Cookd Ambur Biryani Kit - Ready to Cook (Short Grain)
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A realistic serve of Cookd Ambur Biryani Kit - Ready to Cook (1 serve, 168.33 g of the dry kit (one third of the pack)) has 497 kcal, 8.5 g protein, 77.3 g carbohydrate, 16.6 g fat, 0 g added sugar and 1054 mg sodium. Per 100 g it has 295 kcal, 5.1 g protein, 45.9 g carbohydrate, 9.9 g fat, 2 g saturated fat, 0 g added sugar, 0 g fibre and 626 mg sodium.
Cookd Ambur Biryani Kit is an all-in-one kit of seeraga samba rice, a masala paste and a seasoning oil, to which you add meat or vegetables. It scores EA3: nutrition is low because the kit is mostly rice with little protein or fibre, ingredients are clean apart from one emulsifier, and risk is moderate on sodium. A handy base, a few times a week.
Ingredients, decoded
15 listed- masala paste
- onion (31%)
- tomato (23%)
- refined sunflower oil
- curd
- herbs (coriander leaves and mint leaves)
- garlic (8%)
- water
- ginger (6%)
- iodized salt
- spices (chili, cinnamon, green cardamom, clove)
- lime juice
- oil
- spice extracts
- refined sunflower oil
- mono and diglycerides of fatty acid
- rice: seeraga samba rice
<½ teaspoon of sugar in every 100 g · 0.3 g total sugar, 5 g a teaspoon
Score and nutrition facts for Cookd Ambur Biryani Kit - Ready to Cook (Short Grain):
| Energy | 295.1 kcal |
|---|---|
| Protein | 5.1 g |
| Carbohydrates | 45.9 g |
| Total sugars | 0.25 g |
| Added sugars | 0 g |
| Dietary fibre | 0 g |
| Total fat | 9.9 g |
| Saturated fat | 2 g |
| Trans fat | 0 g |
| Cholesterol | 0 mg |
| Sodium | 626.3 mg |
Think this score is wrong?
Why Cookd Ambur Biryani Kit - Ready to Cook scores EA3
Nutrition is an E because the rice base gives only 5.07 g protein and no fibre per 100 g. Ingredients are an A, and risk is a 3, driven mostly by 626 mg sodium per 100 g.
Very low nutrient density
- Protein
- 5.1 g
- Fibre
- 0 g
- Vitamins and minerals
- None declared
- Energy
- 295 kcal
01 Nutrition density: why E
Protein is 5.07 g per 100 g and fibre is 0 g, so the grade earns almost nothing. The largest protein contributor is the rice, which is a lower-value source.
No vitamins or minerals are declared, so nothing else lifts the grade. The kit is mostly carbohydrate at 45.94 g per 100 g.
Scored on protein, fibre and twelve vitamins and minerals, against the Codex and FSSAI "source" and "high" levels, per 100 g and per 100 kcal. Protein also has to supply at least 12.5% of the calories to count, and 25% for full credit.
Clean, minimally processed
- Base
- masala paste, tomato, refined...
- Main fat
- masala paste, tomato, r...
- Sweeteners
- None added
- Additives
- 1
- Flagged
- None
02 Ingredient integrity: why A
The list is short and made of food: onion, tomato, sunflower oil, curd, herbs, garlic, ginger, salt, whole spices, lime juice and seeraga samba rice. Declared percentages (onion 31%, tomato 23%, garlic 8%, ginger 6%) are clear. The rice carries no percentage.
The only cost is the mono- and diglycerides of fatty acids in the seasoning oil, which costs ingredient points. The label promises hold, so there is no label-integrity penalty.
Scored on how processed the ingredients are, which additives are used and why, and whether the label keeps its promises.
Moderate risk
- Added sugar
- 0 g
- Sodium
- 626.3 mg
- Saturated fat
- 2 g
- Trans fat
- 0 g
03 Load risk: why 3
Sodium is the main driver: 626 mg per 100 g, or 1,054 mg in one serve. That alone puts risk at a 3.
Saturated fat is 2 g per 100 g, energy is 295 kcal per 100 g and added sugar is 0 g, so these add little.
Scored on free sugar, sodium, saturated fat and trans fat, each weighed by how strong the evidence of harm is.
Red flags
- −Red flag: High sodium (626.3mg per 100g)
Green flags
- +Green flag: No added sugar
Does Cookd Ambur Biryani Kit - Ready to Cook live up to its claims?
The no artificial colours, flavours, preservatives and palm oil claims all hold against the ingredient list. The only claim the label cannot settle is the authentic Ambur recipe.
- On the packHolds
“No artificial colours, flavours, preservatives”
No colour, preservative or artificial flavour is listed. The seasoning uses spice extracts and the paste uses whole spices, herbs and lime juice.
- On the packHolds
“No Palm Oil”
The only added oil is refined sunflower oil, in both the paste and the seasoning oil.
- On the packHolds
“Serves 3”
The 505 g kit divides into three 168.33 g servings, which is what the panel is printed for.
- On the packBe careful
“Authentic Ambur recipe”
The recipe claim cannot be checked from the label. The list shows seeraga samba rice with an onion, tomato and spice paste.
What's in Cookd Ambur Biryani Kit - Ready to Cook?
Rice, a masala paste led by onion and tomato, and a seasoning oil. The one ingredient to watch is the emulsifier in the oil.
15 ingredients listed. None of them is an additive or watched ingredient in our research.
The ingredient list, read for you
Seeraga samba rice, masala paste and seasoning oil make up the kit. The paste leads with onion (31%) and tomato (23%), then refined sunflower oil, curd, coriander and mint, garlic (8%), water, ginger (6%), iodized salt, whole spices (chilli, cinnamon, green cardamom, clove) and lime juice. The oil is spice extracts, refined sunflower oil and an emulsifier that keeps the two mixed. The curd means the pack contains milk.
The label numbers, read for you
Sodium is the number that decides the score: 626 mg per 100 g, which is 1,054 mg in one 168.33 g serve, roughly half of a day's limit. Saturated fat is 3.36 g per serve and added sugar is zero.
Protein is 8.54 g per serve and fibre is almost nothing, so the kit leans on what you add. No vitamins or minerals are declared. Energy is 496.79 kcal per serve before any meat or vegetables.
Ingredients to watch
- 471 Mono- and diglycerides of fatty acidsWorth watching
An emulsifier that keeps the sunflower oil and spice extracts mixed in the seasoning oil. It costs ingredient points.
What it doesn’t have
- No fibre or vitamins are declared, and the kit has no meat or vegetables of its own, so protein depends on what you add.
What to know about Cookd Ambur Biryani Kit - Ready to Cook
A rice-and-paste biryani kit with a salty serve
A 505 g kit with three parts: 250 g of seeraga samba rice, 250 g of masala paste and 5 g of seasoning oil. The paste is built from onion (31%), tomato (23%), refined sunflower oil, curd, coriander and mint, garlic (8%), ginger (6%), iodized salt, whole spices and lime juice. It is sold to people who want an Ambur-style biryani in about 20 minutes without sourcing a dozen ingredients; you add the meat or vegetables.
The panel is printed for the whole kit, per 168.33 g serving, and the pack says it serves 3. One serve has 496.79 kcal, 8.54 g protein, 16.63 g fat (3.36 g saturated) and 1,054 mg sodium, with no added sugar and no fibre. Per 100 g that is 295 kcal and 626 mg sodium. The meat or vegetables you add change the protein and fibre.
The front promises no artificial colours, flavours or preservatives and no palm oil, and the ingredient list agrees. Nothing on the label is hollow. The one blemish is a mono- and diglyceride emulsifier in the seasoning oil. CleanPlate scores it EA3.
Who should eat Cookd Ambur Biryani Kit - Ready to Cook?
A few times a week for most adults. Anyone watching blood pressure should go lighter, since one serve has 1,054 mg sodium.
- Most adultsA few times a week
1,054 mg sodium per serve is about half of the day's limit.
- ChildrenA few times a week
Clean ingredients, but a salty serve with little protein or fibre.
- High blood pressureOccasionally
One serve has 1,054 mg sodium before any side dish.
- Weight managementA few times a week
496.79 kcal per serve of kit, so portion size and added vegetables matter.
Recipes with Cookd Ambur Biryani Kit - Ready to Cook
Add chicken, egg, paneer or vegetables to lift the protein and fibre, since the kit alone has 8.54 g protein and no fibre per serve.
Chicken biryani
Add chicken to the kit to raise the 8.54 g protein per serve, and keep the portion of rice in check.
Vegetable biryani
Stir in beans, carrots and peas to bring fibre to a kit that has none.
Egg or paneer biryani
Boiled eggs or paneer add protein without extra salt, since the kit already has 1,054 mg sodium per serve.
Cucumber raita on the side
A cool raita adds curd and freshness, and lets you skip salty pickles next to a 626 mg per 100 g base.
Cookd Ambur Biryani Kit - Ready to Cook: common questions
Is Cookd Ambur Biryani Kit - Ready to Cook (Short Grain) healthy?
Cookd Ambur Biryani Kit - Ready to Cook is high in salt, so a few servings a week is fine.
How many calories and how much protein are in Cookd Ambur Biryani Kit - Ready to Cook (Short Grain)?
Per 100 g, Cookd Ambur Biryani Kit - Ready to Cook (Short Grain) has 295 kcal, 5.1 g protein, 45.9 g carbohydrate, 9.9 g fat and 2 g saturated fat. One serve (1 serve, 168.33 g of the dry kit (one third of the pack)) has 497 kcal and 8.5 g protein.
What are the ingredients in Cookd Ambur Biryani Kit - Ready to Cook (Short Grain)?
15 ingredients, in label order: masala paste (onion (31%), tomato (23%), refined sunflower oil, curd, herbs (coriander leaves and mint leaves), garlic (8%), water, ginger (6%), iodized salt, spices (chili, cinnamon, green cardamom, clove), lime juice), oil (spice extracts, refined sunflower oil, mono and diglycerides of fatty acid), rice: seeraga samba rice.
Does Cookd Ambur Biryani Kit - Ready to Cook (Short Grain) live up to its claims?
4 claims checked: 3 hold, 1 needs care. "Authentic Ambur recipe" needs care: The recipe claim cannot be checked from the label. The list shows seeraga samba rice with an onion, tomato and spice paste.
Who should limit Cookd Ambur Biryani Kit - Ready to Cook (Short Grain)?
Most adults: a few times a week. 1,054 mg sodium per serve is about half of the day's limit. Children: a few times a week. Clean ingredients, but a salty serve with little protein or fibre. High blood pressure: occasionally. One serve has 1,054 mg sodium before any side dish.
How much sugar, salt and saturated fat does Cookd Ambur Biryani Kit - Ready to Cook (Short Grain) have?
Per 100 g, Cookd Ambur Biryani Kit - Ready to Cook (Short Grain) has 0 g added sugar, 626 mg sodium (about 1.6 g salt) and 2 g saturated fat. The FSSAI and UK FSA "high" lines are 10 g added sugar, 600 mg sodium and 5 g saturated fat per 100 g. It is high in salt.
What does the EA3 score mean for Cookd Ambur Biryani Kit - Ready to Cook (Short Grain)?
The first letter (E) grades nutrition density on A to E, the second (A) grades ingredient integrity on A to E, and the number (3) grades load risk on 1 to 5. A and 1 are best. Nutrition: Protein is 5.07 g per 100 g and fibre is 0 g, so the grade earns almost nothing. The largest protein contributor is the rice, which is a lower-value source. Ingredients: The list is short and made of food: onion, tomato, sunflower oil, curd, herbs, garlic, ginger, salt, whole spices, lime juice and seeraga samba rice. Declared percentages (onion 31%, tomato 23%, garlic 8%, ginger 6%) are clear. The rice carries no percentage. Load risk: Sodium is the main driver: 626 mg per 100 g, or 1,054 mg in one serve. That alone puts risk at a 3.
Last reviewed November 4, 2026. Scored with the CleanPlate method from the published label. Spotted a mistake? .
Reference values: FSSAI labelling regulations, Codex Alimentarius, ICMR-NIN and the UK front of pack guidance. Where our label data comes from.
Label read on 4 November 2026, from photos of the pack. If the pack has changed since, tell us.
Score history (1)
| Date | Score | Method | Why |
|---|---|---|---|
| 4 November 2026 | EA3 | v5.0 | First scored |
Every change to this score is logged. See corrections and the method changelog.
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