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Snacks · 4 varieties featured

Indian Snacks

Savoury snacks, from fried samosa to roasted chana, roasted makhana and sprouted moong. Roasted and sprouted snacks fit a weight-management diet far better than fried ones. Compare each variety's weight-management rating, calories per serving and where to find it

The short answer

Across the 4 varieties of Indian Snacks we compare, a serving has about 30 to 456 kcal: Sprouted moong is the lightest (about 30 kcal for 1 katori, about 100 g) and Samosa the heaviest (about 456 kcal for 1 large samosa, about 150 g). For weight management, Sprouted moong rates best (5.0/5, very good fit), judged on calories per gram, protein and fibre for the calories, and the size of a regular serving.

Reviewed by Deepu Oommen on 6 Nov 2026 · How we review

Indian Snacks

Average weight-management rating

2.5 / 5Rated 2.5 out of 5. Moderate fit for weight management

Average of the 4 varieties, rounded to the nearest half star. Varieties range from 1.0 to 5.0.

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Calories per serving
30 to 456 kcal
Best for weight management
Sprouted moong · 5.0/5
Lightest
Sprouted moong · 30 kcal
Varieties compared
4

How many calories are in Indian Snacks?

Calories per serving, lowest first
VarietyCaloriesFor weight management
Sprouted moong1 katori (about 100 g)30 kcal5.0/5Very good fit
Roasted chana1 handful (about 30 g)99 kcal3.0/5Moderate fit
Roasted makhana1 small bowl (about 30 g)107 kcal1.5/5Limited fit
Samosa1 large samosa (about 150 g)456 kcal1.0/5Poor fit

Which Indian Snack is best for weight management?

  • Sprouted moong

    Sprouted moong

    Across India

    5.0 / 5Rated 5 out of 5. Very good fit for weight management
    How this is worked out
    Calories per gram (35%)
    0.30 kcal · 100/100
    Protein per 100 kcal (25%)
    10.1 g · 100/100
    Fibre per 100 kcal (20%)
    6.0 g · 100/100
    Portion (20%)
    30 of 200 kcal (snack) · 100/100
    Per 100 g
    30 kcal · P 3.04 g · C 4.14 g · F 0.18 g

    Score 100 of 100 = 5.0 stars. USDA FoodData Central, FDC 169957 Mung beans, mature seeds, sprouted, raw. Source: USDA FoodData Central (SR Legacy), 2019-04-01.

    30 kcal

    1 katori (about 100 g)

    About 5 min of brisk walking uses similar energy

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  • Roasted chana

    Roasted chana

    Across India

    Also in:Nuts and seeds

    3.0 / 5Rated 3 out of 5. Moderate fit for weight management
    How this is worked out
    Calories per gram (35%)
    3.29 kcal · 21/100
    Protein per 100 kcal (25%)
    6.5 g · 65/100
    Fibre per 100 kcal (20%)
    4.6 g · 100/100
    Portion (20%)
    99 of 200 kcal (snack) · 100/100
    Per 100 g
    329.1 kcal · P 21.55 g · C 46.72 g · F 5.31 g

    Score 63.7 of 100 = 3.0 stars. IFCT 2017 (ICMR-NIN), B001 Bengal gram, dal (raw values used for the dry-roasted dal). Source: IFCT 2017, National Institute of Nutrition (ICMR), 2017.

    99 kcal

    1 handful (about 30 g)

    About 20 min of brisk walking uses similar energy

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  • Roasted makhana

    Roasted makhana

    North India

    Also in:Nuts and seeds

    1.5 / 5Rated 1.5 out of 5. Limited fit for weight management
    How this is worked out
    Calories per gram (35%)
    3.58 kcal · 12/100
    Protein per 100 kcal (25%)
    2.4 g · 24/100
    Fibre per 100 kcal (20%)
    0.1 g · 2/100
    Portion (20%)
    107 of 200 kcal (snack) · 96/100
    Per 100 g
    358 kcal · P 8.7 g · C 79.8 g · F 0.5 g

    Score 30 of 100 = 1.5 stars. NIFTEM, Makhana write-up (PMFME), 2022, table of nutritional content of popped makhana (crude fibre). Source: National Institute of Food Technology Entrepreneurship and Management (NIFTEM), 2022.

    107 kcal

    1 small bowl (about 30 g)

    About 20 min of brisk walking uses similar energy

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  • Samosa

    Samosa

    Across India (Punjabi style)

    1.0 / 5Rated 1 out of 5. Poor fit for weight management
    How this is worked out
    Calories per gram (35%)
    3.04 kcal · 28/100
    Protein per 100 kcal (25%)
    1.2 g · 12/100
    Fibre per 100 kcal (20%)
    0.6 g · 21/100
    Portion (20%)
    456 of 200 kcal (snack) · 0/100
    Per 100 g
    304 kcal · P 3.6 g · C 24.9 g · F 21.1 g

    Score 17 of 100 = 1.0 stars. Calculated from a standard recipe using IFCT 2017 (ICMR-NIN) and USDA FoodData Central values. Source: Recipe: Hebbar's Kitchen, Samosa (aloo samosa), 2017.

    456 kcal

    1 large samosa (about 150 g)

    About 1 hr 25 min of brisk walking uses similar energy

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Walking times are for a 70 kg adult at a brisk pace (about 5.6 km/h). Enter your weight in How much should I eat? to make them yours.

Walking energy: Compendium of Physical Activities, 2011. Calories are estimates; restaurant portions vary. Ratings scored on 2026-11-06.

Are Indian Snacks good for weight management?

On average, the 4 varieties of Indian Snacks we compare rate 2.5/5 (moderate fit) for weight management, but they differ a lot. Sprouted moong is the better everyday choice; Samosa (1.0/5, poor fit) is better kept to a smaller portion or an occasional meal. Adding vegetables, dal or curd on the side and keeping to one serving matters as much as which variety you pick.

Common questions about Indian Snacks

How many calories are in Indian Snacks?

About 30 to 456 kcal per serving, depending on the variety. Sprouted moong is the lightest and Samosa the heaviest.

Which Indian Snack has the fewest calories?

Sprouted moong, with about 30 kcal for 1 katori, about 100 g.

Which Indian Snack is best for weight management?

Sprouted moong rates best at 5.0/5, very good fit. Ratings combine calories per gram, protein and fibre per 100 kcal, and the size of a regular serving, each scored against fixed limits.

How much walking uses the energy in a serving of Indian Snack?

For a 70 kg adult walking briskly, about 5 min for Sprouted moong and 1 hr 25 min for Samosa.

What are good Indian snacks for weight management?

Roasted chana, sprouted moong salad, roasted makhana and a handful of nuts give protein or fibre.

How often can I eat samosa or pakora?

Keep fried snacks occasional; a single large samosa can use a whole snack's energy.

About these ratings

Each rating combines four things, each scored from 0 to 100 against fixed limits: calories per gram (35%), protein per 100 kcal (25%), fibre per 100 kcal (20%), and the size of a regular serving compared with what that kind of dish should provide in a meal (20%). More than 15 g of added sugar in a serving caps the rating at 2 stars. A higher rating does not mean a dish causes weight loss. See the methodology for the formula.