to 10% of total energy intake (strong recommendation).”

    who.int

  10. Sodium reduction (fact sheet)

    World Health Organization · May 11, 2026 · Agency assessment

    “For adults, WHO recommends less than 2000 mg/day of sodium (equivalent to less than 5 g/day salt), or just under a teaspoon.”

    who.int

  11. Ultra-processed food exposure and adverse health outcomes: umbrella review of epidemiological meta-analyses

    BMJ · Feb 28, 2024 · Peer-reviewed

    “Greater exposure to ultra-processed food was associated with a higher risk of adverse health outcomes, especially cardiometabolic, common mental disorder, and mortality outcomes.”

    doi.org

  12. Ultra-Processed Diets Cause Excess Calorie Intake and Weight Gain: An Inpatient Randomized Controlled Trial of Ad Libitum Food Intake

    Cell Metabolism · July 2019 · Peer-reviewed

    doi.org