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Prepare the dough
Take a dough kneading plate and add all-purpose flour in it. Add a little salt and water and knead a fine dough of it. Once done, keep the dough aside to rest for 30 minutes.
Alu samosa
Alu samosa has 216.8 calories per serving (1 Large Piece) — that's 419.4 calories per 100g. It provides 2.8g protein, 18.8g carbs, and 14.5g fat. With a medium glycemic index (GI: 67), this recipe is suitable for heart health. It contains anti-inflammatory ingredients like turmeric and ginger.
Track the exact calories and macros of Alu samosa in the Hint app — India's comprehensive recipe and nutrition tracking platform.
217kcal
per piece
- Protein
- 2.8 g
- Carbs
- 18.8 g
- Fat
- 14.5 g
- GI
- 67 (Medium)
Vegan
Prep: 15 minCook: 40 min Total: 55 minServes 22
Contains:Gluten
Detected from the ingredient list. If you have an allergy, always check product labels.
- Serving Size 1 large piece (51.7 g)
- Calories216.8 kcal
- Carbs18.8 g (75.4 kcal)
- Protein2.8 g (11.3 kcal)
- Fat14.5 g (130.1 kcal)
Calories by portion
Calories and macros of Alu samosa for common portion sizes.
| Portion | Weight (g) | Calories (kcal) | Protein (g) | Carbs (g) | Fat (g) |
|---|---|---|---|---|---|
| 1 Alu samosa | 52 | 217 | 2.8 | 18.8 | 14.5 |
| 2 Alu samosa | 103 | 434 | 5.7 | 37.7 | 28.9 |
| 3 Alu samosa | 155 | 651 | 8.5 | 56.5 | 43.4 |
| 4 Alu samosa | 207 | 867 | 11.3 | 75.4 | 57.8 |
| 100 g | 100 | 419 | 5.5 | 36.4 | 28 |
Nutrition Label
Alu samosa
- Serving Size1 large piece (51.7 g)
- Calories216.8 kcal
- Carbs18.8 g
- Fiber1.2 g
- Sugar0.6 g
- Protein2.8 g
- Fat14.5 g
- Saturated fat2.9 g
- Mono unsaturated fat5.6 g
- Poly unsaturated fat5.1 g
- Cholesterol0.3 mg
- Sodium101.9 mg
Nutrition per 100g
- Calories419.4 kcal
- Carbs36.4 g
- Fiber2.4 g
- Sugar1.1 g
- Protein5.5 g
- Fat28.0 g
- Cholesterol0.5 mg
- Sodium197.1 mg
1 serving = 51.7g
Ingredients
Potato
200 g
Refined wheat flour
500 g
Peas fresh
100 g
Chillies green - all varieties
2 g
Asafoetida
0.5 g
Coriander seeds
1 tsp
Turmeric powder
0.5 tsp
Rice bran oil
315 ml
Salt
1 tsp
Garam masala powder
0.5 tsp
Red chilli powder
1 tsp
Instructions
1
2
Boil and mash the potatoes
Boil the potatoes,mash them and keep aside.
3
Prepare the stuffing
Now, put a kadhai over medium flame and heat a little oil in it. When the oil is hot enough, add coriander seeds, green chilies, boiled & mashed potatoes along with all the spices - red chili powder, turmeric, hing, salt to taste, garam masala powder, . Mix well and then add peas in it. Stir fry for 2-3 minutes. Once done, transfer to a bowl and keep aside until required.
4
Prepare the samosas
Pinch a little dough and roll it into a thin roti. Cut this in half and fold it into a cone-like shape. Add potato masala to this cone and seal it using a little water. Let the samosas dry for 30 minutes.
5
Fry the samosas
Once dried, put a kadhai over medium flame and when the oil is hot enough, fry the samosas for till golden brown and properly fried. Serve with tamarind and green chutney.
How long to burn it off
Time a 65 kg adult needs to burn one serving (217 kcal).
- Brisk walking (5 km/h)54 min≈ 5,400 steps
- Running (8 km/h)23 min
- Cycling (moderate)28 min
- Yoga76 min
Glycemic Index
67 Medium
Likely to produce a moderate blood glucose rise; pair with protein/fiber for better stability.
How to flatten the spike
- Pair this dish with a protein source (dal, paneer, eggs, fish, or curd).
- Add a fiber-rich side salad or non-starchy vegetables.
- Avoid combining this with another high-carb side in the same meal.
Compare & Substitute
| Nutrient | Alu samosa | Cumin potato curry | Jeera aalu kari | Jeera aloo curry |
|---|---|---|---|---|
| Calories | 216.8 kcal | 168.8 kcal | 168.8 kcal | 168.8 kcal |
| Carbs | 18.8 g | 18.8 g | 18.8 g | 18.8 g |
| Protein | 2.8 g | 2.4 g | 2.4 g | 2.4 g |
| Fat | 14.5 g | 9.3 g | 9.3 g | 9.3 g |
| Fiber | 1.2 g | 3.3 g | 3.3 g | 3.3 g |
| Sugar | 0.6 g | 1.5 g | 1.5 g | 1.5 g |
| Sodium | 101.9 mg | 467.4 mg | 467.4 mg | 467.4 mg |
| Cholesterol | 0.3 mg | 2.5 mg | 2.5 mg | 2.5 mg |
Health Goals Suitability
Weight Loss
At 216.8 kcal per serving, this can fit into a weight loss diet with mindful portion control. Pair with a fiber-rich salad to improve satiety.
Diabetes
Moderate glycemic index (GI: 67). The starchy ingredients raise the glycemic load — reduce portion or pair with protein-rich sides. Adding a fiber-rich side dish can help moderate the blood sugar response.
Muscle Gain
Low protein content (2.8g per serving) — not sufficient alone for muscle building. Combine with high-protein sides like paneer, eggs, chicken, dal, or a protein shake to reach 25-30g protein per meal.
Heart Health
Low cholesterol (0.3mg) and low saturated fat (2.9g) make this heart-friendly. Anti-inflammatory ingredients benefit overall heart health. Low sodium content is ideal for blood pressure management.
PCOS
Moderate-to-high GI (67) can spike insulin — Women with PCOS should pair this with fiber-rich vegetables and a protein source to improve the insulin response. Consider replacing refined ingredients with whole grains or millets.
Thyroid
No goitrogenic ingredients — generally safe for thyroid conditions. The spices aid digestion, which can be sluggish in hypothyroidism.
Portion Guidance
Weight Loss
1 Large Piece (~51.7g) or slightly less. Pair with a high-fiber side like cucumber raita or salad to feel full on fewer kcal.
Muscle Gain
1 Large Piece (~51.7g) plus a protein-rich addition (100g paneer, 2 eggs, or 1 cup dal) to hit 25-30g protein per meal.
Diabetes
1 Large Piece (~51.7g). Pair with whole wheat roti (not rice) to lower glycemic load. Eat protein and fiber portions first, carbs last.
General
1 Large Piece (~51.7g) provides a balanced portion. Adjust based on your daily kcal target — track accurately in the Hint app.
Recipe Modifications
Lower fat
Reduce oil to 1 teaspoon and use an air fryer or non-stick pan. Steaming vegetables before adding retains flavor with less fat.
Boost protein
Add 50g paneer, a boiled egg, or a side of sprouted moong dal. Stirring in 1 tbsp of peanut butter also adds 4g protein.
Lower glycemic load
Replace refined flour (maida) with whole wheat atta, or swap white rice with brown rice or millets like jowar/bajra.
Make diabetes-friendly
Replace potato with cauliflower or bottle gourd. Add a squeeze of lemon — the acidity lowers glycemic response.
Meal prep friendly
Alu samosa stores well for 2-3 days refrigerated. Reheat on stovetop for best texture. Prepare ingredients in advance for quick weeknight cooking.
Common Mistakes
Using too much oil or ghee
Why it matters: Excess oil can double the calorie content without adding nutritional value.
Fix: Measure oil with a tablespoon instead of pouring freely. 1 tbsp = 120 kcal.
Not measuring serving size
Why it matters: The nutrition values are for 1 standard serving. Eating 2-3x the serving means 2-3x the kcal (433.7-650.5 kcal).
Fix: Use the Hint app to scan and log the exact portion you eat for accurate tracking.
Pairing with another high-GI food
Why it matters: Eating rice with another starchy dish doubles the glycemic load, causing sharp blood sugar spikes.
Fix: Choose one carb source per meal. Pair with roti instead of rice, or add a protein-rich side.
Frequently Asked Questions
One serving of Alu samosa contains 216.8 kcal (2.8g protein, 18.8g carbs, 14.5g fat). That's 419.4 kcal per 100g. You can track exact portions in the Hint app.
At 216.8 kcal per serving, this can fit into a weight loss diet with mindful portion control. Pair with a fiber-rich salad to improve satiety. Stick to one measured serving and track it in the Hint app to stay within your calorie budget.
Moderate glycemic index (GI: 67). The starchy ingredients raise the glycemic load — reduce portion or pair with protein-rich sides. Adding a fiber-rich side dish can help moderate the blood sugar response. The glycemic index is 67 (Medium). Always consult your dietitian for personalized guidance — Hint Premium connects you with expert dietitians.
Alu samosa has 2.8g protein per serving. For a protein boost, combine with paneer, eggs, dal, or chicken.
Alu samosa at 216.8 kcal works for dinner if it's your main dish. Avoid eating within 2 hours of bedtime. If watching kcal intake, have a smaller portion at night.
Since Alu samosa is low in protein, pair it with dal, paneer, curd, or eggs. Add a fiber-rich salad for completeness. Track your full meal in the Hint app for accurate nutrition totals.
Moderate-to-high GI (67) can spike insulin — Women with PCOS should pair this with fiber-rich vegetables and a protein source to improve the insulin response. Consider replacing refined ingredients with whole grains or millets.
Scientific References
Curcumin in turmeric has significant anti-inflammatory properties
Hewlings SJ & Kalman DS (2017). Curcumin: A Review of Its Effects on Human Health. Foods.
DOI: 10.3390/foods6100092Portion control is one of the most effective strategies for managing calorie intake and body weight
Rolls BJ (2014). What is the role of portion control in weight management? International Journal of Obesity.
DOI: 10.1038/ijo.2014.82
How we calculate
Nutrition is calculated from the ingredient quantities above using the Indian Food Composition Tables (IFCT 2017, ICMR-NIN) and USDA FNDDS. The glycemic index is estimated from the ingredients, not lab-tested. Activity times use the Compendium of Physical Activities for a 65 kg adult. This page is general information, not medical advice. Our data sources
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