Healthy Food Guideby KarbCoach

Healthy Food Guide by KarbCoach

Trader Joe's Vegetable Samosas: Longevity analysis

Updated 2026-10-08 · Trader Joe's

Quick answer

Occasional Choice

Trader Joe's vegetable samosas received a Longevity Score of 78 out of 100 (occasional choice). Mixed whole-food and refined ingredients, moderate sodium. Strengths include lentils and vegetables, moderate fiber content, and low in saturated fat, while main considerations include refined flour base, canola oil, and moderate sodium level.

Longevity Score 78/100

What helped the score?

  • Contains lentils and vegetables
  • Moderate fiber content
  • Low in saturated fat

What held the score back?

  • Refined flour base
  • Contains canola oil
  • Moderate sodium level

You are viewing the nutrition and longevity perspective. Switch to Food Integrity for ingredients and processing.

Source data, GTIN, and Healthy Food Guide analysis details

Product facts

Product
Trader Joe's Vegetable Samosas
Category
Prepared Meals (source: Frozen Appetizers & Hors D'Oeuvres)
GTIN / UPC
00000000710985
Serving size
84 g (2 samosas)
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

Trader Joe's

Vegetable Samosas

Occasional Choice

KarbCoach Recommendation

Occasional Choice

Mixed whole-food and refined ingredients, moderate sodium.

What Stands Out

Refined Grains

Enriched wheat flour

Real Lentils

Primary protein source

Contains Seed Oils

Canola oil

Good Fiber

3g fiber

11% DV

Good Protein

5g protein

10% DV

Whole Foods

Diced potatoes, Carrots

DV = Percent of Daily Value based on a 2,000 calorie diet

Key Positives

  • Contains lentils and vegetables
  • Moderate fiber content
  • Low in saturated fat

Key Concerns

  • Refined flour base
  • Contains canola oil
  • Moderate sodium level

Ingredient Signals

Primary protein

Lentils

Whole-food ingredients

Diced potatoesCarrotsGreen peas

Processing signals

Enriched wheat flourModified corn starch

Additives

CarrageenanPectinCitric acid

Seed oils

Canola oil

Ingredients

Ingredient list

ENRICHED ALL PURPOSE WHEAT FLOUR (FLOUR, THIAMINE MONONITRATE, RIBOFLAVIN, NIACIN, FOLIC ACID, IRON [MAY CONTAIN AMYLASE], ASCORBIC ACID [VITAMIN C {DOUGH CONDITIONER}], WATER, DICED POTATOES, CARROTS, GREEN PEAS, CANOLA OIL, LENTILS, ONIONS, CILANTRO, SALT, PLAIN NONFAT YOGURT (SKIM MILK POWDER, WHEY PROTEIN, MODIFIED CORN STARCH, CARRAGEENAN, PECTIN, ACTIVE BACTERIAL CULTURE*, GARLIC, VINEGAR, SPICES, CITRIC ACID.

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

Macronutrients

Calories

170

9% DV

Total Carbs

22g

8% DV

Protein

5g

10% DV

Saturated Fat

0.5g

3% DV

Fiber

3g

11% DV

Net Carbs

19g

7% DV

Sugar

2g

Total Fat

6g

8% DV

Sodium

350mg

15% DV

Unsaturated Fat

5.5g

DV = Percent of Daily Value based on a 2,000 calorie diet

Nutrition at a Glance

Nutrition at a Glance
NutrientAmount% Daily Value
Calories1709% DV
Total Carbs22g8% DV
Protein5g10% DV
Saturated Fat0.5g3% DV
Fiber3g11% DV
Net Carbs19g7% DV
Sugar2g—
Total Fat6g8% DV
Sodium350mg15% DV
Unsaturated Fat5.5g—

DV = Percent of Daily Value based on a 2,000 calorie diet

Amounts are per labeled serving from source data. Check the package for the final values.

Longevity scores estimate how this product’s nutrition and ingredient profile fit longer-term eating patterns. Formulations can vary — check the package label. Not medical advice. Some nutrient values may be estimated when the label is incomplete.

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: Low sugar (2g)

    See more for this goal

  • Heart-Healthy Eating

    Supportive

    Metabolic Health

    For someone prioritizing Heart-Healthy Eating, the available data suggest this product may align in helpful ways.

    A supportive signal: Low saturated fat (0.5g)

    See more for this goal

  • Low Sugar Lifestyle

    Supportive

    Metabolic Health

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

    A supportive signal: Low sugar (2g)

    See more for this goal

  • Athletic Fueling

    Supportive

    Athletic Performance

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

    A supportive signal: Available carbohydrates (22g)

    This product has 1 additional signal for this goal.

    See more for this goal

  • Workout Recovery

    Supportive

    Athletic Performance

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

    A supportive signal: Recovery carbs (22g)

    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 (5g)

    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

Understanding the Longevity analysis

What the Longevity analysis evaluates

The Longevity analysis looks at how a food fits broader dietary patterns over time. It combines nutritional composition with processing and ingredient-quality considerations, including ideas that originated in Meal Power Points and Food Integrity. The Longevity Score summarizes that wider picture on a 0–100 scale. It is educational context for packaged foods, not medical advice and not a guarantee of health outcomes.

Nutrients, balance, processing, and ingredients

Nutritional composition matters: protein, fiber, carbohydrates, glucose-related characteristics, fats, sodium, and micronutrients all influence how a food may support or challenge different dietary goals. Processing level and ingredient quality still count, because formulation can change the practical meaning of an otherwise tidy nutrient panel. Longevity treats those dimensions together rather than as a single nutrient number.

Who may prioritize Longevity

People following low-carbohydrate, keto-style, high-protein, glucose-conscious, or longevity-focused eating patterns often start with the Longevity analysis. It is also useful when you want one place that connects macros and micros with how processed the food is and how the ingredient list reads. The Longevity Score is designed for that broader comparison across products.

How Longevity differs from Food Integrity

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. A strong nutritional profile may still deserve closer Food Integrity review when additives, oils, sweeteners, or processing level raise questions the nutrient panel does not answer on its own.

Why the analyses overlap—and why to review both

The overlap is intentional. Food Integrity–related characteristics contribute to Longevity, while Food Integrity remains separately useful for deeper formulation detail. The two views are meant to complement each other, not cancel each other out. Some people reasonably prioritize one analysis based on their goals; reviewing both can reveal tradeoffs that one score alone may not show.

Common questions about this product

Is Trader Joe's Vegetable Samosas highly processed?

Food Integrity lists processing level as Moderately 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 Vegetable Samosas shows about 3.02g of fiber per labeled serving in the Longevity nutrition facts.

Does it contain added sugar?

Trader Joe's Vegetable Samosas: 2g 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: Contains lentils and vegetables; Moderate fiber content; Low in saturated fat.

What prevented a perfect Longevity Score?

Key concerns noted include: Refined flour base; Contains canola oil; Moderate sodium level.

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.

Other published analyses in Prepared Meals, 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

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