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Prepare the dough
Take a dough kneading plate and add all-purpose flour to 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.
Onion samosa
Onion samosa has 131.3 calories per serving (1 Small Piece) — that's 430.3 calories per 100g. It provides 1.7g protein, 11.8g carbs, and 8.6g fat. With a medium glycemic index (GI: 61), this recipe is suitable for heart health. It contains anti-inflammatory ingredients like turmeric and ginger.
Track the exact calories and macros of Onion samosa in the Hint app — India's comprehensive recipe and nutrition tracking platform.
- Serving Size 1 Small Piece (30 g)
- Calories131.3 kcal
- Carbs11.8 g (47.3 kcal)
- Protein1.7 g (6.6 kcal)
- Fats8.6 g (77.3 kcal)
Nutrition Label
Onion samosa
- Serving Size1 Small Piece (30 g)
- Calories131.3 kcal
- Carbs11.8 g
- Fiber0.7 g
- Sugar0.7 g
- Protein1.7 g
- Fat8.6 g
- Saturated fat1.7 g
- Mono unsaturated fat3.3 g
- Poly unsaturated fat3.0 g
- Cholesterol0.0 mg
- Sodium28.8 mg
Nutrition per 100g
- Calories430.3 kcal
- Carbs38.8 g
- Fiber2.2 g
- Sugar2.2 g
- Protein5.4 g
- Fat28.2 g
- Cholesterol0.0 mg
- Sodium94.4 mg
1 serving = 30.5g
Cooking time: 15 minutes
Serves: 35 persons
Ingredients
Rice flakes
30 Grams
Refined wheat flour
500 Grams
Coriander leaves
20 Grams
Onion big
200 Grams
Rice bran oil
300 Milliliter
Salt
0.5 Tea Spoon
Garam masala powder
1 Tea Spoon
Red chilli powder
1 Tea Spoon
Amchur powder
5 Grams
Instructions
1
2
Prepare the stuffing
In a large mixing bowl take sliced onions and poha, add chili powder, garam masala, amchur powder, and salt. Add coriander leaves. Mix well and keep aside.
3
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 onion stuffing to this cone and seal it using a little water. Let the samosas dry for 30 minutes.
4
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.
Glycemic Index
61 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 | Onion samosa | Lukmi | Aloo onion stir fry | Aloo peyaj bhaji |
|---|---|---|---|---|
| Calories | 131.3 kcal | 127.6 kcal | 124 kcal | 124 kcal |
| Carbs | 11.8 g | 7.2 g | 12 g | 12 g |
| Protein | 1.7 g | 2.5 g | 1.6 g | 1.6 g |
| Fat | 8.6 g | 9.9 g | 7.8 g | 7.8 g |
| Fiber | 0.7 g | 0.5 g | 2.1 g | 2.1 g |
| Sugar | 0.7 g | 0.4 g | 1.7 g | 1.7 g |
| Sodium | 28.8 mg | 35.9 mg | 251.2 mg | 251.2 mg |
| Cholesterol | 0 mg | 5.9 mg | 0 mg | 0 mg |
Health Goals Suitability
Weight Loss
At 131.3 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: 61). Adding a fiber-rich side dish can help moderate the blood sugar response.
Muscle Gain
Low protein content (1.7g 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
Zero cholesterol and low saturated fat (1.7g) 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 (61) 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 Small Piece (~30.5g). A light, kcal-friendly portion. Pair with roti or salad for a complete meal under 300 kcal.
Muscle Gain
1 Small Piece (~30.5g) plus a protein-rich addition (100g paneer, 2 eggs, or 1 cup dal) to hit 25-30g protein per meal.
Diabetes
1 Small Piece (~30.5g). Pair with whole wheat roti (not rice) to lower glycemic load. Eat protein and fiber portions first, carbs last.
General
1 Small Piece (~30.5g) 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
Onion samosa stores well for 2-3 days refrigerated. Reheat on stovetop for best texture. Prepare ingredients in advance for quick weeknight cooking.
Common Mistakes
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 (262.5-393.8 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 Onion samosa contains 131.3 kcal (1.7g protein, 11.8g carbs, 8.6g fat). That's 430.3 kcal per 100g. You can track exact portions in the Hint app.
At 131.3 kcal per serving, this can fit into a weight loss diet with mindful portion control. Pair with a fiber-rich salad to improve satiety. Pair with a salad or raita for a filling, low-calorie meal.
Moderate glycemic index (GI: 61). Adding a fiber-rich side dish can help moderate the blood sugar response. The glycemic index is 61 (Medium). Always consult your dietitian for personalized guidance — Hint Premium connects you with expert dietitians.
Onion samosa has 1.7g protein per serving. For a protein boost, combine with paneer, eggs, dal, or chicken.
Yes, Onion samosa is light enough for dinner at 131.3 kcal. Having a lighter dinner 2-3 hours before sleep supports better digestion and weight management.
Since Onion 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 (61) 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
