Healthy Food Guideby KarbCoach
Trader Joe's Tikka Masala Curry Sauce packaging

Trader Joe's

Is Trader Joe's Tikka Masala Curry Sauce healthy?

Tikka Masala Curry Sauce

Condiments & Sauces · Updated 2026-10-22

Longevity Score

78/100

Food Integrity Score

93/100

Solid Choice

One score is excellent and the other is still solid, so this can fit well with a few tradeoffs to keep in mind.

Quick answer

Solid Choice

Trader Joe's tikka masala curry sauce is rated solid choice overall, with a Longevity Score of 78 out of 100 and a Food Integrity Score of 93 out of 100. Simple spice-and-vegetable sauce base, but sunflower oil and moderate sodium lower its overall alignment. Strengths include built on onion, tomato paste, bell pepper, and garlic, spice blend with turmeric, ginger, and cumin, and few recognizable ingredients, no artificial colors, while main considerations include sunflower oil is a prominent seed oil, sodium around 400 mg per serving, and low fiber and limited protein for a standalone meal.

Longevity Score 78/100Food Integrity Score 93/100

What helped the score?

  • Built on onion, tomato paste, bell pepper, and garlic
  • Spice blend with turmeric, ginger, and cumin
  • Few recognizable ingredients, no artificial colors

What held the score back?

  • Sunflower oil is a prominent seed oil
  • Sodium around 400 mg per serving
  • Low fiber and limited protein for a standalone meal

Ingredients

Ingredient list

ONION, WATER, GROUND WATERMELON SEEDS, TOMATO PASTE, SUNFLOWER OIL, BELL PEPPER, GARLIC, TAMARIND, GINGER, SALT, CILANTRO, CHILI PEPPER, CORIANDER, CUMIN, CARDA - MOM, PAPRIKA OLEORESIN, DRIED FENUGREEK, TURMERIC, FENNEL, BAY LEAF.

Formulations can vary — check the package label for the final word.

Key nutrition

Per serving: 125 g (125 g)

  • Calories1809% DV
  • Protein6g12% DV
  • Total Carbs11g4% DV
  • Fiber2g7% DV
  • Total Fat14g18% DV
  • Saturated Fat2g10% DV
Source data, GTIN, and Healthy Food Guide analysis details

Product facts

Product
Trader Joe's Tikka Masala Curry Sauce
Category
Condiments & Sauces (source: Condiments)
GTIN / UPC
00000000730624
Serving size
125 g (125 g)
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

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.

  • Low-Spike Stability

    Supportive

    Metabolic Health

    For someone prioritizing Low-Spike Stability, the available data suggest this product may align in helpful ways.

    A supportive signal: Lower net carbs (9g)

    See more for this goal

  • Heart-Healthy Eating

    Watch-outs

    Metabolic Health

    For someone prioritizing Heart-Healthy Eating, the analysis identifies considerations that may matter more than the general product score alone.

    A consideration: Higher sodium (400mg)

    See more for this goal

  • Strength & Protein Focus

    Watch-outs

    Athletic Performance

    For someone prioritizing Strength & Protein Focus, the analysis identifies considerations that may matter more than the general product score alone.

    A consideration: Lower protein (6g)

    See more for this goal

  • Vegetarian

    Supportive

    Dietary Patterns

    For someone prioritizing Vegetarian, the available data suggest this product may align in helpful ways.

    A supportive signal: Plant-food ingredients (Mentions "tomato", "pepper". See ingredients for details.)

    See more for this goal

  • Vegan

    Supportive

    Dietary Patterns

    For someone prioritizing Vegan, the available data suggest this product may align in helpful ways.

    A supportive signal: Plant-food ingredients (Mentions "tomato", "pepper". See ingredients for details.)

    See more for this goal

  • Plant-Based

    Supportive

    Dietary Patterns

    For someone prioritizing Plant-Based, the available data suggest this product may align in helpful ways.

    A supportive signal: Plant-food ingredients (Mentions "tomato", "pepper". See ingredients for details.)

    See more for this goal

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.

Personalize this analysis

Common questions about this product

Is Trader Joe's Tikka Masala Curry Sauce highly processed?

Food Integrity lists processing level as Lightly processed. 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?

Trader Joe's Tikka Masala Curry Sauce shows about 2g of fiber per labeled serving in the Longevity nutrition facts.

Does it contain added sugar?

Trader Joe's Tikka Masala Curry Sauce: 0g added 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: Built on onion, tomato paste, bell pepper, and garlic; Spice blend with turmeric, ginger, and cumin; Few recognizable ingredients, no artificial colors.

What prevented a perfect Longevity Score?

Key concerns noted include: Sunflower oil is a prominent seed oil; Sodium around 400 mg per serving; Low fiber and limited protein for a standalone meal.

Who might evaluate this product differently?

People prioritizing different goals (for example lower carbs, higher protein, or minimally processed eating) may weigh the same condiments & sauces differently. Use the goal preview on this page, then personalize in KarbCoach for your priorities.

Other published analyses in Condiments & Sauces, selected from the same Healthy Food Guide catalog.

Source data and Healthy Food Guide analysis

  1. Public label databases (including USDA FoodData Central and Open Food Facts) — Possible sources for package ingredients and nutrition.
  2. Healthy Food Guide analysis (Longevity and Food Integrity) — Independent Longevity and Food Integrity scorecards.
  3. How the Longevity Score is calculated
  4. How the Food Integrity Score is calculated
  5. Scoring models: KarbCoach Longevity and Food Integrity.
  6. Independent analysis. No manufacturer affiliation.
  7. 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.

Sources, citations & safety

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.

Set your goals in KarbCoach

Also available in the app

Download on the App StoreGet it onGoogle Play