Egg Curry Recipe — Ingredient Analysis: NOVA Scores, Hidden Sugars & Glucose Impact
We analysed this egg, leek and potato curry recipe. 12 whole ingredients, eggs are NOVA 1. The mango chutney on the side? Sugar is ingredient #1 at 50.9g per 100g.
Original recipe by
Egg, Leek and Potato Curry by Camilla Hawkins at Fab Food 4 All · @fabfood4all
SpikeSaver Ingredient Analysis
| Ingredient | Qty | NOVA | Hidden Sugars | Glucose | Protein |
|---|---|---|---|---|---|
| Leeks | 2 | NOVA 1 | None | Low | 4.5g |
| Garlic | 2 cloves | NOVA 1 | None | Negligible | — |
| Rapeseed oil | 3 tbsp | NOVA 2 | None | Negligible | — |
| Potatoes | 2 large, diced | NOVA 1 | None | High | 4g |
| Mild curry powder | 1 tbsp | NOVA 3 | None | Negligible | — |
| Turmeric | 1/2 tsp | NOVA 1 | None | Negligible | — |
| Cinnamon stick | 1/2 | NOVA 1 | None | Negligible | — |
| Tamarind paste | 1 tsp | NOVA 3 | None | Low | 0.2g |
| Salt | 1 tsp | NOVA 2 | None | Negligible | — |
| Tinned chopped tomatoes | 400g | NOVA 3 | None | Low | 3.2g |
| Coconut milk powder | 4 tbsp in 400ml water | NOVA 3 | None | Low | 1.2g |
| Eggs | 8 large | NOVA 1 | None | Negligible | 52g |
Per serving (4 servings)
370
Calories
16.3g
Protein
30g
Carbs
20g
Fat
4g
Fibre
Overall verdict
A frugal vegetarian curry where eggs (NOVA 1) are the star. The spice blend is built from individual spices rather than a packet. Zero hidden sugars, zero UPF markers. The potatoes are the main glucose contributor. The real story is in the accompaniments — especially the mango chutney.
The swap comparison
What happens when you swap from-scratch ingredients for shop-bought shortcuts?
From-scratch curry (individual spices + tinned tomatoes + coconut milk)
→| Lens | From Scratch | Shop-Bought | Delta |
|---|---|---|---|
| NOVA/UPF | NOVA 1–3, 0 UPF markers | Likely NOVA 4, 1 UPF marker (whey protein) | +1 UPF marker |
| Hidden Sugar | 0 sugar aliases | 1 alias (sugar) | +1 hidden sugar |
| Glucose Impact | Medium (from potatoes) | 5.5g sugar/100g, 9.3g carbs | Moderate sugar from jar |
| Protein/Macros | Individual spices, full control | 15 ingredients, 1.5g protein, 0.61g salt | 15 ingredients vs individual spices |
| Lens | From Scratch | Shop-Bought | Delta |
|---|---|---|---|
| NOVA/UPF | N/A — accompaniment | NOVA 3, 0 UPF markers | Surprisingly clean — only 7 ingredients, no UPF |
| Hidden Sugar | N/A | 1 alias (sugar) — but sugar is ingredient #1, before mangoes | Sugar is the dominant ingredient in a “fruit” product |
| Glucose Impact | N/A | 50.9g sugar/100g, 60.9g carbs/100g | Over half the product is sugar |
| Protein/Macros | N/A | 0.5g protein, 2.7g salt/100g, 252kcal | High salt for a condiment; near-zero protein |
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