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Frozen foods

Amy's Indian vegetable korma

9.5 oz/269 g

Excellent out of 100 Medium confidence
  • Contains seed oils
  • No additives
  • Contains whole grains
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Why it scores 85

Amy's Indian vegetable korma scores 85 out of 100 (Excellent) under GoodSwap’s published rules. What moved the score most:

  1. Processed (NOVA 3): Classified NOVA 3: processed with added salt, sugar or oil. Emerging
  2. Salt 0.6 g / 100 g: High in salt. Strong
  3. Safflower oil: High in omega-6 linoleic acid. Emerging

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

The Receipt

Indian vegetable korma

START100

Ingredients

  • Safflower oil
    Emerging High in omega-6 linoleic acid. [1][2][3][4]
  • Sunflower oil
    Emerging High in omega-6 linoleic acid. [1][2][3][4]
subtotal−5

Processing

  • Processed (NOVA 3)
    Emerging Classified NOVA 3: processed with added salt, sugar or oil. [5]
subtotal−8

Nutrition per 100 g

  • Saturated fat 1.3 g / 100 g
    Strong Contains some saturated fat. [6]
  • Salt 0.6 g / 100 g
    Strong High in salt. [7]
  • Fiber 3 g / 100 g
    Strong A good source of fiber. [8]
subtotal−2
TOTAL 85Excellent

100 − 15 = 85

GTIN 00042272002504 · 2022-12-22

score v1.3.0 · kb 2026.10.11

Medium confidence

Same product, same score. Every time.

Nutrition per 100 g

Energy123 kcal
Fat4.5 g
Saturated fat1.3 g
Trans fat0 g
Carbohydrates17.1 g
Sugars2.6 g
Fiber3 g
Protein3.4 g
Salt0.6 g

Serving: 1 ENTREE (269 g)

Ingredients

High Moderate Not recognized Tap an ingredient for its evidence and rules.
Label text, as published

ORGANIC BROWN BASMATI RICE, FILTERED WATER, ORGANIC ONIONS, ORGANIC PEAS, ORGANIC POTATOES, ORGANIC COCONUT MILK (ORGANIC COCONUT, WATER), ORGANIC CAULIFLOWER, ORGANIC CARROTS, ORGANIC BLACK URAD DAL*, ORGANIC DICED TOMATOES, ORGANIC BELL PEPPERS, ORGANIC CASHEWS, ORGANIC TOMATO PURE, EXPELLER PRESSED HIGH OLEIC SAFFLOWER AND/OR SUNFLOWER OIL, ORGANIC MUNG DAL*, ORGANIC YELLOW SPLIT PEAS, ORGANIC LEMON JUICE, ORGANIC GREEN LENTILS, ORGANIC GARLIC, ORGANIC GINGER PURE (ORGANIC GINGER, FILTERED WATER), ORGANIC RAISINS, EXTRA VIRGIN OLIVE OIL, SEA SALT, ORGANIC GREEN BEANS, ORGANIC ALMONDS, SPICES, TURMERIC, ORGANIC MUSTARD SEEDS, ORGANIC JALAPEOS, ORGANIC BLACK PEPPER.

Allergens and diets

Contains: Tree nuts, Mustard

  • Palm-oil-free

Always check the package: recipes change.

Healthiest frozen foods in the US

More from Amy's

Sources

  1. 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

  2. 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

  3. 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

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

    Circulation · Jul 18, 2017 · Peer-reviewed

    doi.org

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

    Public Health Nutrition · April 2019 · Peer-reviewed

    doi.org

  6. 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

  7. 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

  8. 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