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. The 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.
| Serving Size (in grams) | 1 Samosa Calories (kcal) | 2 Samosa Calories (kcal) | 3 Samosa Calories (kcal) | 4 Samosa Calories (kcal) |
|---|---|---|---|---|
| Small piece (30 grams) | 130 | 260 | 390 | 520 |
| Medium piece (40 grams) | 173 | 347 | 520 | 694 |
| Large piece (50 grams) | 217 | 434 | 650 | 867 |
Aloo Samosa calories
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 the 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 the 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 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.
Samosa varieties
Here are the calorie values of different types of small-piece samosas. Download the Hint app for more information on samosa recipes, calories, and nutrition facts.
| Samosa Varieties | Calories (kcal) in 1 Small Piece (30 grams) |
|---|---|
| Vegetable Samosa | 120 |
| Mccain cheese corn samosa | 123 |
| Egg Samosa | 124 |
| Chicken Keema Samosa | 129 |
| Mutton Keema Samosa | 130 |
| Aloo Samosa | 130 |
| Onion Samosa | 131 |
| Paneer Samosa | 134 |
Popular Samosa Recipes
There are many healthy and tasty varieties of Samosa. Listed below are the popular varieties of Samosa.
1. Onion samosa calories
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.
Calories in onion 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.
| Serving Size (in grams) | 1 Onion Samosa Calories (kcal) | 2 Onion Samosa Calories (kcal) | 3 Onion Samosa Calories (kcal) | 4 Onion Samosa Calories (kcal) |
|---|---|---|---|---|
| Small piece (30 grams) | 131 | 263 | 394 | 525 |
| Medium piece (40 grams) | 175 | 350 | 525 | 700 |
| Large piece (50 grams) | 219 | 438 | 656 | 875 |
2. Chicken samosa calories
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.
Calories in chicken 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.
| Serving Size (in grams) | 1 Chicken Samosa Calories (kcal) | 2 Chicken Samosa Calories (kcal) | 3 Chicken Samosa Calories (kcal) | 4 Chicken Samosa Calories(kcal) |
|---|---|---|---|---|
| Small piece (30 grams) | 129 | 258 | 387 | 517 |
| Medium piece (40 grams) | 172 | 344 | 517 | 689 |
| Large piece (50 grams) | 215 | 431 | 646 | 861 |
3. Vegetable samosa calories
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.
Calories in vegetable 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.
| Serving Size (in grams) | 1 Vegetable Samosa Calories (kcal) | 2 Vegetable Samosa Calories (kcal) | 3 Vegetable Samosa Calories (kcal) | 4 Vegetable Samosa Calories (kcal) |
|---|---|---|---|---|
| Small piece (30 grams) | 120 | 241 | 361 | 481 |
| Medium piece (40 grams) | 160 | 321 | 481 | 641 |
| Large piece (50 grams) | 200 | 401 | 601 | 802 |
4. Egg samosa calories
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.
Calories in egg 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.
| Serving Size (in grams) | 1 Egg Samosa Calories (kcal) | 2 Egg Samosa Calories (kcal) | 3 Egg Samosa Calories (kcal) | 4 Egg Samosa Calories (kcal) |
|---|---|---|---|---|
| Small piece (30 grams) | 124 | 247 | 371 | 494 |
| Medium piece (40 grams) | 165 | 330 | 494 | 659 |
| Large piece (50 grams) | 206 | 412 | 618 | 824 |
5. Keema samosa calories
One small piece (30 grams) of keema samosa has 130 kcal. It contains 32% carbohydrates, 8% protein, and 60% fat. Replacing aloo in samosa with mutton keema could increase the quantity of protein. However, eat keema samosa in moderation as it is high in saturated and trans fat.
Calories in keema 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.
| Serving Size (in grams) | 1 Keema Samosa Calories (kcal) | 2 Keema Samosa Calories (kcal) | 3 Keema Samosa Calories (kcal) | 4 Keema Samosa Calories (kcal) |
|---|---|---|---|---|
| Small piece (30 grams) | 130 | 261 | 391 | 522 |
| Medium piece (40 grams) | 174 | 348 | 522 | 696 |
| Large piece (50 grams) | 217 | 435 | 652 | 870 |
6. Paneer samosa calories
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.
Calories in paneer 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.
| Samosa Serving Size (in grams) | 1 Paneer Samosa Calories (kcal) | 2 Paneer Samosa Calories (kcal) | 3 Paneer Samosa Calories (kcal) | 4 Paneer Samosa Calories (kcal) |
|---|---|---|---|---|
| Small piece (30 grams) | 134 | 267 | 401 | 535 |
| Medium piece (40 grams) | 178 | 357 | 535 | 713 |
| Large piece (50 grams) | 223 | 446 | 669 | 891 |
As a nutrition expert with a deep understanding of the topic, I can confidently analyze and provide insights into the information presented in the article about the nutritional content of samosas. My expertise in nutrition allows me to break down the details and offer valuable context to help readers make informed decisions about their dietary choices.
Caloric Content: The article emphasizes that one large piece (50 grams) of aloo samosa contains 217 kcal, with the majority of calories coming from the fat or oil used for deep frying. It establishes a clear correlation between serving size and calorie intake, illustrating how the number of samosas consumed affects overall caloric intake.
Nutritional Composition: The nutritional breakdown of aloo samosa is detailed, highlighting that it comprises 35% carbohydrates, 5% protein, and 60% fat. This breakdown underscores the high-fat content, with an emphasis on saturated and trans fats, which are associated with health concerns.
Weight Management: The article advises against consuming samosas for weight loss, citing their high-calorie content and the negative impact of saturated fat on weight gain. It recommends opting for foods high in protein, such as pulses, legumes, low-fat dairy products, and egg whites, for effective fat loss.
Health Implications: The article provides specific guidance on avoiding samosas for individuals with diabetes, high blood pressure, PCOS (Polycystic Ovary Syndrome), and hypothyroidism. It links the consumption of deep-fried snacks like samosas to complications such as high blood pressure, heart disease, worsened insulin resistance, and challenges in weight management for those with thyroid disorders.
Immunity and Muscle Gain: Samosas are portrayed as detrimental to immune function due to their high fat content, potentially impacting the gut microbiome. Additionally, the article suggests that samosas are not conducive to muscle gain because of their low protein content and excess fat.
Varieties of Samosas: The article provides calorie values for various types of small-piece samosas, including vegetable, egg, chicken, keema (mutton), onion, and paneer samosas. It emphasizes the importance of moderation even when opting for alternative fillings like chicken or egg, as they still contain saturated and trans fats.
In conclusion, my expertise allows me to affirm that the article effectively communicates the nutritional aspects of samosas, linking their consumption to potential health risks and providing alternatives for those seeking a healthier diet. For more personalized advice, readers are encouraged to explore the additional resources and tools mentioned, such as the Hint app, for tracking calories and nutrients.
