Samosa Calories, Nutrition, and Health Benefits

August 19, 2022
Samosa Calories, Nutrition, and Health Benefits

TLDR

  • One large piece of aloo samosa has 217 kcal.
  • Calories in samosa depend on serving size and recipe. 
  • Avoid eating samosa as it is a deep-fried snack high in calories, saturated fat, and trans fat.

 

How Many Calories Are In One Samosa?

One large piece (50 grams) of aloo samosa has 217 kcal. Majority of the calories are from the fat or oil used to deep fry the samosa. Calories in a samosa depend on its serving size or quantity in grams and recipe. Here is a table of how calories increase with serving size and the number of Samosas.

Aloo Samosa Serving Size 
(in grams)
Calories (kcal)
1 Samosa2 Samosa3 Samosa4 Samosa
Small piece (30 grams)130260390520
Medium piece (40 grams)173347520694
Large piece (50 grams)217434650867

Samosa Nutrition Facts

Samosa contains 35% carbohydrates, 5% protein, and 60% fat. Avoid eating samosa as it is a deep-fried snack high in calories, saturated fat, and trans fat. 

Download the Hint app to track your calories and nutrients for Samosa.

Is Samosa good for weight loss?

It is a high-calorie deep-fried snack that contains saturated fat and trans fat. Eating foods  high in saturated fat leads to weight gain. Hence eating samosa is not good for weight loss.

To learn more read our blog on how to reduce saturated fat in your diet and lose weight.

Is Samosa good for diabetes?

Samosa is a deep-fried snack with high trans fat. It could lead to complications such as high blood pressure and heart disease. Individuals with diabetes should avoid eating samosas.

If you are diabetic, subscribe to the Indian diabetic diet instant plan and control your blood glucose levels. Read our blog on the Indian diabetic diet to know more about managing diabetes with diet and maintaining normal blood sugar ranges.

Is Samosa good for blood pressure?

Samosa is a deep-fried snack with high trans fat. It could lead to clogging of arteries and result in high blood pressure. Hence, samosa is not a safe choice for individuals with high blood pressure.

Is Samosa good for PCOS?

Aloo samosa is made of refined wheat flour (maida), potato, and oil. It could worsen insulin resistance in individuals with PCOS.  So eating samosa is not good for PCOS. 

To learn more about the PCOS diet and treatment, read our blog

Is Samosa good for thyroid?

Samosa should not be part of the diet of individuals with hypothyroidism since it is high in calories and fat. As such, a person suffering from hypothyroidism has sluggish metabolism, and adding foods high in fat makes it difficult to lose weight.

Our clinical dietitians are experts in the management of thyroid disorders. Here is the story of how we helped Priyanka follow a healthy lifestyle and get rid of her thyroid medication.

Is Samosa good for immunity?

Samosa is high in fat and could suppress your immune system. Excess fat in your diet can negatively impact the gut microbiome which is critical for proper immune function.  To know which nutrients effectively boost immunity, read our blog on supporting your immunity through nutrition

Is Samosa good for muscle gain?

Samosa contains less protein and excess fat content. It does not contribute to muscle gain and could in turn increase body fat. To improve muscle gain include protein-rich foods in your diet. Download the HINT app and go to the recipe section to check for high-protein recipes.

Is Samosa good for weight gain?

Samosa is high in calories and could directly contribute to weight gain. However, for healthy weight gain, we recommend eating high-protein foods and adequate physical activity. 

For more protein-rich snacks that could be consumed instead of samosa, you can check the recipes section of the HINT app.

Is Samosa good for fat loss?

Samosa is high in calories and makes it difficult to lose body fat. Eating foods high in protein such as pulses, legumes, low-fat dairy products, and egg whites instead of samosa helps in fat loss.

There are many healthy and tasty alternatives to Samosa. Listed below are the top 5 popular varieties of Samosa.

One small piece (30 grams) of onion samosa has 131 kcal. It contains 36% carbohydrates, 5% protein, and 59% fat. Use the hint app to track your calories.

1. Onion Samosa

One small piece (30 grams) of onion samosa has 131 kcal. It contains 36% carbohydrates, 5% protein, and 59% fat. Eating such fried food could lead to blockage of arteries and cause heart disease.

One small piece (30 grams) of vegetable samosa has 120 kcal. It contains 35% carbohydrates, 5% protein, and 60% fat. Use the hint app to track your calories.

2. Vegetable Samosa

One small piece (30 grams) of vegetable samosa has 120 kcal. It contains 35% carbohydrates, 5% protein, and 60% fat. Adding vegetables to samosa makes it more nutritious. 

One small piece (30 grams) of paneer samosa has 134 kcal. It contains 33% carbohydrates, 7% protein, and 60% fat. Use the hint app to track your calories.

3. Paneer Samosa

One small piece (30 grams) of paneer samosa has 134 kcal. It contains 33% carbohydrates, 7% protein, and 60% fat. Replacing aloo in samosa with paneer could increase the quantity of protein. However, eat paneer samosa in moderation as it is still high in saturated and trans fat.

One small piece (30 grams) of egg samosa has 124 kcal. It contains 31% carbohydrates, 7% protein, and 62% fat. Use the hint app to track your calories.

4. Egg Samosa

One small piece (30 grams) of egg samosa has 124 kcal. It contains 31% carbohydrates, 7% protein, and 62% fat. Replacing aloo in samosa with egg could increase the quantity of protein. However, eat egg samosa in moderation as it still contains saturated fat, cholesterol, and trans fat.

One small piece (30 grams) of chicken keema samosa has 129 kcal. It contains 32% carbohydrates, 9% protein, and 59% fat. Use the hint app to track your calories.

5. Chicken Samosa

One small piece (30 grams) of chicken keema samosa has 129 kcal. It contains 32% carbohydrates, 9% protein, and 59% fat.  Replacing aloo in samosa with chicken could increase the quantity of protein. However, eat chicken samosa in moderation as it is still high in saturated and trans fat.

Here are the calorie values of  the types of small-piece samosas. Download the Hint app for more information on samosa recipes, calories, and nutrition facts.

Samosa AlternativesCalories (kcal) in 1 Small Piece (30 grams)
Aloo Samosa130
Onion Samosa131
Vegetable Samosa120
Paneer Samosa134
Egg Samosa124
Chicken Keema Samosa129
Mutton Keema Samosa130
Mccain cheese corn samosa123