Calories in Samosa

Samosa is a snack that is universally popular across the country, comprising a pastry dough stuffed with spiced onions, potatoes, and peas, this dish is a popular all-day snack. Have you ever spared a thought, though, for samosa calories? There are 262 calories in one samosa. If you eat 1 samosa, calories amount to approximately 12% of the complete daily calorie requirement of an adult. Owing to its components, samosas are loaded with fat, carbohydrates, proteins, fibre, sodium, potassium, iron, vitamins, and calcium. However, it must be noted that samosas are not precisely classified as a healthy snack and should be consumed in moderation. Read on to know more about the calories present in a samosa and its other nutritional constituents.

 

There are 262 calories in one samosa. If you eat 1 samosa, calories amount to approximately 12% of the complete daily calorie requirement of an adult. Owing to its components, samosas are loaded with fat, carbohydrates, proteins, fibre, sodium, potassium, iron, vitamins, and calcium. However, it must be noted that samosas are not precisely classified as a healthy snack and should be consumed in moderation. Read on to know more about the calories present in a samosa and its other nutritional constituents.

Nutritional Value of Samosas

Made with flour, typically filled with potatoes and deep fried, the nutritional value and calories in 1 samosa are mentioned below:

Contents of Samosa

Quantity

Calories in 1 Samosa

262

Fat

17 gm

Carbohydrates

24 gm

Fibre

2.1 gm

Sugars

1.6 gm

Protein

3.5 gm

Cholesterol

27 mg

Sodium

423 mg

Potassium

189 mg

Vitamins

A (25%), C (17%)

Calcium

2%

Iron

4%

As you can tell, the calories in one samosa amount to a lot. Furthermore, the percentages of vitamins and minerals are expressed as the percent of these against the daily requirement. What increases the calorie value of samosas is the composition of flour. About 68 calories account for one samosa’s flour content.

Calories Found in Several Quantities of Samosas

Serving Size (gm)

4 Samosa Calories (kcal)

3 Samosa Calories (kcal)

2 Samosa Calories (kcal)

1 Samosa Calories (kcal)

Small (30)

520

390

260

130

Medium (40)

694

520

347

173

Large (50)

867

650

434

217

possess by the type of filling they may contain. For instance, more calories are present in the aloo samosa than the chicken samosa, as the latter has more protein. Sizes differ too, and people make small/cocktail samosas. When you consume samosas, they may have higher calories than healthier snacks, but if eaten in moderation, they may be a good snack option. You can enjoy eating samosas if you consume this high-calorie food within limits. Eating one samosa is better than eating two in which you will consume the calories of 2 samosas and this can prove to be unhealthy.Samosas are distinct items of food in the category of snacks. They are included in dishes with other food items, such as samosas and chole (samosas with Indian lentils). You can distinguish the calories they 

 

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Health Benefits of Samosas

Considering the calories in a samosa, and the ingredients used to make it, the straight answer would be, “No, samosas are not good for you.” Nonetheless, there are many options that can make samosas a ‘healthy’ snack. Here are some pointers:

 

  • Bake or air-fry samosas instead of conventionally deep frying them

  • Use olive oil to fry them, if you must. This is healthier than any vegetable oil you may want to use

  • Instead of making a dough of refined flour, you can use a healthier option. Use a little whole flour and mix in some semolina or whole-wheat flour. As a result of this, samosas will be more fibrous than fatty, reducing calories

  • The calories in a samosa may be reduced if you add a blend of vegetables in place of potatoes. You can have a filling of peas, mushrooms and onions, and just a bit of potato filling

Adverse Effects of Samosas

While samosas can be delicious, they are not without potential adverse effects, especially if consumed in excess or prepared using unhealthy cooking methods. Here are some potential adverse effects associated with samosas:

 

  • Samosas are often deep-fried, which increases their calorie content

  • Deep frying samosas can result in a high fat content, particularly saturated and trans fats. 

  • Depending on the filling and seasoning used, samosas can be high in sodium. Excessive sodium intake can lead to high blood pressure and increase the risk of cardiovascular problems

  • While samosas may contain vegetables, the overall nutrient profile can be limited. The pastry shell and deep-frying process reduce the nutritional value of the ingredients.

  • Some individuals may experience digestive discomfort after consuming samosas. This can be due to the high-fat content, spicy fillings, or individual sensitivity to certain ingredients like onions, garlic, or spices

  • Samosas often contain allergenic ingredients such as wheat (in the pastry) and common allergens like dairy, nuts, or shellfish in the fillings. People with food allergies or sensitivities should be cautious and check the ingredients before consuming samosas

Remember, enjoying samosas occasionally as part of a balanced diet is generally fine. However, it's important to be mindful of portion sizes, choose healthier cooking methods when possible, and balance their consumption with a variety of nutritious foods.

Conclusion

The ingredients in samosas, if consumed frequently, can lead to poor health. However, to maintain good health, you may enjoy this snack in limits or consider substitutes as ingredients while cooking. A calorie calculator such as the one available on Bajaj Markets can help you to understand how many calories your body needs on a daily basis so you can structure your diet accordingly. If you make sure your diet is healthy overall, you will be guaranteed to possess an adequate BMI and BMR, ensuring that your weight is within the right prescribed limit. Nonetheless, if you get too tempted, eating fatty foods too much can result in ill-health and this is where health insurance comes in. You can depend on a health insurance plan from Bajaj Markets to tackle any potential health issues.

 

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FAQs on Calories in Samosas

Can I reduce the calorie content of samosas?

Yes, there are ways to reduce the calorie content of samosas while still enjoying their flavours. Here are a few suggestions:

  • Bake instead of deep-frying the samosas to reduce the amount of oil absorbed.

  • Use whole wheat flour or a mix of whole wheat and all-purpose flour for the dough to increase fibre content.

  • Fill samosas with healthier ingredients like vegetables, lentils, or lean meats instead of high-fat fillings.

  • Limit the use of oil or ghee while sautéing the filling.

Are there any low-calorie alternatives to traditional samosas?

Yes, there are healthier alternatives to traditional samosas that can help reduce the calorie content. Some options include:

  • Baked samosas: Instead of deep-frying, bake the samosas to reduce the calorie content while maintaining the crispy texture.

  • Mini samosas: Opt for smaller-sized samosas to reduce the overall calorie intake.

  • Vegetable or lentil-filled samosas: Fill samosas with a variety of vegetables or lentils for a lower-calorie option compared to meat-filled samosas.

How can I estimate the calorie content of homemade samosas?

To estimate the calorie content of homemade samosas, you can calculate the calories from each ingredient used in the recipe, including the dough, filling, and any oil used for frying or baking. Many online resources and mobile apps provide nutritional information for various ingredients, which can help you determine the approximate calorie count.

Are samosas considered high-calorie snacks?

Yes, samosas can be relatively high in calories due to the combination of dough, filling, and the cooking method used (such as deep-frying). However, the calorie content can vary depending on the size and ingredients used in the samosas. Making adjustments like using healthier ingredients, baking instead of frying, and controlling portion sizes can help manage the calorie content of samosas.

How Many Samosas Should You Consume Everyday?

Ideally, samosas should not be consumed on a daily basis, as they are not considered healthy, nor a superfood. However, when made using healthier ingredients as substitutes for traditional calorie-inducing ones, you can afford to eat a few on special occasions.

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