TRADER JOE'S VEGETABLE SAMOSAS receive a FoodScore of 45/100 (Decent). The primary factor impacting its score is its classification as an ultra-processed food, alongside a notable sodium content.
A serving provides 3.6g of fiber, contributing positively to daily intake.
The product contains 416.67mg of sodium per 100g, which is a moderate amount.
Classified as NOVA 4, this product is considered ultra-processed.
Pair with a fresh salad to enhance overall nutrient density.
Scores +3 points above the other category average (42/100 across 979 foods).
Fiber
3.6g
13% of Daily Value
Protein
5.95g
12% of Daily Value
Added sugar
0g
0% of Daily Value
Sodium
416.67mg
18% of Daily Value
+
What it brings to the table
Fiber (3.6g)+3
Protein (6.0g)+1
Micronutrients (Vitamin A)+2
−
What holds it back
Sodium (416.7mg)-1
Ultra-processed (NOVA 4)-10
Why it scores 45
TRADER JOE'S VEGETABLE SAMOSAS achieved a FoodScore of 45 out of 100, placing them in the 'Decent' category. This score reflects a combination of positive and negative nutritional attributes. On the positive side, the product receives bonus points for its fiber content, providing 3.6g per 100g, which can contribute to satiety and digestive health. It also offers 5.95g of protein per 100g and a notable 66% DV of Vitamin A, likely from ingredients like carrots. However, the score is significantly impacted by penalties. A key deduction comes from its classification as NOVA class 4, indicating it is an ultra-processed food, which generally suggests a less optimal nutritional profile compared to whole foods. Additionally, the sodium content of 416.67mg per 100g leads to a penalty. The use of enriched all purpose wheat flour as the first ingredient, along with various additives like carrageenan and pectin in the yogurt component, contributes to its processed nature. Compared to a generic unbranded vegetable samosa, TRADER JOE'S version aligns similarly in its processed status and nutrient balance.
Health benefits
What the nutrients in trader joe's vegetable samosas actually do for you, grounded in established dietary science.
Source of Dietary Fiber
TRADER JOE'S VEGETABLE SAMOSAS provide 3.6g of fiber per 100g. Dietary fiber is important for digestive health, helping to maintain regularity and support a healthy gut microbiome. Including fiber-rich foods in the diet can also contribute to feelings of fullness, which may assist with weight management by reducing overall calorie intake. The fiber in this product comes from ingredients such as diced potatoes, carrots, green peas, and lentils.
Contains Vitamin A
This product is a source of Vitamin A, supplying 66% of the Daily Value per 100g. Vitamin A is a crucial nutrient known for its role in maintaining healthy vision, particularly in low light conditions. It also plays a significant part in supporting immune function and promoting healthy skin. The presence of carrots in the ingredient list is a likely contributor to the Vitamin A content.
Provides Protein
With 5.95g of protein per 100g, these samosas contribute to your daily protein intake. Protein is essential for building and repairing tissues, including muscles, skin, and hair. It also plays a vital role in enzyme and hormone production. The protein content in this product is likely derived from the lentils, wheat flour, and the skim milk powder and whey protein found in the plain nonfat yogurt.
TRADER JOE'S VEGETABLE SAMOSAS receive a FoodScore of 45/100 (Decent). The primary factor impacting its score is its classification as an ultra-processed food, alongside a notable sodium content.
How to eat it
TRADER JOE'S VEGETABLE SAMOSAS are typically consumed as a snack, appetizer, or a light meal component. They are often baked or air-fried from frozen. A common portion is 2 samosas, which is the suggested serving size. Be mindful of portion control due to their calorie and sodium content.
To create a more balanced meal, pair these samosas with a large serving of fresh, non-starchy vegetables like a green salad.
Consider dipping them in a homemade yogurt-based sauce with herbs rather than high-sodium or high-sugar store-bought options to manage sodium intake.
If using as a main dish, limit to the suggested serving size of 2 samosas and complement with a lean protein source like grilled chicken or chickpeas.
For a lighter snack, consider having just one samosa alongside a piece of fruit to reduce overall calorie and sodium load.
Things to keep in mind
Individuals with wheat allergies or sensitivities should avoid this product as it contains enriched all purpose wheat flour. The ingredient list also includes skim milk powder and whey protein, making it unsuitable for those with dairy allergies or lactose intolerance. While the product does not contain common artificial colors or sweeteners, the presence of carrageenan in the plain nonfat yogurt component is worth noting for individuals who may be sensitive to this food additive. The sodium content of 416.67mg per 100g means that consuming multiple servings could contribute significantly to daily sodium limits, which is a consideration for individuals monitoring their blood pressure.
TRADER JOE'S VEGETABLE SAMOSAS receive a FoodScore of 45/100, classifying them as 'Decent.' While they offer some fiber and Vitamin A, they are also an ultra-processed food with a moderate sodium content. They can be part of a balanced diet when consumed in moderation and paired with other nutrient-dense foods.
How do TRADER JOE'S VEGETABLE SAMOSAS compare to other frozen appetizers?
Compared to many other frozen appetizers, TRADER JOE'S VEGETABLE SAMOSAS offer a notable amount of fiber (3.6g per 100g) and Vitamin A (66% DV). However, like many products in this category, they are classified as ultra-processed (NOVA 4) and contain a moderate amount of sodium. For example, compared to a generic frozen spring roll, the nutritional profile might vary, but the processed nature is often similar.
What is 'enriched all purpose wheat flour' and how does it affect the nutrition?
Enriched all purpose wheat flour is a refined grain that has had certain nutrients, such as thiamine mononitrate, riboflavin, niacin, folic acid, and iron, added back after processing. While enrichment adds some micronutrients, it is still a refined grain, meaning it has less fiber and other beneficial compounds compared to whole wheat flour. Its use contributes to the product's ultra-processed classification.
What is a reasonable portion size for TRADER JOE'S VEGETABLE SAMOSAS?
The suggested serving size for TRADER JOE'S VEGETABLE SAMOSAS is 2 samosas. This portion provides a specific amount of calories, fat, and sodium. Adhering to this serving size is important for managing overall intake, especially considering the product's sodium content and its classification as an ultra-processed food.
Can TRADER JOE'S VEGETABLE SAMOSAS be air-fried?
Yes, TRADER JOE'S VEGETABLE SAMOSAS can typically be air-fried. Air-frying can be a good alternative to deep-frying as it generally uses less added oil, potentially reducing the overall fat content of the prepared product. Always follow the package instructions for optimal cooking results and food safety.