How many calories in 1 samosa are normally there? Find out the answer to that & learn how you can make your samosa healthy while still having a great time.
A crowd-pleaser, samosas are the go-to snack at any Indian occasion or get-together. It is also one of the most well-known Indian snacks, renowned globally for its versatility.
But have you ever imagined how many calories does one samosa contains? Ever thought about how it can affect your health and what changes you can make to it for it to work in your body’s favour?
In this blog, we will dive deep into the nutritional facts about a samosa so that you can make an informed decision the next time you consume it.
Read more: How Many Calories In One Gulab Jamun
What exactly is a samosa?
A samosa is made up of all-purpose flour, filled with a delicious potato filling, and deep-fried in oil. Samosas are available at almost every nook and corner of India and are a quick option to satisfy one’s hunger pangs. But is a samosa good for your health?
Samosas are deep-fried in oil that is used multiple times. This increases the rancidity of the oil which in turn releases harmful toxins in the body and can affect your health. How many calories in 1 samosa depends on the method of preparation of samosa.
Samosa also has a crispy outer layering filled with fried potatoes and loaded with different spices. This can trigger various conditions in the body like piles, hernia, gastrointestinal diseases, and many more. How many calories in 1 samosa detects the nutritional importance of the food you it. Studying How many calories in 1 samosa, will help plan your dieting journey.
How many calories in 1 samosa – A breakdown
The calorie count of a samosa depends on the method of preparation and the size of the samosa. If a samosa is made at home, it has a different calorie count in contrast to the ones you get in the market.
Here are the ingredients used in a samosa and their calorie count –
- All-purpose flour: It is the base ingredient used to make a samosa. It gives the samosa its crispy and crunchy texture.
20 gms of all-purpose flour or maida has ~140-160 kcal. It is enriched with carbohydrates and a small amount of saturated fat.
- Fillings: Potatoes, peas, and spices are common in vegetarian samosas and contribute to moderate calories. Meat-based fillings like chicken or lamb are higher in protein but add more calories. Cheese or paneer also significantly increases the calorie count.
The filling contains carbohydrates, traces of protein and vitamins. One potato has ~110- 200 kcal.
- Deep frying in oil: Most samosas are deep-fried, absorbing significant amounts of oil, which adds about 100–150 kcal per piece. Baked samosas on the other hand use little to no oil, significantly reducing the calorie content.
What are the healthier alternatives to a samosa?
For those who love samosas but want to reduce their calorie intake, they can try these healthy alternatives –
a. Baked Samosas
- Substitute deep-frying with baking or air-frying. This limits the oil absorption which leads to excessive saturated fat accumulation in the body.
- Use whole wheat flour for the dough to increase fiber content and avoid all-purpose flour, as it can be harmful in weight loss.
- This method saves up to 50% of calories compared to deep-fried versions.
b. Healthy Fillings
- Replace potatoes with other healthy fillings like lentils, mixed vegetables, or tofu for lower calories and higher nutritional value.
- Use less oil in the filling preparation.
c. Mini Samosas
- Smaller samosas are easier to portion control and reduce overall calorie intake while at the same time satisfying cravings.
How many calories in 1 samosa – A tabular breakdown
| Type of samosa | Calories in a medium size samosa |
|---|---|
| Traditional potato samosa | ~230 kcal |
| Vegetable samosa | ~180-200 kcal |
| Chicken samosa | ~300- 350 kcal |
| Cheese samosa | ~350-400 kcal |
| Baked samosa | ~120- 200 kcal |
Nutritional benefits of one samosa
| Nutrient | Amount |
|---|---|
| Calories | 250-300 kcal |
| Carbohydrates | 25-35g |
| Protein | 4-7g |
| Fat | 15-20g |
| Fiber | 3-4g |
| Sodium | 300-350mg |
How can you limit your calorie intake while eating a samosa?
Try making a samosa at home and measure each ingredient along with its calorie count. This will definitely help those who are watching their weight. Cravings need to be satisfied and it can always be done healthily.
Here is how to calculate the calories in homemade samosas –
1. Weigh Ingredients: Measure the weight and quantity of ingredients used for the dough, filling, and oil.
2. Estimate Calories: Use a calorie calculator or food labels to determine the calorie content of each ingredient.
3. Divide by Portions: Divide the total calories by the number of samosas made.
For example:
- Dough (100g flour): ~364 calories
- Filling (100g potatoes, peas, spices): ~110 calories
- Oil absorbed (1 tbsp): ~120 calories
- Total for 1 samosa: ~300 calories.
Different types of samosa and their calorie content
Paneer samosa:
Paneer is rich in protein; it also has nutritional benefits. Fat content in paneer depends on the cow’s or buffalo’s milk. Cow milk has low fat as compared to buffalo milk. Calories provided by a paneer samosa are 240 kcal.
| Nutrients | Amount |
|---|---|
| Carbohydrates | 16.5g |
| Protein | 2.8g |
| Fat | 13g |
Onion samosa:
Onion samosa can be a healthy option to limit calorie count in the body. Onion samosa has 130 kcal.
| Nutrients | Amount |
|---|---|
| Carbohydrates | 20g |
| Protein | 2.5g |
| Fat | 15g |
Chicken samosa:
Replacing potato with chicken can make it a healthy option as the protein content increases by 30% but still it’s deep fried in oil which can make it an unhealthy option in your weight loss journey. Chicken samosa has about 240 kcal.
| Nutrients | Amount |
| Carbohydrates | 17g |
| Protein | 5g |
| Fat | 15.1g |
Vegetable samosa:
It adds nutritional benefits into the samosa as the vegetables provide vitamins, proteins and carbohydrates. If it’s baked instead of deep frying in the oil, it can be a healthy option in your weight loss journey. A vegetable samosa has around 180-200 kcal.
| Nutrients | Amount |
|---|---|
| Carbohydrates | 17.5g |
| Protein | 2.4g |
| Fat | 12g |
Conclusion
This article outlines the nutritional importance of samosa by identifying how many calories in 1 samosa. While samosas are tasty and loved by everyone, they can be high in calories and unhealthy fats due to the deep frying and refined flour used. By choosing healthier cooking methods and ingredients, you can enjoy eating a samosa without any guilt and tension about weight gain. But it’s important to know that moderation is the key to health and you should eat samosas as an indulgent snack, not a regular meal.
What is the healthiest way to eat a samosa?
The healthiest way is to bake or air-fry it, use whole wheat flour for the dough, and opt for a filling of mixed vegetables or lean protein like chicken or lentils.
How many calories are in a samosa with chutney?
Adding chutney can increase the calorie count slightly, depending on the type:
• Mint chutney: ~10–20 calories per tablespoon.
• Tamarind chutney: ~30–40 calories per tablespoon.
A samosa with chutney typically has an additional 10–50 calories.
How many calories are there in a small samosa?
A small potato samosa (~50g) typically contains 125–150 calories, depending on how it’s made.