Healthy Food Guide by KarbCoach
Amy's Indian Mattar Paneer Curried Peas & Cheese With Chana Masala: Food Integrity analysis
Quick answer
High integrity
Amy's indian mattar paneer curried peas & cheese with chana masala received a Food Integrity Score of 88 out of 100 (high integrity). This reflects minimal processing and low additive load. This label stays refreshingly simple for a packaged meal, and most ingredients are doing normal kitchen jobs. The main additions are a high oleic oil blend and cornstarch for thickening, which are mild rather than factory-engineered. Enjoy it as a regular meal, though the cornstarch and oil nudge it just below the very top tier. Main considerations include refined oil blend, cornstarch thickener, and broad spice category. Simpler options: Look for a version with a single named oil; choose meals where thickening comes from vegetables rather than added starch.
Food Integrity Score 88/100
What stood out on the label?
- Minimal processing
- Low additive load
- Transparency: High
What to watch?
- Refined oil blend
- Cornstarch thickener
- Broad spice category
Simpler options to consider
- Look for a version with a single named oil
- Choose meals where thickening comes from vegetables rather than added starch
You are viewing ingredients and processing. Switch to Longevity for nutrition and longer-term eating pattern fit.
Source data, GTIN, and Healthy Food Guide analysis details
Product facts
- Product
- Amy's Indian Mattar Paneer Curried Peas & Cheese With Chana Masala
- Brand
- Amy's
- Category
- Prepared Meals (source: Frozen Dinners & Entrees)
- GTIN / UPC
00042272000586- Serving size
- 283 g (1 tray)
- Source data — ingredients
- Ingredient list from product label data (see Sources)
- Healthy Food Guide analysis
- Independent Longevity and Food Integrity scorecards. See methodology under Sources.
- Data last verified
Food Integrity results
Indian Mattar Paneer Curried Peas & Cheese With Chana Masala
Amy's
High integrity
Warning Signs
Refined-looking oil blend and cornstarch are the main processed-leaning items here, though the rest reads cleanly.
Consider This
Paneer cheese and expeller pressed high oleic oil are the category-normal elements; the formula stays close to simple Indian-style cooking.
Good Substitutes
Homemade chana masala with fresh tomatoes, onion, ginger, garlic, and spices you grind yourself would skip the starch and oil blend entirely.
Overall Assessment
High integrityThis label stays refreshingly simple for a packaged meal, and most ingredients are doing normal kitchen jobs. The main additions are a high oleic oil blend and cornstarch for thickening, which are mild rather than factory-engineered. Enjoy it as a regular meal, though the cornstarch and oil nudge it just below the very top tier.
Key Highlights
What stood out
- Refined oil blend
- Cornstarch thickener
- Broad spice category
Family Watchlist
Ingredients some users may personally want to know about.
- Expeller pressed high oleic safflower and/or sunflower oil — Refined cooking oil with blend not fully specified.
- Spices — Broad category, individual spices not named.
Highest concern ingredients
- Expeller pressed high oleic safflower and/or sunflower oil (4/10) — Refined oil with unspecified blend.
- Organic cornstarch (4/10) — Refined starch used as thickener.
- Spices (3/10) — Broad category not itemized.
Better choice tips
- Look for a version with a single named oil.
- Choose meals where thickening comes from vegetables rather than added starch.
Ingredients
Ingredient list
ORGANIC BASMATI RICE, ORGANIC ONIONS, ORGANIC PEAS, ORGANIC GARBANZO BEANS, FILTERED WATER, PANEER CHEESE (PASTEURIZED MILK, DISTILLED VINEGAR AND/OR LACTIC ACID), ORGANIC DICED TOMATOES, EXPELLER PRESSED HIGH OLEIC SAFFLOWER AND/OR SUNFLOWER OIL, ORGANIC TOMATO PURE, ORGANIC CARROTS, ORGANIC GARLIC, ORGANIC GINGER PURE (ORGANIC GINGER, FILTERED WATER), SEA SALT, SPICES, ORGANIC CORNSTARCH, TURMERIC, PAPRIKA.
Formulations can vary — check the package label for the final word.
Highest-concern ingredients first. Expand an item for notes.
Expeller pressed high oleic safflower and/or sunflower oilConcern 4/10 — Mild concernRefined oilWatchlist
What this is
Refined oil
Processing category
Natural refined
Main concern area
Family Watchlist
Why it matters
Refined cooking oil; the exact oil is not fully specified.
Additional note
Expeller pressed cooking oil, blend not specified.
Family watchlist
Refined oil, source blend not fully specified.
Organic cornstarchConcern 4/10 — Mild concernThickenerAdditive
What this is
Thickener
Processing category
Natural refined
Main concern area
Additive load
Why it matters
Refined starch used to thicken the sauce.
Additional note
Refined starch used for thickening.
SpicesConcern 3/10 — Mild concernVague ingredientWatchlist · Vague label term
What this is
Vague ingredient
Processing category
Unknown / not listed
Main concern area
Family Watchlist
Why it matters
Broad category; individual spices are not named.
Additional note
Broad spice category, individual spices not listed.
Family watchlist
Broad spice category not itemized.
Paneer cheese (pasteurized milk, distilled vinegar and/or lactic acid)Concern 2/10 — Very low concernSimple food
What this is
Simple food
Processing category
Processed
Main concern area
Processing
Why it matters
Category-normal cheese making; acid is a mild processing input.
Additional note
Traditional cheese made with pasteurized milk and acid.
View all 17 ingredient assessments
Organic ginger pure (organic ginger, filtered water)Concern 1/10 — Very low concernSimple food
What this is
Simple food
Processing category
Processed
Main concern area
Processing
Why it matters
Simple puree, category-normal preparation.
Additional note
Ginger puree with water.
Organic basmati riceConcern 0/10 — No meaningful concernSimple food
What this is
Simple food
Processing category
Whole food
Why it matters
Recognizable staple with no added formulation.
Additional note
Whole grain rice, simple recognizable food.
Organic onionsConcern 0/10 — No meaningful concernSimple food
What this is
Simple food
Processing category
Whole food
Why it matters
Whole produce with no formulation concern.
Additional note
Whole vegetable.
Organic peasConcern 0/10 — No meaningful concernSimple food
What this is
Simple food
Processing category
Whole food
Why it matters
Whole produce with no formulation concern.
Additional note
Whole vegetable.
Organic garbanzo beansConcern 0/10 — No meaningful concernSimple food
What this is
Simple food
Processing category
Whole food
Why it matters
Whole legume with no formulation concern.
Additional note
Whole legume.
Filtered waterConcern 0/10 — No meaningful concernSimple food
What this is
Simple food
Processing category
Whole food
Why it matters
Basic liquid base.
Additional note
Water.
Organic diced tomatoesConcern 0/10 — No meaningful concernSimple food
What this is
Simple food
Processing category
Whole food
Why it matters
Simple produce preparation.
Additional note
Whole vegetable, diced.
Organic tomato pureConcern 0/10 — No meaningful concernSimple food
What this is
Simple food
Processing category
Whole food
Why it matters
Simple produce preparation.
Additional note
Tomato puree.
Organic carrotsConcern 0/10 — No meaningful concernSimple food
What this is
Simple food
Processing category
Whole food
Why it matters
Whole produce with no formulation concern.
Additional note
Whole vegetable.
Organic garlicConcern 0/10 — No meaningful concernSimple food
What this is
Simple food
Processing category
Whole food
Why it matters
Whole produce with no formulation concern.
Additional note
Whole aromatic.
Sea saltConcern 0/10 — No meaningful concernSimple food
What this is
Simple food
Processing category
Whole food
Why it matters
Basic seasoning.
Additional note
Salt for seasoning.
TurmericConcern 0/10 — No meaningful concernSimple food
What this is
Simple food
Processing category
Whole food
Why it matters
Recognizable spice.
Additional note
Ground spice.
PaprikaConcern 0/10 — No meaningful concernSimple food
What this is
Simple food
Processing category
Whole food
Why it matters
Recognizable spice.
Additional note
Ground spice.
This Food Integrity score estimates how close the ingredient profile appears to simple, recognizable ingredients. It is not a medical safety rating. Formulations can vary by region, size, and packaging. Check the package label for ingredients, allergens, and nutrition. Not medical advice — do not use this site or the KarbCoach mobile app for allergy or health decisions.
How this product may fit different goals
The same food can look different depending on what matters most to you. Here is a general preview of how this product may align with several common goals.
Heart-Healthy Eating
Watch-outsMetabolic Health
For someone prioritizing Heart-Healthy Eating, the analysis identifies considerations that may matter more than the general product score alone.
A consideration: Ingredients often higher in saturated fat (Mentions "cheese". See ingredients for details.)
This product has 1 additional signal for this goal.
Athletic Fueling
SupportiveAthletic Performance
For someone prioritizing Athletic Fueling, the available data suggest this product may align in helpful ways.
A supportive signal: Carb fueling ingredients (Mentions "rice". See ingredients for details.)
Vegetarian
SupportiveDietary Patterns
For someone prioritizing Vegetarian, the available data suggest this product may align in helpful ways.
A supportive signal: Plant-food ingredients (Mentions "carrot", "tomato". See ingredients for details.)
Vegan
Watch-outsDietary Patterns
For someone prioritizing Vegan, the analysis identifies considerations that may matter more than the general product score alone.
A consideration: Animal-derived ingredients (Mentions "milk", "cheese". See ingredients for details.)
Plant-Based
Watch-outsDietary Patterns
For someone prioritizing Plant-Based, the analysis identifies considerations that may matter more than the general product score alone.
A consideration: Animal-derived ingredients (Mentions "milk", "cheese". See ingredients for details.)
Low-Carb Lifestyle
Watch-outsDietary Patterns
For someone prioritizing Low-Carb Lifestyle, the analysis identifies considerations that may matter more than the general product score alone.
A consideration: Carb-dense ingredients (Mentions "rice". See ingredients for details.)
Keto-Style Eating
Watch-outsDietary Patterns
For someone prioritizing Keto-Style Eating, the analysis identifies considerations that may matter more than the general product score alone.
A consideration: Carb-dense ingredients (Mentions "rice". See ingredients for details.)
Minimally Processed Eating
MixedDietary Patterns
For someone prioritizing Minimally Processed Eating, the same nutrition and ingredient data show both supportive signals and tradeoffs.
A tradeoff: Family watchlist items (Expeller pressed high oleic safflower and/or sunflower oil)
This product has 3 additional signals for this goal.
Whole-Food Focused Eating
MixedDietary Patterns
For someone prioritizing Whole-Food Focused Eating, the same nutrition and ingredient data show both supportive signals and tradeoffs.
A tradeoff: Family watchlist items (Expeller pressed high oleic safflower and/or sunflower oil)
This product has 3 additional signals for this goal.
Reduce Ultra-Processed Foods
MixedDietary Patterns
For someone prioritizing Reduce Ultra-Processed Foods, the same nutrition and ingredient data show both supportive signals and tradeoffs.
A tradeoff: Family watchlist items (Expeller pressed high oleic safflower and/or sunflower oil)
This product has 3 additional signals for this goal.
Mediterranean-Style Eating
MixedDietary Patterns
For someone prioritizing Mediterranean-Style Eating, the same nutrition and ingredient data show both supportive signals and tradeoffs.
A tradeoff: Ingredients often higher in saturated fat (Mentions "cheese". See ingredients for details.)
This product has 1 additional signal for this goal.
Paleo-Style Eating
Watch-outsDietary Patterns
For someone prioritizing Paleo-Style Eating, the analysis identifies considerations that may matter more than the general product score alone.
A consideration: Grain/legume ingredients (Mentions "rice", "bean", "pea". See ingredients for details.)
This product has 1 additional signal for this goal.
Healthy Fat Focus
Watch-outsDietary Patterns
For someone prioritizing Healthy Fat Focus, the analysis identifies considerations that may matter more than the general product score alone.
A consideration: Ingredients often higher in saturated fat (Mentions "cheese". See ingredients for details.)
Low-Spike Stability
NeutralMetabolic Health
For someone prioritizing Low-Spike Stability, the Food Integrity data do not show a strong matching signal for this product.
GLP-1 Eating Support
NeutralMetabolic Health
For someone prioritizing GLP-1 Eating Support, the Food Integrity data do not show a strong matching signal for this product.
Low Sugar Lifestyle
NeutralMetabolic Health
For someone prioritizing Low Sugar Lifestyle, the Food Integrity data do not show a strong matching signal for this product.
Appetite & Portion Awareness
NeutralMetabolic Health
For someone prioritizing Appetite & Portion Awareness, the Food Integrity data do not show a strong matching signal for this product.
Workout Recovery
NeutralAthletic Performance
For someone prioritizing Workout Recovery, the Food Integrity data do not show a strong matching signal for this product.
Strength & Protein Focus
NeutralAthletic Performance
For someone prioritizing Strength & Protein Focus, the Food Integrity data do not show a strong matching signal for this product.
Pescatarian
NeutralDietary Patterns
For someone prioritizing Pescatarian, the Food Integrity data do not show a strong matching signal for this product.
Low Gluten Eating
NeutralDietary Patterns
For someone prioritizing Low Gluten Eating, the Food Integrity data do not show a strong matching signal for this product.
See how this product fits your goals
Choose what matters most to you and explore a more detailed interpretation of this product's nutrition, ingredients, and tradeoffs.
Understanding the Food Integrity analysis
What the Food Integrity analysis evaluates
The Food Integrity analysis focuses on how a packaged food is formulated and made. It examines processing level, ingredient quality, additives, oils, sweeteners, purity cues, and how clearly a label communicates what is in the product. The Food Integrity Score summarizes that formulation and transparency picture on a 0–100 scale. It is not a full nutrient report and it is not a personalized meal plan.
Why processing, ingredients, and transparency matter
Processing level and ingredient quality shape what you are actually eating beyond calories on the label. Additives, industrial oils, and intense sweeteners can change how clean or heavily engineered a product feels, even when the front of pack looks wholesome. Purity and transparency matter because incomplete or marketing-heavy labeling can hide tradeoffs that only show up when the full ingredient list is reviewed carefully.
Who may prioritize Food Integrity
Some people care mainly about Food Integrity because their dietary goals center on formulation rather than macros alone. Examples include checking vegetarian or vegan suitability, preferring simpler ingredient sources, avoiding certain additives or sweeteners, watching oil choices, or preferring less processed options. For those priorities, the Food Integrity Score can be the more practical first read.
How Food Integrity differs from Longevity
Food Integrity is the focused analysis of processing, ingredients, additives, purity, and transparency. Longevity is the broader analysis of nutritional composition, metabolic and dietary characteristics, processing, and ingredient quality together. Favorable nutrition values do not necessarily mean strong Food Integrity: a product can look balanced on macros yet still rely on heavy processing or additives that the Food Integrity analysis flags in more detail.
Why the two analyses overlap—and why to review Longevity too
The analyses overlap intentionally. Food Integrity–related characteristics contribute to Longevity, and Longevity still benefits from the same ingredient-quality lens. They are not competing verdicts; they answer different questions at different depths. Reviewing the Longevity analysis can add information about nutritional composition, metabolic characteristics, and dietary balance that Food Integrity alone does not emphasize. Looking at both usually gives the most complete understanding of tradeoffs.
Common questions about this product
Is Amy's Indian Mattar Paneer Curried Peas & Cheese With Chana Masala highly processed?
Food Integrity lists processing level as Minimal processing. That reflects formulation and processing signals from the ingredient analysis — not a medical or regulatory classification.
Why are the Longevity and Food Integrity scores different?
Longevity emphasizes nutrition per serving and longer-term dietary alignment. Food Integrity emphasizes ingredients, additives, processing, and label transparency. The same product can score differently on those lenses.
How much fiber is in one serving?
Amy's Indian Mattar Paneer Curried Peas & Cheese With Chana Masala shows about 5.09g of fiber per labeled serving in the Longevity nutrition facts.
Does it contain added sugar?
Amy's Indian Mattar Paneer Curried Peas & Cheese With Chana Masala: 8.01g total sugar per serving. Confirm the current package Nutrition Facts and ingredient list.
What helped the Longevity Score?
Key positives called out in the analysis include: Organic peas, garbanzo beans, and vegetables; Good fiber for a single serving (about 5 g); Moderate protein from paneer and legumes.
What prevented a perfect Longevity Score?
Key concerns noted include: Sodium around 739 mg per serving; Refined-leaning white basmati rice base; Contains paneer cheese and some saturated fat.
Who might evaluate this product differently?
People prioritizing different goals (for example lower carbs, higher protein, or minimally processed eating) may weigh the same prepared meals differently. Use the goal preview on this page, then personalize in KarbCoach for your priorities.
Source data and Healthy Food Guide analysis
- Public label databases (including USDA FoodData Central and Open Food Facts) — Possible sources for package ingredients and nutrition.
- Healthy Food Guide analysis (Longevity and Food Integrity) — Independent Longevity and Food Integrity scorecards.
- How the Longevity Score is calculated
- How the Food Integrity Score is calculated
- Scoring models: KarbCoach Longevity and Food Integrity.
- Independent analysis. No manufacturer affiliation.
- Formulations can vary by region, size, and packaging. Check the package label for ingredients, allergens, and nutrition. Not medical advice — do not use this site or the KarbCoach mobile app for allergy or health decisions. Full sources and safety details.
Label accuracy and safety information
Formulations can vary by region, size, and packaging. Check the package label for ingredients, allergens, and nutrition. Not medical advice — do not use this site or the KarbCoach mobile app for allergy or health decisions.
See how this item lines up with your goals
Healthy Food Guide covers this product in detail. In KarbCoach, your goals shape what matters most for your meals.
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